Video from MutuSystem.
So now that you know what to check for - how do you measure up? Anything over 2 and a half fingers is considered a big gap and you should avoid any exercise which forces your stomach to push outward (e.g. sit ups and crunches and even planks put too much pressure on the Diastasis). Just as a side note - I reckon you should avoid the first two anyway because if not performed correctly you can do more damage than good.
So what core exercises can you do? The good news is that just because you have Diastasis Recti doesn't mean that you have to sit out during the ab set. You just have to do exercises that will help your gap.
Here are my top tips for Diastasis Recti: (And it's an ongoing list - every day I'm finding more information! If you have any questions or anything to add to the list- drop me a line.)
I hope the information was helpful! If you have any questions - don't hesitate to give me a call.
PS: Here's a video with a few exercises that will help close the gap.
Video fro Fit Healthy Moms
For weeks (probably more like months) I have been stuck on a plateau. I know how to get rid of it and break the pattern, but I've been putting myself last - it's a mum-thing.. Sick kids, school holidays, starting a business - all have taken precedence over my weight loss. Not anymore!! Tomorrow I am starting my 8-Week Challenge. And what for a PT will I be if I don't practice what I preach??
Today I did my own measurement, goal setting and fitness testing session. Tomorrow I will hit the ground running and start off with a early morning sesh in my revamped fitness studio. I will eat right and do the right kind of exercise to reach my goals! I can do this - and so can you!
To my 8-Week Challengers - good luck! Let's take our goals and smash them one-by-one!
So how will my 8-Week Challenge work?
Firstly - don't expect a diet. This is a lifestyle change. It has been proven that it takes 21 days to create a habit. By following my challenge guidelines I will help you (and myself) to create healthy habits when it comes to fitness and nutrition. Once we have created the habits - we will build on them and by the end of 8-weeks we should be able to see and feel a notable difference!
Because there is no diet involved and I don't expect you to be taking any supplements it is also safe for breastfeeding and pregnant mums. It is not a weight loss only program and you will definitely not be cutting out any food groups or cutting (or counting) calories. Every challenge will be tailored to suit the challenger. As a pregnant mum, correct nutrition and safe exercise will be beneficial for both you and your unborn baby. For breastfeeding mums, it will help you shift some of the baby bulge in a healthy manner and feel better physically, mentally and emotionally. And with a qualified PT who has an extra qualification in pre and postnatal exercise you will have an added advantage.
So take the plunge with me. Let's do this thing together! Challenge starts tomorrow!