21-Day Diastasis Recti Workout Challenge – Post Pregnancy Ab Challenge
CLICK HERE FOR YOUR 21-DAY DIASTASIS RECTI WORKOUT CHALLENGE: https://toneandtighten.activehosted.com/f/14
A free 21-day core workout challenge designed specifically for people with diastasis recti. Help heal your abdominal separation safely and naturally at home with the right abdominal exercises. This 3-week guided program is the perfect start for beginners who want to reduce their diastasis recti.
TONE AND TIGHTEN’S COMPLETE “MOMMY TUMMY FIX” PROGRAM: https://www.toneandtightenstore.com/mommytummyfix
ALL MOMS SHOULD WATCH THIS VIDEO – [POSTPARTUM EXERCISE] WHAT IS SAFE??: https://youtu.be/0p414aFPDEY
HOW TO CHECK FOR DIASTASIS RECTI AB SEPARATION: https://youtu.be/2sQWVVjxSoU
WORST EXERCISES FOR DR AND WHAT TO DO INSTEAD: https://youtu.be/lpp21kgbWJM
21-DAY DIASTASIS RECTI WORKOUT CHALLENGE
When patients first come in to see me in my physical therapy clinic with a diastasis recti condition, I start them on some very basic exercises designed specifically to engage the RIGHT muscles in their abdomen and increase their core strength.
I decided to put these same exercises together into a FREE 3-week program to help YOU consistently and effectively perform these workouts and start to heal up your diastasis separation! This one-of-a-kind 21-day program progressively increases in exercise intensity to help you to continue to see results.
I made this diastasis recti workout challenge as simple as possible – follow this program for 21 days, perform the indicated workouts on each day, check the boxes when you do the workouts, and watch that abdominal separation disappear.
Once again, you’ll want to click here to pick up your FREE PDF copy of this program: https://toneandtighten.activehosted.com/f/14
In this video, I go over how to properly perform each exercise in this challenge so you can be sure that you’re getting the most value out of every single rep.
EXERCISES PERFORMED IN THIS VIDEO
Vacuum with March
Vacuum with Bridge
Side Plank with Vacuum
WHAT IS DIASTASIS RECTI?
Diastasis recti is the medical term used to describe a separation of your “six pack” abdominal muscle. This muscle that runs for them bottom of your ribs to the top of your pelvis and is the primary muscle worked in exercises like sit ups and crunches.
During pregnancy (or really anything that puts increased pressure on this area) this muscle can stretch and actually tear down the middle. This condition is known as a diastasis recti.
HOW COMMON IS DIASTASIS RECTI?
Recent studies have shown that 2 out of every 3 pregnant women develop this condition. 2 out of 3! 66%!
Further studies have shown that even 45-60% of women have this condition at 6 months post-delivery and up to 33% have it at 12 months post-delivery.
The thing is – it’s NOT a common topic of discussion at your post-delivery checkups. Not a lot of healthcare professionals are checking for it and not a lot of women are aware that they have it.
Please see the link above for instruction on how you can check if you have a diastasis recti separation right at home.
CAN I HEAL MY DIASTASIS RECTI NATURALLY?
Fortunately, there’s a lot that the RIGHT exercises can do to actually bring the two halves of this muscle closer together and actually heal up this DR gap!
What we need to do is lay off the rectus abdominis (the “6-pack muscle – sit ups, crunches, and planks), and start to focus on the TRANSVERSE abdominis muscle.
This is your deepest layer that wraps from your lower back and connects in the front. Basically this muscle acts like a “corset” to draw your stomach in and hold everything nice and tight.
The best exercises to heal up your diastasis recti are the ones that are going to activate this muscle, thereby bringing the two separated halves of the “6-pack muscle” closer together.
It’s been my experience that properly performing the RIGHT exercises and activating the RIGHT muscles can yield significant results in helping you to decrease your diastasis gap and heal up your separation.
WANT TO SEE EVEN BETTER RESULTS?
After my wife had our fourth child, she was really struggling to lose baby weight and tone her abs. She’s always been fit and active, but no matter what she did she couldn’t seem to shed these final unwanted pounds and shrink her stomach back down.
Come to find out, she had a diastasis recti and was doing all the wrong exercises and just aggravating her condition.
As soon as we dialed in to that fact and started to treat the right issues, her progress took off immensely!
You can check out her whole story and see her progress (6 inches and 20 pounds gonzo!) AND pick up the exact same program I wrote for her at this link: https://www.toneandtightenstore.com/mommytummyfix
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