Ab Workout After Pregnancy - Postpartum Abs Exercises - Diastasis Recti Safe Workout

what's up guys hey Jared Beck strand

here doctor of physical therapy tone and

tighten calm and I wanted to shoot a

quick video today showing you four of my

favorite exercises that I recommend to

my patients all the time to help heal a

diastasis recti condition safely and

naturally let's jump into it right now


all right first of all thank you so much

for joining me here today on tone and

tight and I know there's a lot of great

videos out there on this subject I'm

stoked you clicked on this one I'm

excited to be able to share with you a

little bit of what I know and what I've

learned regarding this this common

condition so thanks so much for joining


one quick plug if you haven't done so

already I hope you take the chance to

subscribe to this channel I try to share

a lot of great tips and exercise and

even some healthy workouts my goal is to

help you guys to become fitter healthier

versions of yourselves I hope you take

the chance to subscribe to this channel

also at the end of this video I'm

planning on sharing a special

announcement with you that is

particularly special for diastasis recti

for you post pregnancy for you

postpartum moms out there who might be

looking to kind of tone and tighten the

midsection a little bit more I've got

something special coming your way I hope

you stick around to the end of the video

to hear that and so okay let's get into

this diastasis recti what is it so

you've got four abdominal layers your

most superficial of which is called your

rectus abdominis it goes from the bottom

of your rib cage to the top of your

pelvis it's that nice six-pack muscle

it's got two halves basically to it that

run down right down the front right here

again in super toned individuals that's

that six-pack muscle that comes down the


now what happens it's got two halves to

it those halves are joined together by

some connective tissue in the middle

what happens is with increasing pressure

increasing intra-abdominal pressure on

that area it can actually cause it to

stretch and to tear and so most commonly

I see this in pregnancy there are men

that do develop it there's also a

condition where an excessive stress or

excessive strain maybe during a hard

workout or whatever can put the

constraint that ligament to Kozik to

tear and however again the most common

population that I see it in is

postpartum women and kind of post

pregnancy women just after that baby has

grown in that stomach it's those ab

muscles that just get stretched and

distended kind of day in and day out can

eventually cause that ligament or that

connective tissue down the front of that

muscle to eventually tear okay so that's

kind of what it is and why you get it

how do you know if you have the

diastasis recti condition this is

actually a really common condition

postpartum in

up to about 65% of women develop this

condition with pregnancy I mean that's a

huge number about two and every three

pregnancies will get I mean to an extent

this diastasis recti condition there is

a home test that you can do to kind of

figure not figure out whether or not you

have it it's a little more detailed than

I want to get into for the purposes of

this video but what I'll do is check out

the description to this video I'm also

going to drop in a link right up here

that's where you need to go to see to do

this home test to check whether or not

you have the diastasis condition another

big thing if you do find out that you

have it there are some exercises that

are indicated meaning that are going to

be really good for it there's also some

exercises that you should absolutely

avoid basically anything that's going to

put undue stress on that muscle we want

to avoid stressing out that area while

we're trying to heal it up and so that

being said I shot another video that's

all about the do's and don'ts of

diastasis recti again link is going to

be right up here floating around you can

check that down in the description to

this video to get access to those two

videos important resources I hope you

guys check that out but now so let's get

into it so I just wanted to share with

you four simple exercises that you can

do at home to help heal up that

diastasis recti condition give me one

second I'm gonna go bring in my expert

all right and here she is

I say expert just because I believe it

or not have never had any children this

is my wife she's had actually believe it

she's had four kids you guys and so with

each one well I guess it was just after

kind of our last three mechanic about

developed the diastasis condition each

time and so I kind of gave her some

exercises these are similar exercises

that I ran her through so she's a champ

if I'm gonna get anyone to demonstrate

these to you it's gonna be her right

here so let's get into them four

exercises to help you heal up that I

asked this is wreck deck and so the

first thing that we want to do is train

your transverse abdominis muscle to

activate when I say transverse abdominis

muscle there's a muscle that originates

on your lower back wraps around your

sides and kind of connects right in

underneath that rectus abdominis muscle

that gives torn with the diastasis

condition and

so when we train that transverse

abdominus muscle it kind of serves like

a corset it kind of helps to suck

everything in a little bit tighter

basically bringing the two torn halves

closer together so that's exactly what

we want and so your first exercise and

the one that you have to master if

you're going to heal up that diastasis

condition is going to be just a

transverse abdominis activation I call

it a posterior pelvic tilt with a brace

and so what that means is Camille's

laying down here on her back and the

first thing we want to do is to set her

core to set her her pelvis really you

know in a little bit better position for

a more effective muscle contraction so

what she's gonna do is actually Rock her

hips backwards what I tell people is try

to envision like and so come up out of

that real quick and so you'll see if her

back is arched I can slide my hands

underneath it pretty easily if she rocks

her hips backwards she's gonna flatten

her back down into the table right now

all of a sudden now I can't get my hands

underneath there and so that's your

first visual is to do what we'd call a

posterior pelvic tilt just basically

rocking your pelvis posteriorly rocking

your pelvis to the back she's gonna hold

that position while she activates that

transverse abdominis muscle to do that

she's gonna basically suck her

bellybutton in towards her spine now

what I don't want with this is I don't

want you to hold your breath while you

do it the most common problem that I see

is people when I say okay now let's suck

your bellybutton into your spine they

just take a deep breath in and then all

of a sudden they say look at this good

activation of this muscle well no what

you're doing is you're just creating a

negative pressure with your lungs and

with your diaphragm to suck in your abs

so try to avoid that you should be able

to breathe normally through this and so

to go over it again your first exercise

posterior pelvic tilt so she's gonna

rock her hips backwards and then she's

gonna use her muscles to draw her

bellybutton in towards her spine now

when I when I recommend this to patients

will typically start with about a

five-second hold work up to even about a

10-second hold and so about a

five-second hold try to repeat that

about 10 to 20 times and then increase

in time and increase in reps up to about

30 times 10 second holds so that's gonna

be your first exercise

to make that a little more difficult

exercise number two now we're going to

hit that same contraction but we're

going to make it a little more difficult

by adding some leg movement to it and so

she's going to do the same first two

steps posterior pelvic tilt flatten her

back tighten her tummy so suck in the

stomach now what we're going to do is

hold this position while she's gonna

March so with this left leg she's gonna

bring that up to my up to my hand in the

back now right leg up to my hand and

then back down and then what I like to

do especially when you're starting out

is to just do one at a time

so hit March left March right and then

reset the system

Camile I've already ran her through

countless times this workout and so

she's a little bit better at being able

to hold that contraction so the

posterior pelvic tilt

with the abdominal contraction and then

she was March March March March March

March March and so this is the most

important factor right here don't worry

about this I want you to do it with

being able to hold this good kid of this

this nice tight state right here this

nine tight condition in your stomach fly

on your back tighten your tummy March

left March right and then relax if

you're a beginner if you can handle a

little bit more consistent marching

while holding that contraction you can

March March March March up to about five

marches per leg a good number to shoot

for is about three sets of about ten

marches each leg is a is where we're

going with Howard okay

exercise number three we're actually

going to grab a ball we're gonna kick on

a little bit different muscles with this

one we're gonna add some ball squeezes

to this and so just a regular ball this

is from like our doubles we've got like

a basketball game down in our basement

that's all this is from any ball will

work if you don't have a ball and you

don't have kids no just kidding and so a

pillow if a folded up pillow will also

work with this you just want something

to squeeze between your knees and so now

what we're going to do is add just a few

more muscle contractions to this system

first two steps are always the same flat

in the back tighten the tummy now what

she's going to do is squeeze that ball

together as a bonus we can even hit a

kegel exercise Kegel Kegel

potato potahto kegel exercise with this

as well so go ahead and relax

if you reach this point if you're

watching this video chances are you

probably know what kegels are and

women's health postpartum fitness

especially it's a huge thing basically

just keeping your pelvic floor strong

and tight all the muscles that are

basically inside your pelvic ring these

are the ones that stop you from

urinating that stop you from defecating

I mean you know the ones I mean

professional like don't pee don't fart

those are the those are the muscles that

you're going to use and so flatten your

back tighten your tummy and so she's got

that nice ta activation going again

we're bringing those halves together

we're gonna squeeze the ball and then

we're going to hold in a fart and we're

gonna hold that for about a three-second

count and then we're gonna relax

everything flatten the back tighten the

tummy squeeze the ball hold in the fart

and then we're gonna hold that for three

seconds I'm sorry if that's crass you

guys anyway ever you know what I'm

talking about though okay and so that's

exercise number three

finally exercise number four we're gonna

actually get Camile off of her back and

we're going to do some modified side

planks and so she's gonna roll over onto

her left side right now and then

basically you know we the the three that

I've shown you so far let's see how long

you can hold this okay the three the

three that I've shown you so far before

we've been concentrating she's been

laying on her back it's been a very

similar muscle contraction to get up out

of that all of a sudden now we're gonna

do a side plank we're gonna work the

obliques a little bit harder but what I

want her to focus on so right now she's

on her left elbow she's on the outside

of her left knee her right legs out

straight she's using all the muscles

over here on the left side of her core

to keep herself upright and straight in

this position what she's also gonna

focus on again diastasis recti centered

with this is I actually wanted her to

hit one of those ta contractions while

she's up so we're contracting the

oblique on the side but then we're also

activating that transverse abdominis

muscle while she's up in this hole

that's pretty good I know so again just

thinking so we've got to activate that

corset muscle that transverse abdominus

muscle she's gonna even it up and so now

right right elbow right knee out on her

left foot again we're working on we're

focusing on these right obliques down

here but then again it's that suck it in

muscle that we're really after again

that's what's gonna bring those two

halves together in closer

so what I recommend to people is a

10-second hold is a good number to start

with you can get up to 20 up to even

thirty second holds as soon as you're up

to able to maintain that 30 second hold

in this modified side plank position

with a good muscle contraction right

here that's when I say okay let's take

it out into a full plank what she's

gonna do it for us and so let's get out

and so she's out on the outside of her

right foot she's on the on her right

elbow nails and it's just a longer lever

arm that she has to support right here

and again that transverse abdominus

muscle activation is what we're after so

there you are you guys so those are four

great exercises that I recommend to my


in my physical therapy clinic all the

time and those are ones that again

Kamil's a master at she's been through

those a number of times I really hope

that those help you guys out

and so one more thing that I mentioned

in the intro of this video special

announcement I'm you guys and Camille

and I we've actually put together an

entire program for you these diastasis

recti videos and these kind of you know

ab workout videos are some of my more

popular videos on youtube and so around

that we thought oh there's probably a

lot of people out there who need this

information who want this information

who want to heal their diastasis recti

the right way who want to even kind of

tone and tighten their abs after

childbirth after pregnancy and so we put

together an entire program for you guys

it's called the mommy tummy fix and

we're actually just one week away from

launching it and so the launch date on

it is April 16th 2019 if you guys are

watching this video before that day it's

not available yet coming if you're

watching this video after April 16th of

2019 it is available right now basically

it's a progression to these core

exercises we're just scratching the

surface here one of the biggest comments

one of the biggest questions that I get

on my channel is you know what's next I

can do all these diastasis recti

exercises what's the next step and so

what we did is we put together a

progression of about six weeks of about

six different workouts that's going to

take you from the next step to the next

step to the next the other thing that we

focused on and just a little teaser here

you're also going to get some some

eating tips and some recipe guide

then also some other kind of home cardio

type exercises as well just with the

understanding that you can't spot treat

fat you can't just importantly if only

right you can't you can't just do core

exercises to tone and tighten your core

it needs a more well-rounded approach

that's what you're gonna get in this

mommy tummy fix so again April 16th is

the launch date for that we hope you

guys come back to check that out I'll

leave a link to that as soon as it

launches in the description to the video

as well if you guys have any questions

or comments about anything we've talked

about anything that I've displayed in

this video please leave that down below

and until next time you guys we'll see

you right back here on Tona Titan