Exercises for Diastasis Recti Separation of Abdominal Muscles (NO MORE MOMMY TUMMY)!

Exercises for Diastasis Recti Separation of Abdominal Muscles (NO MORE MOMMY TUMMY)!

Vicky Warr:
If you have an abdominal separation,
diastasis recti and you’re frustrated with how your tummy looks, then by the end of this video you’ll have the specific exercises to help heal and strengthen your tummy muscles. To tone your tummy or lose weight
after having a baby, subscribe to my channel. I post new videos every Tuesday. These exercises are the very same ones my clients followed to help heal their abdominal separation like Sophie who in just six weeks
closed her separation and Rebecca who closed her three finger width separation, and
lost nearly five inches from her waist too. To
check if you have diastasis recti, do the self test. There’s a video on my channel right here to
show you exactly how to do that. Let’s get started. You’re going to need two easy-to-find pieces
of equipment for the first few exercises. A towel,
a medium size towel which is about 60 centimeters in width by about 120 centimeters in length
and we’re going to be folding that over. You’ll need either a magazine,
A4 size or a small towel. which again we’ll just be
folding over like so. If you want to press pause now and
grab those pieces of equipment from around your house and then unpause me and come back so we’ll get started with the exercises. First of all, we’re going to activate
our deep abdominal muscles which is the key to helping heal diastasis recti. You’re going to need your medium size towel
for this exercise and we’re going to the exercise in two positions, lying down on our back and
also seated. We’ll start lying down on our
back, feet are flat and the knees are bent. Have your medium size towel close by to you. We’re going to start by just finding the deep
abdominal muscles first. Place
your hands around your lower ribs right here with your fingertips pointing towards your
midline, which is called your linea alba, the technical term, it runs down from your chest bone to your
belly button and your pubic bone, now take a deep breath in, relaxing your
shoulders into the floor. Let your belly just rise slightly. There’s no need to push it up. Let your tummy naturally rise and as you
breathe out, bring your fingers towards each other, trying to bring the midline together
and the abdominal muscles together right here. Now, the key here is to relax
your ribs, relax your shoulders and just make sure your spine, that’s the lower part of
your spine is lightly brushing the mat underneath you. You don’t want to be pushing it
into the mat, but neither do you want a big tunnel or arch going on here. Breathe in again, breathe out, bring the muscles
together, relaxing the ribs, relaxing the shoulders, relaxing the chest, bringing the
fingertips together right here and then breathing in again. Breathe out, bringing the muscles
together. Breathe in, breathing out. One more time, breathe in, breathe out. You are really bringing the muscles
together. Be very conscious of that action
and you want to at the same time be bringing your belly button down into the floor. Now, we’re going to do the same
thing, but with the aid of a towel. If you reach around for your medium size towel,
fold it over. It’s folded over in half and then you’re just
going to place it underneath your back like so and then I want you to hold on to each
end, but with the opposite hand. You’re holding onto the left-hand
side of the towel with the right hand and the right-hand side of the towel with the
left hand. You’re forming kind of a cross. Now, you’re placing it around again, the lower
part of the abdominals and you’re doing the same action. You’re breathing in, let the belly
just rise and then as you breathe out, bring the towel across your lower abdominals as if you’re
bringing the muscles together with the support of the towel. Pull the ends of the towel. Make sure you relax your shoulders. Breathe in and breathe out. Again, breathe in, breathe out. Breathe in, breathe out
and it’s a really deep breath out. Breathing in, breathe out. You’re bringing those abdominal muscles together
with the aid of the towel. You’re really tightening up that area. Breathing in, breathing out. Your aim is to bring the
rectus abdominal muscles which is after the six pack, the left and right side of the muscle
together at that linea alba. Breathing in, breathing out. You want to try and do this for
at least 10 times, if not 20, if you have the time. Breathing in twice a day or once a day. Remember to keep your lower back in a neutral
position. By that, what I mean is your hip
is in line with your pubic bone. It’s laying flat. There’s no tunnel, there’s no arch going on
underneath your back. At the same time, don’t press your back deeply
into the floor again. Breathing in, breathing out. Breathing in, breathing out. Really pulling on that towel to bring the
muscles together. Last one, breathing in, breathing out. Excellent. Then just unravel the towel. Take it away from your lower back, slide it
back out, place it to one side, roll over onto your side and that’s important. Now, we’re going to do the same
thing in a seated position. Now, it’s so important when you’re trying
to activate the deep abdominal muscles to heal and close the diastasis recti that you
sit with great posture. You want to find your sit bones
located right in the centre part of your bottom muscles, the gluteal muscles. Find those, just wiggle around a little bit
and then sit cross-legged. Or, if it’s more comfortable, just sit with
the legs a little bit further in front of you and then we’re good to place our hands
on the again, the lower part of the ribs. Breathing in, the same action as we
did lying on the floor. Now, the belly just come forward slightly. Be careful that you’re not lifting up and
then as you breathe out, bringing the muscles together here at the midline. Breathe in and breathe out. Breathing in, breathing out, breathing in
through your nose, breathing out through your mouth. Keep your shoulders down and your chest relaxed
because a lot of people make the mistake of lifting the shoulders and the chest up. Breathing in, belly just comes forwards, breathing
out. Try small, breathing in, breathing
out, bringing the muscles together. One more time. Breathing in, stay up on those sit bones and
sit really tall. Breathing out. We’ll try the same thing with
the towel wrapped around us. Again, it’s folded in half length ways. Take the towel around you. Again, lower part of the ribs and then holding
on to each end with the opposite hand. Left-hand to the right end of
the towel, right hand to the left end of the towel. From here, breathing in, tummy muscles relaxed
and just slightly coming forward, no need to push them out and then as you breathe out,
bring the muscles together with the towel. Breathing in, breathing out, breathing
in, breathing out, and again, pulling that towel, breathing in, breathing out, shoulders
relaxed, chest relaxed. Breathing in, breathing out, breathing in,
breathing out. We’ll go twice more. Breathing in, breathing out through the mouth,
breathing in, through the nose and breathing out through the mouth. Imagine you’re steaming up the windows. Bring the muscles together and
take the towel away from your mid section. When moving on to the next exercise, which
is the heel slide, now this is where you’ll need your magazine or alternatively your small
towel for this one. Now, I’m going to lift my mat
up and double it over. All right, because you want your feet ideally
on a wooden floor or a carpeted floor is fine. I’m going to take the smaller towel actually
for this one, but you can use the magazine and we’re going to place it underneath the
heel of one foot. Again, come down to the floor
safely lying on your back, shoulders into the floor, head is onto the floor, and then
bring the heels or bring your button close to the heels of your feet. All right? Now, lift the toes of each foot
up and place the heel firmly onto your towel or your magazine, arms by your sides. Now, take a deep breath in. Relax the tummy muscles, breathe out, and
then slide the heel along the floor, keeping it on the towel and then really extending
the leg and the heel away from you. As you breathe in, bring the heel
and the foot towards your bottom again, and then same leg, same heel, breathing out. Now as you breathe out, it’s really important
you’re scooping down your belly button. You’re bringing your belly button
down into your body, so important, allowing your ribs to relax. It’s really important you don’t hitch the ribs
up or arch your lower back so you’re breathing in, bringing the heel back to the bottom. Breathing out, breathing in. Let’s go again. Breathing out, breathing in. You really must firm up your core, your deep
lower abdominal muscles with this one. Breathing out, breathing in. Really slide the heel away, keeping the foot
flexed, breathing in. If you place your hand right here
on your belly button, it reminds you to bring that belly button down and really activate. That’s the key. What you don’t want to be doing is just sliding
the heel away like this, not thinking about this area at all or activating. Placing your hand here really
acts as a reminder to do just that. Four more, three more, two more. Last one. Okay, we’ll do the same thing on the other
foot and leg. Just to be sure that you have
your heel resting on your towel or your magazine, and I’m going to keep up my hand on the belly
button. We’re breathing in, everything is relaxed. Belly button just rises slightly. Your lower back is in a neutral position, so just
lightly brushing the mat underneath you or your floor underneath you and then as you
breathe out, belly button down, down, down, extend the leg away from you, flexing your
foot, breathing in and then breathing out. Now, we’re doing 10 to 12 repetitions with
this leg and this heel. Breathing out, belly button engaged. Lower abdominals tightening. Breathe out through the mouth. Two more. Last one and release. Okay, now we’ll take the towel
away from us, staying on your back, we’re going to move into the small steps. Very similar action with the lower abdominal
muscles and the activation. From here, you’re going to relax
your belly button, let it rise, and then as you breathe out, bring your knee towards your
chest, pull your belly button down towards your spine. Breathe in, place the foot onto
the floor. Do the same thing with the other foot and
the knee. When you bring your knee towards your chest,
you’re bringing your belly button down and activating those lower abdominal muscles. Then when you place your foot
back on the floor, you breathe in. This is called the small steps. It’s so important that you are really conscious
of bringing that belly button down into your body as if it’s going to come through and
down into the floor underneath you. The whole time, your ribs stay
relaxed, your chest stays relaxed and your shoulders remain on the floor. Again, be conscious when you’re bringing that
knee towards your chest and you’re turning up your abdominals that you’re bringing those
muscles together. You’re tightening your lower abdominals. Two more. One more and rest. We’ll move on to your side. I’m going to rest on our forearm
and I’m going to turn the mat over so that I have a double thickness here. It’s more comfortable and then we’re going
to place on knees one on top of the other, hips one on top of the other, knees are bent
at 90 degrees and your feet are just directly behind your knees, so you’re resting on this
part of your leg. Place this hand just in front
of you here and we’re going to the lift the side of the waist and the hips up off the
floor, pushing the hips forwards, breathing out. As you breathe in, lower the waist and the
hips onto the floor so you breathe out. Bring your shoulder in at the
same time, that’s really important so you’re not pressing into your shoulder and then breathe
in and lower. You’re breathing out, bringing the side of
the waist up, breathing in and lower. Stay with me and we’re going to
do another eight of these again, aiming for about 10 to 12 in total. Hugging the side of my waist, bringing the
side of the waist up, pushing into the knees. Two more. One more. Now on this one, I want you to hold it if
you can. Otherwise, we turn to the floor and from here. we’re going to pulse. It’s a very small movement, just up and down,
roughly an inch pulsing up and down. Breathing out. You might also feel some pelvic
floor activation, which is good. That’s just a gentle lift up of the pelvic
floor. Two more pulses, one more and slowly return
to the floor. We’re going to do the same exercise on the
other side. Bringing legs right in front resting on your
forearm, bringing your knees back so they are in line with your hips. From here, we’re going to push
into our knees, we’re going to lift the hips up and then take the side of the waist. Exhale, breathe up, breathe in and lower. Breathe out, lift up, breathe in and lower. Again, you want to bring your
shoulder in towards your body as you lift, and that means that you’re not adding pressure
onto the shoulder and you can really activate and lift from the side of the waist and the
hips. This has a great effect, really
toning your waist as well as bringing the muscles together at the midline. You notice that I’m just hovering down to
the floor. Try to do that too, otherwise you can place
the hips back onto the floor. We’re going to do four more, two
more, and then wait for it. We’re going to do the pulses. We’re going to hold it up and in a pulse. Small movement, keeping the knees together,
keeping the hips pushed forward, and make sure that you have this top hip directly over
the bottom hip and you’re bringing your shoulder aid on each little pulse. With the breathing, you exhale
or breathe out on each pulse and you’re bringing the belly button in towards you, inside your
body. Two more pulses, one more and slowly lower
back to the floor. Now, for the next exercise, we’re
going to do this standing up by a wall and you want to find an end wall that doesn’t
have any pictures or hooks on it. We’re coming against the empty wall. Place one hand on to the wall,
stand really tall. Posture is really important for this exercise. Now, this exercise is going to teach you how
to activate the deep transverse abdominal muscle whilst you’re standing on whilst you’re
picking objects or your baby up off the floor. You want to stand a couple of
foot lengths away from the wall and you want to breathe in and relax your shoulders and
your chest, make sure that your hips and your pelvis is in a neutral position lying level
and flat with your pubic bone, so you don’t want your pelvis to be tilted forwards in
this anterior tilt or kind of leaning backwards either. All right, just make sure that
that part like a triangle is lining up. I would like you to then a breathe out, draw
your belly button in towards your spine and then lift your outside foot, your outside
leg, the one that’s furthest away from the wall up off the floor as you lower your chest
down towards the floor and then breathe it in. Step the foot back down to the
floor. Breathe out, bring in your belly button in,
activating and tightening your deep abdominis muscle and then breathe in and coming back up to standing. We continue with this exercise. We’re going to do eight more and your aim
is to lower your chest just so that your back is flat and you’re lifting your leg up, aiming
ideally to lift your leg up straight behind you and having it in line with your back. As you lower your chest to the
floor, look down towards the floor, bringing your belly button right top, really important
and then breathing in. Keep your shoulders away from your ears and just let your hand walk down the wall if that feels natural for you. One more. Breathe in and take the foot back to the floor. Then we’re doing exactly the same exercise
with the other leg facing the other way. Breathing in, again, really good posture. Let the tummy muscles just relax. Pelvis in line with your pubic
bone and then as you breathe out, bring the belly button in to support your spine, lower
the chest towards the floor as you lift the outside foot and leg, the one that’s away
from the wall up and behind you. Breathing in, placing the foot
back to the floor, grow tall, breathing out, belly button is in, in, in, activating that
deep abdominal muscle, breathing in and lower. This is such a great exercise
to do to help heal the diastasis recti because you’re bringing your muscles together as you
breathe out and also because we’re doing this standing, it helps to teach you and educate
you on how to activate these deep abdominal muscles when you’re actually standing and
if you’re picking something up off the floor like your baby, it teaches you how to activate
that deep abdominal muscle to support your back and help prevent your back from hurting or
to avoid backache as you’re lifting something up off the floor. Breathing in as you’re coming up, breathing
out, belly button in. One more. Inhale and bring the foot back
to the floor. Now, this is the rotational wall plank. A great exercise for helping heal the diastasis recti. Place your hands on the wall just about shoulder
width apart. Make sure your feet are roughly
about three to four foot away from the wall and you’re lifting your heels up off the floor. You can step back a little further if you
want to make it more challenging and make sure your hips are in line with your shoulders. You don’t want to arch your back. At the same time, you don’t want to be rounding
your shoulders. You want to really draw in here. You want to imagine you’re wearing a belt
around the lower part of your tummy muscles and you’ve got it a little bit too tight on
you’re tightening it just like we did with the exercises and the towel. Breathe in, breathe out, and really
bring, now you’ve got to really hug your belly button in. You’re going to have to work hard and really pull in. Now, from here with your shoulders in line
with your wrists, you’re going to exhale. Take the right hand off the wall
and just turn to the right. You don’t need to turn too far, but you want
to make sure you’re turning your waist and your hips, then bring the hand back to the
wall and then turn to the left from your waist and your hips opening out the arms. You feel a stretch through
the chest too. We’re going to do this to each side about
12 times, but you know my counting by now. It’s slightly off. Hey, we might end up doing a few more. Remember, you are breathing out,
you are bringing your belly button in as you breathe out. You don’t need to turn too far as that may strain your mid line or the linea alba, the abdominal separation, but what you
do want is to get you oblique, side of your waist working. Exhale, breathe out. As you turn, breathe in, as you bring your
hand back towards the wall. Be sure to keep your shoulders relaxed, no
need to bring them up or hunch them up. Four more. Two more. I’m sure we’ve done more than ten, one more. Each side and rest and that’s
it. Well done. Now, you’ve taken the first steps to healing
your diastasis recti or abdominal separation. Don’t stop there. Download your free copy in the
link below this video. Plus, if you want to join a community of other
moms just like you, and get more of my tips and tricks to toning, tightening, and strengthening
your core after pregnancy and giving you heaps more body confidence, then join my private
Facebook community. Comment below and tell me what
other parts of your body you’re struggling with and I’ll know how to help you best.

9 Replies to “Exercises for Diastasis Recti Separation of Abdominal Muscles (NO MORE MOMMY TUMMY)!”

  1. Thanks for watching! Have you done any exercises for Diastasis Recti separation of abdominal muscles before watching this video? Tell me YES or NO and if YES, which ones below!

  2. This is such a vital thing for new mums to be aware of. Love the before and after photos at the beginning. Very useful and informative – thanks Vicky Warr

  3. I did months of postnatal pilates trying to close my diastasis. I have a stubborn 1cm that won't close (down from like 3.5cm).

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