Fix Your Diastasis Recti- Exercises For Abdominal Separation
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- เผยแพร่เมื่อ 5 ต.ค. 2024
- A separation in the "6 pack" muscles is common after and during pregnancy, straining, and gaining a lot of weight in the belly.
While this condition isn't usually painful, it is annoying! This separation makes it difficult to support the spine and move they way you used to. Not to mention is makes the abs look like they are "pooching" out!
This videos goes over the do's and don'ts of activities and exercises to fix your diastasis recti.
Need more help? I work one on one with women and men to help this issue both online and in person. Send me an email at momentumptnh@gmail.com with questions:)
To support me and join a community to build relationships and conversation:
drkristieennis... - แนวปฏิบัติและการใช้ชีวิต
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I just went to PT today for an evaluation and was told I had Diastasis Recti from being overweight for many years. Ty Kristie!
OMG, this is great, I have been looking for good exercises for DR for so long, the ones I have found I’ve been doing for about a year and have helped some but I still have that separation! Before that I didn’t even know there was a name for what was going on with my tummy! My nephew actually told me that I have it, he is a big work out, eat right and fitness buff, so thank goodness he told me what my problem was! For years I wondered why my tummy made a hill shape when I did a sit up! I am about to turn 61 in July and I have always worked out, but it seems like as I’ve gotten older, things have gotten harder and make me hurt worse, I have had problems with my shoulder and hands with arthritis so I have to be really careful about what and how much exercises I do! Thank you so much for this video, I really think it’s going to help me a lot! I’ll stay tuned for more of your exercises! Thanks again for sharing! 👍😉
P.S. I did subscribe to your channel, so I’ll be looking out for new ones!
3:57 she actually gets to the work outs that help.
I don't have DR, but I decided to try these exercises anyway, because I've had low back tension since childhood. That "two fingers in from the hip bones" thing is amazing! I can only do a few reps of the first few exercises, but it's already changed my whole spine and is bringing alignment back to the shoulder that has been cranky for as long as I can remember. Thank you for the detail - now I can feel when my pelvis is stabilized. I tried bird dog with a book on my sacrum, and I was easily able to do the pose without the book sliding off. I never knew what to do to achieve that, and now I know. Woohoo!!!
Thank you so much! You are awesome! I was wondering if you’d be able to make another video where you go thru all the excersizes one after another doing the amount of reps you suggest so we can just follow along doing them ? That would be awesome !
I will keep it in mind:) I have an abdominal workout for a flat belly coming out tomorrow that should help:)
I’ve been doing these exercises for WEEKS from things I’ve pieced together from the inter webs and I’ve felt the exercises and saw minimal results over the course of 4 weeks but I just followed your instructions and felt the burn like never before in doing these exercises. THANK YOU SOOOOOO MUCH! I was doing high reps before to feel it but I just did 5 of each exercise and I’m spent rn. I usually do 3 sets of 15 😳
You’re welcome! That’s great! It means the muscles are engaging:)
Did it work?
Would love to know if it worked as well :)
Also wanting to hear an update from @LenasLitLife !
How long did it take for the muscles to come back together?
Appreciate the video. Could you please post a more advanced series of diastasis recti exercises for trained male athletes who are actively competing in sports?
Hi. Thank you so much for the info and the encouragement. I do have a question. I've had a separation with my 6 years old daughter and it never healed properly then of course I had it worse with my 3 years old pregnancy and now (3 years or 6 years later 😢😢), I'm trying to get rid of it. What's my chances of actually getting there and how many years we're looking at?😭😭 trying to be realistic unfortunately. Thanks and looking forward to your answer soon
35 weeks pregnant with my first and when I sit up or lean back at all, it’s like a huge mountain rises up from my belly! It’s so weird!! I have been so rough and careless with my stomach, so I’m hoping to start healing it as SOON as I’m able to after this baby!
Best of luck! Make sure to do the best you can right now not to stress those rectus muscles. Sitting straight up instead of rolling to the side first is one of the worst.
@@drkristieennisI’m 47 and I have 6 children. Is there any hope for me to fix my diastasis muscles naturally with exercises or should I get a tummy tuck? I have a pouch and it’s not going anywhere. I’ve been doing stomach crunches, went vegan etc…I need help 😢
I have only 2 finger gap, and an almost 3 years postpartum.. I have a flat tummy just that little pouch is out and I used to do yoga for a year then I heard somewhere no to do it because it can make it worse. So now I want to close this gap before doing yoga and ab workouts.
The key is to make sure you engage the transverse abdominus with exercise and not stress the rectus.
TY! I’m a personal trainer and enjoyed watching.
You’re welcome! Thanks for watching:)
Is it also diastasis recti, if you had an abdominal surgery with a cut from the belly button down?
Dr. Kristie: age 72, male. I have that alien pop up from sternum to above the naval? what is that protruding? Thank you. J
Hi dear thanks a lot for your video...I have been doing this exercises for 8 months..before the gap was like a 4 finger gap later after doing this for 8 months I checked myself and the gap was a 2 finger gap
.when my husband checked it for me he says it's a three finger gap..now i am confused and scared...can i start doing the regular sit ups and planks...I am worried if this will worsen my mummy tummy..kindly help me dear I have a big upper and lower tummy..I have reduced my weight ..only tummy left behind ...please help me to flatten it...thanks in advance ..lots of love from India
Hey! I love these exercises because they're easy for me as a beginner with a 3 finger separation! I just have a question for you.. can I work out normally with a D.R. like weights, resistance bands etc. Obviously I use very light weights and wear a supportive band belt around my transverse abdominals during the exercising and during my running.
I doubt if you need to wear a band when doing the exercise
This might help me, finally some easy exercices
Hope it helps!
Can I do this 2.5 years after having a baby? I’ve lost loads of weight and noticed there’s a gap between my abdomen 😩
There is no time limit for these:)
How is it ma? Did it work?
This is a great video! I am 18 months postpartum. Is it too late for me? It took me 5 pregnancies to finally think this may be an issue. 🤦🏻♀️
Thanks! I wish I could guarantee that it would work but there is limited data at that time frame. I have certainly seen it work for some of my patients:)
Thank you. I just got back from my Dr who told me yes, I have it, but there's nothing she could do except surgery, which I already know is patently untrue.
Looking for a PT, just not sure how I'll afford it :(
Wow. This is perfect. Thank you🙏💕
You’re welcome 😊
It doesn’t look like you’re engaging the RA much at all. Is this correct? What I mean, is it doesn’t seem like you’re ever tucking the pelvis, and imprinting the back into the floor. Forgot to ask, but how should we be breathing throw out these movements? Through nose or mouth, and should we be exhaling forcefully?
The whole video of talking, talking, talking when it supposed to be 20-30seconds videos with this is how is done.
Will check elsewhere to find out what I need to do not to listen to plate washing etc
I can only feel 1 finger gap but my belly is super lax and soft. Even with heel taps I feel like I can’t keep my core engaged. Is this just weak core or diastasis? I’m 2 years pp
Thank you so much DOC.😘
You’re welcome!
Very informative. Thank you
You’re welcome!
Can it ever heal enough that you can do an workouts again? If yes, how do you know when it’s ok?
It can. It took me several years. I look for the gap to close and for the stomach not to bloop.
Bubba, I wish I could watch you all day.
I have pelvic organ prolapse. Are these exercises safe for me to do?
How often should we do there exercises? How long might it take to repair the tummy with a two finger separation? Will a tummy, two-year postpartum, still heal?
I typically have patients do these 1 to 2 times a day. It is difficult to say how long it will take as everyone is so different. Mine actually took several years.
Mine is only a one finger gap but when i stand there’s a dip in my belly, like a dent. That wasn’t there before having kids. So it’s not diastasis recti?
Thanks, I'm enjoying your videos.
You’re welcome 😊
U can your self make dayagrams and mack a copy 😂
I'm sick and tired of doing these exercises for one and a half year. For me, nothing's changing. I did everything watched my diet, everything but no.
I’m sorry to hear that:( have you contacted your OB/GYN or urologist?
Have 2 finger DR and breathing issues, COPD. Does DR affect the diaphragm functionality? thank you. J
Thank you so much!
You’re very welcome ☺️
I’m 4 yrs postpartum. Can I even heal my muscles back together after this long?
That’s a tough one. It is possible make at least slight improvements if there is weakness in the surrounding muscles.
So I haven't really bad I think. I'm not sure how that other women have it but I look like I'm 6 months pregnant. And the separation goes all the way from my belly button all the way to the top of my muscles by my rib cage. Up on my rib cage it is at least four fingers apart and Below by my belly button it is more than four fingers. I can put my fingers in and open them before I feel the left and right side. Can this be fixed by exercise it is so humiliating and I'm worried that surgery I will never look the same
I’m sorry:( I typically don’t see exercise helping a separation to that extent. It might be beneficial to talk to a physician who specializes in this to see if there are some other options.
@@drkristieennis well I'll give the exercise a go while i wait to see the Dr. ty for your response
I think I may have explained that wrong but it's probably the same answer, after reading what I wrote. It goes for my belly button up to under my breast bone with at least four fingers separation all the way. By saying over to my rib cage is I made it look like my stomach was completely open, but anyways thank you for the response
Tabatha Couture yes, my answer is still the same. I hope these exercises can help a little and that you have good luck with the doctor!
Hi what’s your update please? What did your doctor say? Thanks
Wow. This is great. I'm a dude and I have it ....for about two years now. :(
Are these daily exercises or 2 or 3 times a week? Do you have more videos on abdominal diastasis?
Right now, this is the only video I have for it. There may be more in the future:) I typically recommend to my patients to do these daily unless there is discomfort.
@@drkristieennis Okay, thank you Doc. :)
@@OntarioAndrews415 you’re welcome ☺️
Do you recommend we do them daily or just a few times a week? Thanks!
What can I do for upper abs my cut is belly button down vertical. I have over used my muscles now I have what you can say a “butt stomach” can I change this and what about on knees sucking stomach up? And just contractions?
How long should I be doing these excerise to heal dr? Do you suggest a year or so? My kids are 6 yrs apart I want to know how long I should do it for?
It took me several years with a separation of 2 finger widths. There should be improvement over time but it may not fully close. If there is a larger separation, other measures may need to be taken too.
Pull ups pressure my DR.. is there any way to get round this without stopping pull-ups :(
Can you fix your muscle separation with prolapse? I am 4 month postpartum and suffer a mild prolapse and I was thinking if I can start doing diastasis recti exercises?
It’s always good to work on the deep abdominals. I will have a video coming out on prolapse soon:)
Hi! I just came across your video and think this may be my problem. I have two children - ages 8 and 6. Can this workout still help me even though it's been a while since I gave birth? And if so, how often do you suggest doing this workout?
I’m wondering this for myself as well
They say you can start any time no matter how long it’s been you can fix it
Exercises begin at 4:20.
how is it safe to stair up and down with DR
Hi , while doing these exercises, no need to do posterior pelvic tilt? Why most of them suggest to do that! It's difficult for me to do.
I have found that we all have different spine positions to start so it doesn’t make sense for everyone to flatten their back:) Check out this video:
th-cam.com/video/18F-T8thLQw/w-d-xo.html
Thank you for this information!!! Can I do these if I have an umbilical hernia?
You’re welcome! Definitely check with your doctor first if you have concerns. I have had patients do these:)
Dr. Kristie. I am a 47 year old man who has severe back pain due to core instability from a large bulging diastisis from the bellybutton to my sternum. I am having trouble even activating my transvers abdominis to just pull in the bellybutton. I need serious help. My abdominis rectus are fairly strong in comparison.
Have you helped anyone really struggling activating the transverse muscle? I wish I found these 10 years ago.
PS. I begged two different surgeons to help me with this citing pain in my low back and surrounding area. They refused to do anything and refused to acknowledge my origin of pain. It is very depressing. I did gain a lot of weight a few year into a failing marriage. I lost most of the weight but that is when the DR actually showed up and progressed quickly. My kids would crawl on me and I started getting lots of pain. It probably didn’t help that I would launch my kids if my tummy when they would stand on it. Core weakness has pulled me down in a bad way.
I’m so sorry:( sometimes it helps to do a kegel as they attach in the same place. Letting the belly go all the way and then pulling back in can help too.
@@JManis38 Hi any update on your situation? Did you ever see a doctor again about this?
Does this bulge show up when standing up or just when you strain the area when sitting up or lifting?
@@theredfaceofficial it does when I cough or sneeze or reach across my body. My abdomen is distended unless I really try to pull it in. I have back pain because of the weakness in my core.
You should write a book with diagrams. I can’t remember all the steps. Ha!
I actually do want to write a book:)
Does this help with the stretch marks 😔
Unfortunately, no:( some fascia work and the right lotion can help.
Damn, I've had this "alien" for years now, and I thought that I needed more abs workout :X I guess I am a bit late "for the party", but hopefully I can make it better.
It’s never too late to make some changes:)
@@drkristieennis Hopefully. I started doing these exercises , so we'll see if they help. But I appreciate all the information you gave in this video!
How many times you do each one and how many sets
She answers that at 5:52
1. Is this curable without surgery? 2. Can it be caused from being overweight? Can it be caused from too much lifting weights?
It does depend on the degrees of separation. Anything 3 finger widths and over is challenging a
It can be caused from being over weight, particularly with excess weight in the belly.
Lifting weights can cause it if you are straining and pushing out the abdominal muscles.
My separation is only about one and a half finger widths so do I still need to do these exercises or can I go straight to a normal workout. I'm 13 months postpartum from my second baby if that makes a difference.
I dont feel it working right
Does this also help the lower back?
When I press yoga ball with hip abductors I have urinary incontinence issue, why is it?
There could be many reasons for that. That is something to have looked at in person.
I'm a guy who has it and have tried for two years (intensely for the last six months) to fix to no avail
It may be worthwhile to see a physician if this is still something that is bothersome. There are surgical options if indicated.
Hi how bad is it for you? And do you think you can just manage it and leave it alone? My doctor didn’t do much about it when I showed her my bulge when sitting up from flat position.
@@theredfaceofficial mine was a 2 finger width separation that did take several years to close. When it’s larger than that, it can be difficult to fully close.
@@drkristieennis Hi, thanks for the reply. Is surgery always needed for this though?
@@theredfaceofficial it isn’t always needed but typically a large separation doesn’t heal on its own.
Can 16 week postpartum have chance to heal
Is it OK to work other muscle groups like arms, legs, back while addressing abs using RD specific exercises?
Yes! It’s always important to keep these rules in mind for other exercises too. If you are unsure, it’s helpful to have someone who can see you in person give you some guidance.
Thank you so much for this😂had my child over thirty years ago and can't heal it. Had physio for 6 months, can it go again.
Mine is right under my sternum, pretty big, have had this for 3 yrs now, doesn’t seem to be getting any better, I also have pains in my right side at the bottom of my ribs.
Have you contacted a local doctor in your area? With a large separation, sometimes other steps need to be taken in addition to exercise.
@@drkristieennis Yea, they felt around and did a sonogram and a scan where they put the dye in you. Said I had a separation but I’ll have to just let it heal. It definitely isn’t healing on its own, I can’t do a sit up, can’t do my Jiu Jitsu classes, get random pains through out the day. Maybe there is more than just the separation wrong but they said they didn’t see anything else.
@@rob9899 three years is definitely a long time! It might be worth seeing someone who specializes in this.
Thank you
You're welcome!
Is it okay male to have it???
Males do have this also.
@@drkristieennis I figured out yesterday, i had that my whole life. I thought that it Is genetics, but would say not. Hope to God that i will fix that soon. Thanks for video
How long does this take to finally start showing results ?
I have found for my patients it does typically take a few months.
Can you do this while pregnant? Never fixed it with baby number one
Great question! I tend to have my pregnant penitents focus on tightening the deep abdominals while doing bird dogs, bridges, and standing band exercises.
Hi Dr. I just had my baby a month and a week ago! Is it safe for me to do these exercise? I had normal delivery
It would be a good idea to run it by your OBGYN:) I typically have my patients start these within the first few weeks with vaginal delivery.
I have muscle separation above belly botton, bulging happening while doing situp or crunches..My c section was 11years back. So this exercise is suitable?
It’s always good to check in with a doctor who knows you if you are questioning something.
Can I still lift weights and do other exercises while doing these?
I certainly have my patients and clients continue with other exercises as long long as they don’t stress the rectus abdominus:)
Can you do this while pregnant?
I have had pregnant clients do these depending on where they are in there pregnancy. If you are unsure, it would be a good idea to check with your OBGYN.
I just realized I have this and I am about 1 year and 5 months postpartum. Can I still do this?
Yes! Stronger abs definitely help.
Shes explaining it in a strange way I dnt understand it well sorry ..she says pull in your belly button what does that mean
Hi 👋 I am a 60 year old gentleman who has developed Diastasis Recti. Not quite sure how though. Can a male of my age do these exercises?
These are designed for all ages:) any straining and pushing the belly out, especially while holding the breath, can cause this.
@@drkristieennis thank you for the reply !!!! 🙏🙏
@@richardhopkins9493 you’re welcome and hope the exercises help:)
Will this work years after the last pregnancy?
Yes
Hii while doing dis exercise how much time should we hold the breath and release plz reply.
I tell my patients to breathe in and out with each phase of the exercise.
Is it possible that my child can be 3yrs going on 4yrs and get mine repair?
It definitely gets tougher as time goes on.
I've had this for years as a male. I've been told only surgery can really fix it. Do these exercises really work or are they just minimum results? Especially if mine have been this way for probably over 10 years. Mine looks to be about 4 fingers wide. I'm sure it's from weight gain and loss over the years.
Unfortunately, if the separation is 4 fingers, surgery probably is required. Doing these exercises certainly won’t hurt, so it’s worth trying to see if you are able to make any difference.
Hi what’s your update please? I’m in a similar situation. Have you developed a hernia from this? Is this condition causing you any pain or are you able to just manage it? Thank you
@@drkristieennis Is surgery absolutely necessary if you choose to just live with it and manage it with careful techniques when you get up out of bed or be careful when bending down etc?
I'm just living with it. I quit worrying about it so much:) Didn't get a hernia from it although my doc first though that was what it was. I think surgery is more cosmetic and likely not covered by most insurance plans.
I have about a 2 finger separation just beneath my belly button. My youngest is 4 1/2 now so it's been a while since having any babies! I have been doing a lot of ab exercises and am in pretty good shape, but I'm concerned for making my diastasis worse, since I do have the separation and notice the mommy tummy. I'm a slender, small person overall, and I'd really like to really develop my ab muscles. These exercises here are great, but pretty easy for me. Should I stop my other ab workouts and still do these exercises you demonstrated, or can you recommend something else? Thanks so much!
You’re welcome! Anything that really uses the rectus can increase the diatasis. Using the transverse abdominus makes a big difference. See if these help:)
th-cam.com/video/QCxNkMaTB74/w-d-xo.html
th-cam.com/video/i-v9cTyIAZc/w-d-xo.html
My separation is four finger.can try 6:42 it
Can diastasis recti still be fixed despite that it has gone a long time already like 9 months already?
That’s definitely more difficult. In my experience, it can usually improve some but typically not all the way.
Perfect and useful
Thank you 😊
What about the rectum recti?
Hello! I’ve had 8 babies (my youngest is 11) and gained significant weight in my middle. Working on the weight loss (down 40 lbs) but want to start building muscle. I laid down and did the finger test and my whole hand fits in the space between my muscles! Are these exercises still good to start out with?
They are! It’s definitely important to work on getting the surrounding muscles engaged:)
I have 6 kids and I have separation from breast bone to public bine
Does it matter if it’s been a year since I had a kid
It can still help:)
Can you fix muscle separation with a umbilical herina?
That is probably one for your doctor.
Hi did you get an answer for this from your doctor, what did he or she say? Thanks
@@theredfaceofficial No I haven't seen my doctor have a appointment coming up.
@@jacquelinerenee5317 Thanks for letting me know. Please could you update me what your doctor says about this, as I’m in the same situation as you. I have both an umbilical hernia and diastasis recti which completely sucks. Thank you
My separation is higher in the abdomen, do these exercises still apply? I was wondering if there are other exercises that target the upper section. Diet is also helping to reduce it, I'm sure it will take some time.
Thank you,
Hi Dr. Do you think walking helps the cause? Or weight loss in general?
Generally, it takes healing of the rectus and strength of the supporting muscles to get better.
@@drkristieennis Thank you Dr. I have 2 more questions.
1)How long did it take for you to heal?
2)Can I do these exercises in bed?
@@bartenderzzz it actually took me several years to get back. These exercises can be done in bed.
@@drkristieennis wow, several years, that's actually quite disheartening. But it CAN be healed, I guess I'll start to do this, hopefully I don't quit till my dr fully healed 😅 Thank you for the explanation it's so informative, I almost doing it wrong
I have this and I feel so embarrassed
Is it works after 6yrs of delievery ?
It’s definitely more difficult to make a change as time goes on. Usually some improvement can be made but not 100%
I had a c section 2 weeks ago is it too soon to do these exercises
Check with your doctor first. It’s typical to wait 6 weeks before exercise.
I salute
Thank you:)
How long post partum can I start these?
It depends on what you and your OBGYN decide based on what your body is going through.
Do all the same rules apply if your last pregnancy was severallllll years ago? Lol.
Yes indeed:) anything that stresses the rectus abdominus can make it worse and typically the deeper layers need to be strengthened.
Should wr docthis daily?
Yes:)
how often should we do these ? 5-6 times a week?
I typically have my patients do these daily if well tolerated.
@@drkristieennis thank you so much!
Samira Verma you’re welcome 😊
How often to do these?
How long does it take typically to heal?
I have patients do these daily. It typically takes a couple months for improvement.
Hello, I did EMSCULPT treatment for my separated muscles. I feel separation almost fully closed but my stomach feels even more further out. Any idea why would that be? Many thanks for your videos 🙏🏻
Was your diastasis in more than one spot? Do you have any protruding ribs? Are your deep abdominals kicking in? There can certainly be multiple factors involved with this.
kristie ennis in one place; right above belly button and only 2 fingers before EMSCULPT ... it feels hard now but I look more fat honestly
For now, really focus on using those deep abdominals and definitely avoid sit ups and crunches.
I had a c-section back in 2015 where I was cut vertically on the outside & then horizontally on the inside. I had my second child in 2018 VBAC. Has it been too long to correct my issue? I feel it’s pretty significant separation. Is there a specific type of physical therapist I need to seek out?
Definitely look for a PT that specializes in women’s health
More yummy tummy videos!
Que bella 😍😍😍y que bien le hace el ejercicio a tu cuerpo 😚😚😚😚😚😚hermosa
I hate when a workout starts with a long winded speech. The workout and the education should be 2 separate videos