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Diastasis Recti: 5 Exercises To Close the Gap for Postpartum Moms

>Alright guys, so we are talking about diastasis recti, or diastasis recti, however you say

it, now for YouTubers that are watching, this is actually a demonstration video that goes

along with a blog right now on HeidiPowell.net, so for the details, head over there, I'm simply

going to demonstrate because it's like 115 degrees, and Chris is filming, so we're gonna'

be fast here. >Alright, so we're doing um, one test, and

we're going to be doing 5 different exercises so you can see what they look like. The test,

this is a test to check to see if you have diastasis recti, or diastasis recti, I'll

call it DR for now. Alright, so you're gonna lay flat on your back, you're gonna bring

your heels as close to your booty as possible, you're gonna take one hand, put it underneath

your neck, up here, the other hand, you're gonna put your fingertips flat on your stomach,

fingers pointing downward, keeping your chin up towards the sky, you're gonna lift your

upper abs, put your fingers in there, and like, push down. I have a 2 finger gap right

now, right there, you can kinda see it. See that? So the biggest thing you want to do

is keep your chin up, don't do this, chin up. So that's to check to see how big your

gap is. I used to have a 3 finger, now it's just under 2. Anyway.

>Alright, so the first exercise, again, for all the details on how to do it, how many

to do, etc, go to HeidiPowell.net, the first one we're gonna talk about is simply drawing

in. Now this one technically is a part of every other move that we do, but I just want

to show you what drawing in is, it is not sucking in, it's not like, you know trying

to suck in as hard as you can, cuz typically we pull in those upper abs, drawing in is

done from your lower abs, you're gonna act like there's a string attached to the inside

of your belly, and something's pulling in and up, so you're gonna pull your belly button

up towards your spine, I'll demonstrate... >That's drawing in, I'm just holding in as

far as I can, from the bottom, where it's sucking in a lot of people do. That's not

right. Draw in, so chest up, draw in from the bottom, that's a draw in.

>Okay, now that I can't breathe, we're gonna move on to vacuums, so a vacuum, we're technically,

we're gonna draw in, just like we were before, we're not gonna suck it, but we're gonna do

an inhale, and exhale, and on the bottom of the exhale, we're gonna' draw in and we're

gonna hold for as long as we can, once we can't hold our breath any longer, keep our

abs drawn in, and you're gonna breathe slowly, so let me demo. Heads up, I'm gonna run out

of breath with this, but here we go. Inhale, and then I'm gonna exhale all of my air, draw

in, and hold. It's really hard. So say I can't breathe anymore, I'm still holding, but I'm

breathing nice and easy, and again, recommendations for how long you should do this, head to my

site, and that's a vacuum. >Then next exercise, this is what the barbell,

or barbell, broomstick, you could do barbell too, but let's not start that. Broomstick

or dowel rotations, so basically, we're gonna perform a vacuum, and at the bottom of the

vacuum, we're gonna twist. This seriously is one of the best moves to kind of cut in

those obliques, cut in the sides, and define those obliques, I love it. So inhale, exhale...So

basically, you're gonna perform as many rotations as you can, while holding your breath and

keeping your abs drawn in. Now I'm sure if you need to breathe and you want to keep going

you can, the way that I personally do them, every single day, is I draw in, or breathe

in, breathe out, suck in my abs, and I rotate from side to side, I try and get in about

10-12 reps before I have to breathe, I take a quick breather, and then I do it again.

So I'm not gonna do it again, cuz I still have two more exercises to show you.

>Next one up, this is a fun one, it's an abductor, and abduction with core activation, this is

great for diastasis recti, so we're gonna' lay on our backs, using a resistance band,

you're going to once again, draw in, and activate our core, so we're gonna exhale, activate

our core, and we're gonna do an abduction with the knee, so...rest...got that?

>Alright, so the last exercise we're gonna take the band off, this is called a heel slide

with core activation. So same kind of a concept, we're gonna activate the core out on the exhale,

and then we're gonna slowly slide one foot at a time, so...keeping that core nice and

activated the whole time...other leg, slowly slide that heel back, keeping that core activated,

inhale, exhale, activate, slide down, and slide back.

>So again, go to my site at HeidiPowell.net for all the recommendations on how many reps

you should do, when you should do these, moms, if you've had babies, there's the test to

check to see if you have diastasis recti, so anyway, let's get fixing it! Just like

I did, again, I went from a 3 finger gap to I'm about a 2, little under 2 inches, 2 fingers

now, so it does work, it just takes time, persistence, and patience.

>Alright guys, hope this helps! Bye!