Thanks for the great feedback everyone! After getting a lot of comments and requests, we now have our app available: Diastasis Recti Fix! www.buffbody.fit
Hey. I just have a question, is stomach vacuum same as engaging core/squeezing abs? I have this doubt since a long time. *Please do reply*. And this was helpful thank you 😊
@@kamnachakrabarty5438 Stomach vacuum is not the same as a full engagement, but it is a good start in a process to full recruitment of all 4 core abdominal layers. In our latest videos on that topic we also adapted the terminology as it might have been confusing for people in the video.
I said the same thing! Wow she looks amazing. I dealt with this issue, My daughter was 8lbs, 12 oz... with commitment,hard work and dedication... It can be done!
I don’t think enough people know about this. And they don’t realize that all the crunches in the world is not going to fix it and can actually make it worse 🤦🏻♀️ finally someone addresses it! Thank you 🙏
So true. I'm one of those. I've been planking and crunching like forever yet the belly keeps protruding even with "clean" diet💔😢. Just found out the possibility that i have diatisis recti 3 days ago, hence I've been following on videos here to learn how to overcome this finally
In France every doctor/gynecologist/coach is aware of this and talk about this to women before and after pregnancy. It's become basic knowledge even for a fitness coach ;)
Dr never told me I had Diastasis Recti. That and the Anterior Pelvic Tilt lead to a bulging L4/5 disc and not being able to pick up my son. I'm still pissed at the doctor.
I agree! Both of my pregnancies were all belly. I only looked pregnant from the sides or front LOL plus I had an emergency c-section with one. So that totally threw my body off kilter. Otherwise I'd always been very fit and athletic. I still kept up the exercises through the years but 20+ yrs take a toll if you don't know why your belly is so misshapen all of a sudden! I'm gonna try this advice.
Really Though I’ve been very inconsistent with working on it! I will say that I too, felt my belly getting stronger at one point because I was doing DR exercises 2x/day which speeds up the process. Then stopped going to the gym and relocated states. I’ve read/watched that the gap never fully goes away, but working on it with **DR ONLY** exercises WILL help significantly (for those of us that can’t afford lipo or TT) until we are strong enough to go back to sit ups, crunches, leg lifts. If your stuck at home, try doing them 2x or 3x a day (I just started back up almost 2 Thursdays ago out of boredom) that’s what these influencers have been preaching to get faster results #quarentineBodiesSpring2020 #youGotthis 💪🏾💕
Really Though also with some of the exercises, you can wrap your belly in a towel to help with DR. Fold it the long way til it’s narrow, then put the towel under your back, then cross the ends in front of you and pull it tight while doing single leg lifts and heel slides (you have to hold it in place while doing the exercises). Good alternative to a waist trainer 👍🏾
I am a Physiotherapist & Specialist Pilates Instructor and I have to say this is amazing!!!! I would love to collaborate with you at some point. My subscribers would love this video
Time-Stamps 0:15 - What Diastasis Recti is and looks like in Ab Contraction 1:38 - Linea Alba Separation 2:24 - Why You Need to Address and Correct Diastasis Recti 3:19 - Backpain caused by Weak Core (Transverse Ab Control/Strength corrects this) 4:15 - Posture & Breathing Awareness (to start correcting Weak Core) 5:11 - Basic Exercise to Isolate and correctly use abdominal muscles (Supine Position) 6:32 - Adding a Band Overhead - Advanced Exercise to Isolate and correctly use abdominal muscles (Supine Position) 7:36 - Adding a 7 kilo Bar - Advanced Exercise to Isolate and correctly use abdominal muscles (Standing & Walking) 8:46 - Resistance Band - Anti-Rotation Stabilization (Standing) 9:40 - Toes to Bar - Dynamic Rectus Ab Contraction Movement w Tranverse Ab Control (Hanging from Bar) 10:21 - Wall Slap Using Weighted Ball - Dynamic Oblique Rotation Exercises w Tranverse Ab Control (Standing) 10:44 - Summarization and Advice Please watch entire video to receive the full instructions on how the exercises work. These instructions improve the effectiveness of the exercise and prevent injury. The Time-Stamps are for repeated viewing, so that one can easily incorporate the exercises and stretches into their regular fitness habits. Enjoy! Thanks for the wonderful fitness instruction!!
Swigg's Shank Shack come on her belly looks messed up. The brunette I mean. Obviously looks like she just had a baby. Doesn’t mean she’s not a beautiful person
Elle Morgan I didn’t get a single stretch mark after having my kids. I only gained 20 lbs and my stomach went flat seconds after giving birth. I had never had a flat stomach but I did after giving birth idk maybe bc my hips got wider and it stretched my stomach sideways hahaha. But now I’m overweight and have stretch marks on my sides. How does that happen?
I’m a 62 year old mamma with a 13-baby belly. I discovered and began doing Hypopressives just three years ago; 13 years after my final pregnancy. The change has been amazing- from 4 fingers down to barely two fingers very quickly! Taking it all back to the “rebar” of fascia, tendons & ligaments before addressing the “foundation” of the abs is totally enabling me to progress in finding/ creating a new core, even after all these years... Lotsa little “baby steps”truly will cure the “baby belly” ! 😉
Agreed! I have watched/read so many how-to-fix-diastasis videos/articles and they were all the same regurgitated information. This is what I've been looking for!
Same ... did gymnastics and dance my whole life and somehow had this and no one mentioned it or told me how to fix it ... just told me to go harder .. it made me so frustrated I wanted to die .
As a male that just found out he has a huge split after weight loss. It was nice to finally hear it from a male. I'm also glad I found out before I started the wrong exorcises! Thanks for this! Lets do this!
Me too, and I've never been fat..... Not through over indulgence in pizza, pie, nor beers....... Speak about stereotyping....... Shitty posture, static work positions for 12 hours a day coupled with sedate evenings slouched in front of the TV
I’ve always had this and never found an answer ... wow thank god this randomly came up on my feed, I’ve been a dancer and gymnast for most of my life , and also went to the gym daily till I was 22, now (27). My stomach never being flat drove me insane .
Hey! That's amazing! More power to you😊❤️.. I have a question btw, Is this the same thing what you call "stomach vacuums"? I am still a bit confused! So please do reply
@@JoelleLuce I started doing 5-6 of chloe tings ab / whole body workouts a day for 3 months , it helped tremendously , if it was a 10/10 before it’s like 3/10 now . But I had to seriously concentrate on keeping my stomach sucked in properly and not continuing the workout if I was too tired to keep perfect form ..
It's not just pregnant women who encounter this, my abs are split in this same way after abdominal surgery for a spleenectomy. Thanks for the repair exercises. Looking forward to having a flat and not triangular stomach again.
I'm pretty sure I've had this most of my adult life... I've never been severely overweight, I can't say exactly when my stomach changed, but I'm sure this explains the doming, the back arch, and the lower back pain from basic exercises. Thank you for a clear, simple explanation!
These two women look amazing!! The lady with a 3 month old baby look very fit already. Congratulations to both of them! And thank you to the coach for all the valuable information. Like many have already commented, this should be shared with every women during and after pregnancy.
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I must say that every single exercise for Diastasis Recti I found was boring ( still did them to heal my separation) and this is something I was definitely looking for! Thank you so much!
I was really upset with myself, I’m 17 and I have never had kids and I didn’t know why my stomach did this. Glad I now know why, I just need to try and fix it 😬
Say "good-BYE" to your diastatis rec-TI! @4:30 start exercise STAGE II: @5:12 next exercise (on back, hands in air ...tuck chin, lift head a little,...legs in table top...dip each heal to ground & alternate. @6:12 Same setup as above --- extend leg & alternate @6:19 same setup --- simultaneously lower both heals to ground @6:22 same -- simultaneously extend and straighten both legs out @6:33 With bands anchored behind -- see video for rest STAGE III: STANDING EXERCISES @7:40
This is a huge revelation for me!! I’ve had 3 babies and since then (2005!), I’ve had a terrible lower back pain during/after ab workouts and extreme abdominal cramping. I had to give up long distance running too! This is amazing and I’ll be taking your program!!! 🙏🏽❤️
Thanks a lot! If you need any kind of personal support, we also have an online program with direct support and video corrections. Our members see great results with their diastasis and even manage to participate in full workout programs.
I have watched sooooo many videos on healing diastasis and this is the first one I've seen that a) actually gave me real hope of getting rid of it without surgery and b) was actually shown with strength in mind (so many other diastasis videos only focus on getting rid of the pooch, which is only part of the equation). It's so encouraging! You just earned yourself a sub. I would really love it if you would make this into a series as so many of us struggle with this and are at different levels of training. I also have twins, so if Ursula can get her diastasis under control, then so can I!
I usually get an awkward feeling when the trainers in these videos touch the women in areas like the tummy. But here everything was so professional and 'non-sexual' that I didn't get these feelings once.
My son is 10 years and I just realized I have this... I had no idea why every time I did a crunch this line would bulk up in my belly 🤦🏻♀️🤦🏻♀️🤦🏻♀️ thanks for the info!
Thank you so much for this! I’ve been trying to figure out why my stomach would bulge during exercise...I have 4 kids and it’s been so hard to get rid of what I thought was ‘baby fat’ and I’ve been working out for several months.. Definitely going to try these workouts.
Just subbed. I am with a Masters in Exercise Science, certified personal trainer 18 years and 6 years exercise instructor at physical therapy. This training is spot on, he is the real deal, one to be learned from. I will be referring my clientele to you for specific activities to keep in practice with outside of our sessions. Thank you, sir, and continued success.
I'm a guy over 50. Lost 70 pounds and have some of the same abdominal doming. Thank you! I think these will be very helpful. I'm going to start at the beginning of the progression.
I've had 4 kids in 8 years and my belly is so poochy I've been feeling self conscious. I'm so excited about your video because trying to workout I any way has been discouraging. I'm gonna try this! :) thank you!!!
I have 4 children and I suffer from this this is the 1st video but I have ever seen and I have been bodybuilding pretty much my whole life. I consider my coach to be one of the best in the world for natural bodybuilding and even he has never addressed this issue I'm blown away thank you so much
This is possibly the best video I have seen explaining this condition. I went to my Doctor at 3 months post partum after recognising something was wrong. She simply said yes you’ve got it go on TH-cam and find some videos. 😳 This talks me through so slowly and breaks down the levels so well. I’m so sad I only found you now (3 years post child birth). 😞 Anyhow I’m getting to work. Thank you so much for this video. Hopefully I can say goodbye to the majority of my doming.
I am definitely working on these exercises. After recovering from my 4th C section I must admit it has been very difficult to design a plan that works to build the 4 abdominal layers again. This was great and very informative and can’t wait to add these to my routine.
Pretty good video but there needs to be some tweaks to it. I work with postpartum women and trained with a doctor of physical therapy. Look up Sara Duvall and Postpartum core exercise solutions. 1. The core wraps you mention are important for women post surgery c-section or right out of the hospital if they have a wide diastasis. So yes, you don't want to rely on them forever but they are important when you have no core, or are so weak you can't engage your core without pain. Just wanted to put that in there. They should be used for feedback to pull in. 2nd. Hyperpressives...can lead to shallow breathing pattern, meaning people start to breath up into their necks, this causes tension in the neck and shoulders and causes pelvic floor tightness which can lead to incontinence issues. They need to still breath into their pelvis and core but with some engagement in the abs. Pelvic floor should expand on inhale, contract on exhale to avoid other issues.
I saw one video that says to engage the "corset" and then kegel... Is that a good idea? Also, is the movement held for a length of time, then relaxed? Thanks!
Jaime Wojo you should look up the belle method on Instagram. You want to lift your pelvic floor first and then activate your core muscles. Lifting and wrapping will prevent things like prolapse. Deep diaphragmatic breathing is also hugely beneficial.
Omg I have an 18 year old son and wondered why I could never get my flat stomach back I've tried everything apart from this that I've never heard of I will give it a go 🤞.
Sara King Same here. My son is 17 and I never knew why my stomach domed like that. No one could tell me. I did ALL the wrong work outs..mostly sit-ups and planks... I will start over and see if any improvement can be made. Good Luck!!
My mom alway said such in you stomach....but I only weight 98 lb. and was 23 yrs. Now I’m 160 lb and 56 yrs.and I have 3 adult kids. Im inspired. Thanks for the step by step instructions. 💐
Oh my goodness! Im so happy this exists. I had an emergency C-section with my son, and I'm a very petite woman so when I got pregnant I stretched sooo much! And now that I'm watching this video, I'm ready to perfect my form. I work out on my abs lots and been very upset that they only show when I flex. But now I know what I'm doing wrong and how to fix it. Thank you thank you!!
Loved it, and he was so respectful of their bodies. Two kids later and I realised I have it because my innie is now a full blown outie. These exercises do help, great job guys.
This is amazing! I've been practicing the beginner movements since having kids simply because I believed it would improve my form while exercising, help my posture and reduce back pain. No matter what my fitness level I always believed in good form and posture. Thanks for re enforcing this for me. Now I can try the advanced stages. Wonderful advice.
Thank you for this great video! I didn’t realize this is a problem but my Pilates instructor kept asking me not to pop the tummy. I didn’t know why until I watched this video. So I shall be more mindful in the future. Thank you!
Most comprehensive explanation of something I always suspected I had but know now for sure and am going to start right away to correct. Sitting at my desk sucking my belly button in currently.
I repaired my 4 finger gap I had from my 1st pregnancy. I got pregnant again and am now trying to recover again. Hang in there, it's definitely doable but requires hard work and much determination. I miss having abs.
OMG this is the best video ever, thanks for everything, you've give correct information and helpful, after many years of searching I've never found this
I’m sitting here crying because in America, this is not taught. I am a mom of 5. I’m 42, am I have started back working out. I downloaded your app and was prepared to pay but it gives you time. I will definitely pay for premium. Thank you 🙏🏾 and I know this video is not new but I am grateful and will share with the ladies in the group I am in once I continue. Blessings 🥰
Thank you! I am having a real epiphany! I thought I was just getting fat around the middle but I now realize that my training harder had actually lead to this condition. I should have stuck with Pilates, lol.
This is the only video I’ve ever come across that even TOUCHES on this subject, thank you!! Also I’ve never had kids, and I don’t drink alcohol so what’s my problem?? Lol
This happens to me when I do the plank! I have a hard time engaging my core during a plank because it’s weak.. I do have the awareness, I engage my core while I go on about my daily life but I guess now I have to do the first ground exercise you talked about! Thank you!
While watching this video, I was simply walking on the treadmill. I practised step 1 while walking and released it after a minute of tension and it clicked, my back pains came from this! I’ve had this my entire life. THANK YOU
I’ve been doing research to try to fix my posture for so long. This is the first time I’ve come across this information and it is what I’m in need of. Thankyou for posting this.
I hope there’s still time for me to fix my diastasis recti. I haven’t done anything about it, except wearing baggy clothing to hide it so people won’t ask if I’m pregnant. I got it after I had my 2nd child, he’s 5 years old now. Also thank you for the tip about avoiding corsets! I’m excited about your app!
I have a 3 year old and have being trying to lose the belly and was wondering why every time I exercise my belly seems bigge, felt something was wrong . Thanks for the insight.
I have diastasis recti and have tried several paid exercise programs, and they have all helped some, especially initially getting back into exercise and closing some of the gap, but all of them suggest never doing situps, crunches, or planks ever again! This is fine and recommended if you never do them right, but I am glad that someone (Buff Body) is finally addressing that you can do them again if you just learn how to do them right! thank you!
I tried for 12 years to fix diastasis recti naturally. Nothing I tried worked. I got abdominoplasty three months ago. It was the BEST THING I’ve EVER done for myself! No more low back pain, no more bloating, I can digest food again, no more “When is your baby due?” The exercise programs are great but having the muscle repair plus the exercises is even better!
Amazing video!! Mom of 2, you’re the only person who talks about having the awareness and mind to muscle connections throughout the day! I have been doing this even before working out and notice the major difference it makes. Great info! Thank you.
I had NO IDEA why my stomach looked like a triangle when I like go to sit up or exercise! My last son was born 10years ago! I just started working out about 3weeks ago & kept thinking why does my stomach do that?! I'm So So glad I clicked on this- looks like I'll be fixing/working on this before anything else! Thank you so much for explaining what this is & how to fix it!!!!!!!! You have no idea how happy this made me to finally know!
This is a great video!! I have an almost 3 year old and I have DR and I still struggle with exercises and controlling my abs. This video was very helpful for me! I went to vaginal physical therapy which was very helpful for all postpartum moms, but I definitely need this kind of coaching in the gym! Thank you!
Thank you. I needed this after having my 5th baby! Trying to get my abs back... sure is a journey. I've been doing crunches and my stomach is very sore. So I've stopped. Watching this video makes sense. I need to build the foundation the 3 layers before attempting hard core exercises.
I have had this condition for 35 years . I researched it 5 years ago to find out what it is . But I'm in my late 70s now and don't have the energy anymore to fix it. I have recently joined a gym with a swimming pool.. So getting slimmer. Lost 4 inches off my waist. This is the first time I've seen anyone talking about it. 💪💪🏃🏃
I'm a man recently diagnosed with diastasis recti after originally thinking I had a hernia. I have avoided doing crunches or lifting heavy weights now for several years because of it, as I would have thought that could make it much worse. However, these exercises where you increase your self-awareness of that area (in training yourself to avoid the doming/protusion) seems like an encouraging and safe solution that I think will hopefully work. So I'll give it a try. Thanks. 👍
Yessss yesass yessss omg I was thinking that after my two pregnancies my tummy became like this when I do crunches...i was wondering the other day why...thank you universe for bringing this video into my experience and thank you sharing your knowledge and answering my questions! 🙏😄
Guys and girls, this guy really knows what he is saying, i had a big back injury and ive been working with a chiropractic and he has told me the same thing this guy in the video is saying. Ive been better thanks God and my chiropractor. Core and back muscle is the key for who ever is dealing with back pain.
I thought DR was just ab separation and that if it was less than 2 fingers you were "healed"/fine. I have the dome issue in the video and didn't know why. Great video.
I never knew about Diastasis Recti. My OB doctor and the nurses never talked about it. I came upon these videos on my own. I am 8 days postpartum just found this video today. I have a belly pooch above my belly button and another pooch below it.
Hey....Thanks soo much....and big thanks to your models for putting themselves out there to help the rest of us actually see what diastasis recti looks like....I'm excited to start work on my abs👍
Fantastic Video, exactly what I was looking for. I have this Diastasis Recti in a mild form and I can say, after working 4 weeks with this exercises I can see already a good improvement. My connective tissue is weak by my genetics, so I have to take care of that! I am doing sports since I am 10 years old and I am 60. I will add these kind of exercises into my daily training. Thanks a ton.
Useful info for fat men also. I didn't notice it until after I was recovering from umbilical hernia repair. Always thought it was just a matter of doing a few crunches.
![ตีสิบเดย์ [FULL] | เปิดใจ "อาจารย์ เบียร์ ฅนตื่นธรรม" นักสนทนาธรรมสายดุดัน!](http://i.ytimg.com/vi/vqaBI_mnoDk/mqdefault.jpg)
Thanks for the great feedback everyone!
After getting a lot of comments and requests, we now have our app available: Diastasis Recti Fix!
www.buffbody.fit
@Buff Body Can i do these exercises? I'd C-section 3 months ago
@@sultanayeasminrazbi1196 You can perform these exercises as soon as your doctor gives you the green light.
Hey. I just have a question, is stomach vacuum same as engaging core/squeezing abs? I have this doubt since a long time. *Please do reply*. And this was helpful thank you 😊
@@kamnachakrabarty5438 Stomach vacuum is not the same as a full engagement, but it is a good start in a process to full recruitment of all 4 core abdominal layers. In our latest videos on that topic we also adapted the terminology as it might have been confusing for people in the video.
Buff Body one of the best videos I’ve seen on this, and how to fix it. Glad I found your channel 😊
Has anyone said how amazing this woman looks for having a three month old?!?!?
Megan Thanks for your kind comment! You have made my day 😘
Smoking hot,having just had a baby or not
@@cristinavguillen random dude thinking your super hot thanks for being in the vid made my day.
I said the same thing! Wow she looks amazing. I dealt with this issue, My daughter was 8lbs, 12 oz... with commitment,hard work and dedication... It can be done!
Oh agreed--both ladies are beautiful.
I don’t think enough people know about this. And they don’t realize that all the crunches in the world is not going to fix it and can actually make it worse 🤦🏻♀️ finally someone addresses it! Thank you 🙏
candykizz3z68 in my experience it most def made it worse. I used to have this as a kid and we were forced to do crunches in school 😒
Jas Mia I’ve never heard of a kid having it 😢 did you ever fix it ?
I have seen this on males and females of all ages, mothers or not, anyone can be subject to this.
So true. I'm one of those. I've been planking and crunching like forever yet the belly keeps protruding even with "clean" diet💔😢. Just found out the possibility that i have diatisis recti 3 days ago, hence I've been following on videos here to learn how to overcome this finally
Folashade SEKONI-APAOKAGI Definitely work on fixing it. It will make all the difference.
This should be taught to every woman after giving birth. Thank you so much. So after so many years, I will definitely start to address this. 🙏🏼🙏🏼🙏🏼
True....don't know why the doctors or nurses never address this issue.....would save so many women from lower back pain and lack of self confidence
In France every doctor/gynecologist/coach is aware of this and talk about this to women before and after pregnancy. It's become basic knowledge even for a fitness coach ;)
Dr never told me I had Diastasis Recti. That and the Anterior Pelvic Tilt lead to a bulging L4/5 disc and not being able to pick up my son. I'm still pissed at the doctor.
I agree! Both of my pregnancies were all belly. I only looked pregnant from the sides or front LOL plus I had an emergency c-section with one. So that totally threw my body off kilter. Otherwise I'd always been very fit and athletic. I still kept up the exercises through the years but 20+ yrs take a toll if you don't know why your belly is so misshapen all of a sudden! I'm gonna try this advice.
evelyn foerster th-cam.com/video/belJA2Im_hM/w-d-xo.html
Omg I've had this all my life! Never had children and I'm 22. Wow, will try to fix this, thanks
Me too I never knew what it was until now I just thought I was fat .
Ange th-cam.com/video/belJA2Im_hM/w-d-xo.html
same
Same! I always knew something was weird when I was doing planks and push-ups but I never could figure out how to fix it.
OMG same!!!! I'm 21 and it's the most frustrating thing 0__0
I've ignored my diastasis recti for almost 3 years now. I couldn't find sensible info...until now. Thank you.
Natalia Blair I never even heard of it until almost 3yrs AFTER I had my kid... been working on mine for almost 4yrs now on and off
Ignored mine for 10 years smh 🤦🏾♀️
Really Though I’ve been very inconsistent with working on it! I will say that I too, felt my belly getting stronger at one point because I was doing DR exercises 2x/day which speeds up the process. Then stopped going to the gym and relocated states. I’ve read/watched that the gap never fully goes away, but working on it with **DR ONLY** exercises WILL help significantly (for those of us that can’t afford lipo or TT) until we are strong enough to go back to sit ups, crunches, leg lifts.
If your stuck at home, try doing them 2x or 3x a day (I just started back up almost 2 Thursdays ago out of boredom) that’s what these influencers have been preaching to get faster results #quarentineBodiesSpring2020 #youGotthis 💪🏾💕
Really Though also with some of the exercises, you can wrap your belly in a towel to help with DR. Fold it the long way til it’s narrow, then put the towel under your back, then cross the ends in front of you and pull it tight while doing single leg lifts and heel slides (you have to hold it in place while doing the exercises). Good alternative to a waist trainer 👍🏾
Natalia Blair th-cam.com/video/belJA2Im_hM/w-d-xo.html
I am a Physiotherapist & Specialist Pilates Instructor and I have to say this is amazing!!!! I would love to collaborate with you at some point. My subscribers would love this video
Absolutely! Let's talk!
Yes lilly is good you need to collab shes really good at her workouts
Would be a great cooperation. I love this video and I love your workouts Lilly !
Lilly you definitelly should since it looks like you have overworked diastasis yourself 🙏
I love Lilly please do a collaboration with her!
I have this and I’ve never been pregnant...
That can be the case. Some people are even born with a diastasis recti.
willow levine I had this as a young child. It’s not always connected to pregnancy
same here!!
Can you allso have this as a man?
@@BuffBody can you still fix it if your born with it?
Time-Stamps
0:15 - What Diastasis Recti is and looks like in Ab Contraction
1:38 - Linea Alba Separation
2:24 - Why You Need to Address and Correct Diastasis Recti
3:19 - Backpain caused by Weak Core (Transverse Ab Control/Strength corrects this)
4:15 - Posture & Breathing Awareness (to start correcting Weak Core)
5:11 - Basic Exercise to Isolate and correctly use abdominal muscles (Supine Position)
6:32 - Adding a Band Overhead - Advanced Exercise to Isolate and correctly use abdominal muscles (Supine Position)
7:36 - Adding a 7 kilo Bar - Advanced Exercise to Isolate and correctly use abdominal muscles (Standing & Walking)
8:46 - Resistance Band - Anti-Rotation Stabilization (Standing)
9:40 - Toes to Bar - Dynamic Rectus Ab Contraction Movement w Tranverse Ab Control (Hanging from Bar)
10:21 - Wall Slap Using Weighted Ball - Dynamic Oblique Rotation Exercises w Tranverse Ab Control (Standing)
10:44 - Summarization and Advice
Please watch entire video to receive the full instructions on how the exercises work. These instructions improve the effectiveness of the exercise and prevent injury. The Time-Stamps are for repeated viewing, so that one can easily incorporate the exercises and stretches into their regular fitness habits. Enjoy!
Thanks for the wonderful fitness instruction!!
Christian Mark THANK YOU!!
God bless U
Or the thing you believe in
I am still not clear on how to practice posture and breathing awareness?
Thank you for listing this out. Much appreciated 🙂.
A 3 month old? She looks incredible and is crazy beautiful.
Right? It is awesome what our bodies do
Swigg's Shank Shack th-cam.com/video/belJA2Im_hM/w-d-xo.html
Swigg's Shank Shack come on her belly looks messed up. The brunette I mean. Obviously looks like she just had a baby. Doesn’t mean she’s not a beautiful person
Elle Morgan I didn’t get a single stretch mark after having my kids. I only gained 20 lbs and my stomach went flat seconds after giving birth. I had never had a flat stomach but I did after giving birth idk maybe bc my hips got wider and it stretched my stomach sideways hahaha. But now I’m overweight and have stretch marks on my sides. How does that happen?
Natalia K th-cam.com/video/pSgPMYmA3wA/w-d-xo.html
I’m a 62 year old mamma with a 13-baby belly. I discovered and began doing Hypopressives just three years ago; 13 years after my final pregnancy. The change has been amazing- from 4 fingers down to barely two fingers very quickly! Taking it all back to the “rebar” of fascia, tendons & ligaments before addressing the “foundation” of the abs is totally enabling me to progress in finding/ creating a new core, even after all these years... Lotsa little “baby steps”truly will cure the “baby belly” ! 😉
Champion!!
Thanks for the inspiration 😊
Am I reading that right? You've had 13 babies?
13 kids is too many
This reduction, do you have to constantly be tensing your abs like this video says? Or is it passive?
BEST EXPLANATION of diastisis recti I have watched.
Agreed! I have watched/read so many how-to-fix-diastasis videos/articles and they were all the same regurgitated information. This is what I've been looking for!
Ohhhhhh I thought that's just my belly fat
Namu Cho same here 😅. I’ve never had a baby before so makes sense... I was probably born with it.
Same ... did gymnastics and dance my whole life and somehow had this and no one mentioned it or told me how to fix it ... just told me to go harder .. it made me so frustrated I wanted to die .
Namu Cho th-cam.com/video/belJA2Im_hM/w-d-xo.html
Same!!! Somehow TH-cam figured out I needed to see this, I had no idea it was relevant to me as I have never been pregnant.
me too !
As a male that just found out he has a huge split after weight loss. It was nice to finally hear it from a male. I'm also glad I found out before I started the wrong exorcises! Thanks for this! Lets do this!
Stephane Guenette
How did the split occur exactly from your weight loss? I’m very curious.
Me too, and I've never been fat..... Not through over indulgence in pizza, pie, nor beers....... Speak about stereotyping....... Shitty posture, static work positions for 12 hours a day coupled with sedate evenings slouched in front of the TV
I’ve always had this and never found an answer ... wow thank god this randomly came up on my feed, I’ve been a dancer and gymnast for most of my life , and also went to the gym daily till I was 22, now (27). My stomach never being flat drove me insane .
Hey! That's amazing! More power to you😊❤️.. I have a question btw, Is this the same thing what you call "stomach vacuums"? I am still a bit confused! So please do reply
Hi
You posted this 6m ago. How is your belly now?
@@JoelleLuce I started doing 5-6 of chloe tings ab / whole body workouts a day for 3 months , it helped tremendously , if it was a 10/10 before it’s like 3/10 now . But I had to seriously concentrate on keeping my stomach sucked in properly and not continuing the workout if I was too tired to keep perfect form ..
Same...
I totally have this (I'm 20 with no kids) and never knew why, or that there was workouts to help it! THANK YOU!
Thank you for this video! Most Drs don't tell women about this condition after birth, thanks for showing us some gentle movements to work on D.R.
It's not just pregnant women who encounter this, my abs are split in this same way after abdominal surgery for a spleenectomy. Thanks for the repair exercises. Looking forward to having a flat and not triangular stomach again.
I'm pretty sure I've had this most of my adult life... I've never been severely overweight, I can't say exactly when my stomach changed, but I'm sure this explains the doming, the back arch, and the lower back pain from basic exercises. Thank you for a clear, simple explanation!
I love that he said, "Don't be lazy." #That's the real key to getting those abs back in shape
These two women look amazing!! The lady with a 3 month old baby look very fit already. Congratulations to both of them!
And thank you to the coach for all the valuable information.
Like many have already commented, this should be shared with every women during and after pregnancy.
OMG thank you so much. You pointed out a problem I didn't even know I had.
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@@alicemeacher9320 umm okay
DUDE ME TOO
I must say that every single exercise for Diastasis Recti I found was boring ( still did them to heal my separation) and this is something I was definitely looking for! Thank you so much!
I was really upset with myself, I’m 17 and I have never had kids and I didn’t know why my stomach did this. Glad I now know why, I just need to try and fix it 😬
Say "good-BYE" to your diastatis rec-TI!
@4:30 start exercise
STAGE II: @5:12 next exercise (on back, hands in air ...tuck chin, lift head a little,...legs in table top...dip each heal to ground & alternate.
@6:12 Same setup as above --- extend leg & alternate
@6:19 same setup --- simultaneously lower both heals to ground
@6:22 same -- simultaneously extend and straighten both legs out
@6:33 With bands anchored behind -- see video for rest
STAGE III: STANDING EXERCISES
@7:40
D Noe thank you so much.🙏
@@funlolaogunpola You are most welcome Funlola Shen! May you soon say "good-BYE" to your diastatis rec-TI! :-)
This is a huge revelation for me!! I’ve had 3 babies and since then (2005!), I’ve had a terrible lower back pain during/after ab workouts and extreme abdominal cramping. I had to give up long distance running too! This is amazing and I’ll be taking your program!!! 🙏🏽❤️
Thanks a lot! If you need any kind of personal support, we also have an online program with direct support and video corrections. Our members see great results with their diastasis and even manage to participate in full workout programs.
I have watched sooooo many videos on healing diastasis and this is the first one I've seen that a) actually gave me real hope of getting rid of it without surgery and b) was actually shown with strength in mind (so many other diastasis videos only focus on getting rid of the pooch, which is only part of the equation). It's so encouraging! You just earned yourself a sub. I would really love it if you would make this into a series as so many of us struggle with this and are at different levels of training. I also have twins, so if Ursula can get her diastasis under control, then so can I!
Thank you! We will definitely be doing more videos about this topic!
Yes so so much body positivity here!!
@amy could you share your results? I see your post is a year old
I usually get an awkward feeling when the trainers in these videos touch the women in areas like the tummy. But here everything was so professional and 'non-sexual' that I didn't get these feelings once.
Theresa m th-cam.com/video/belJA2Im_hM/w-d-xo.html
@@chllauk thanks!
@Outspoken-from Ibiza sorry but what do you mean by that? I am not a native speaker. Could you clarify what FFS and pc mean, please? Thank you!
You're in for a good time... 😬
Lol...what vids are u watching??
My son is 10 years and I just realized I have this... I had no idea why every time I did a crunch this line would bulk up in my belly 🤦🏻♀️🤦🏻♀️🤦🏻♀️ thanks for the info!
This is not discussed enough! It is ridiculously common for new moms to have separation. 😩
Thank you so much for this! I’ve been trying to figure out why my stomach would bulge during exercise...I have 4 kids and it’s been so hard to get rid of what I thought was ‘baby fat’ and I’ve been working out for several months.. Definitely going to try these workouts.
Just subbed. I am with a Masters in Exercise Science, certified personal trainer 18 years and 6 years exercise instructor at physical therapy. This training is spot on, he is the real deal, one to be learned from. I will be referring my clientele to you for specific activities to keep in practice with outside of our sessions. Thank you, sir, and continued success.
I'm a guy over 50. Lost 70 pounds and have some of the same abdominal doming. Thank you! I think these will be very helpful. I'm going to start at the beginning of the progression.
I have watched hundreds of fitness videos and read countless fitness books. I have never seen this addressed before. Great job!
I've had 4 kids in 8 years and my belly is so poochy I've been feeling self conscious. I'm so excited about your video because trying to workout I any way has been discouraging. I'm gonna try this! :) thank you!!!
I have 4 children and I suffer from this this is the 1st video but I have ever seen and I have been bodybuilding pretty much my whole life.
I consider my coach to be one of the best in the world for natural bodybuilding and even he has never addressed this issue
I'm blown away thank you so much
This is possibly the best video I have seen explaining this condition. I went to my Doctor at 3 months post partum after recognising something was wrong. She simply said yes you’ve got it go on TH-cam and find some videos. 😳 This talks me through so slowly and breaks down the levels so well. I’m so sad I only found you now (3 years post child birth). 😞
Anyhow I’m getting to work. Thank you so much for this video. Hopefully I can say goodbye to the majority of my doming.
I am definitely working on these exercises. After recovering from my 4th C section I must admit it has been very difficult to design a plan that works to build the 4 abdominal layers again. This was great and very informative and can’t wait to add these to my routine.
Hey Rashonda! Did you try out this? Did it work for you?
Pretty good video but there needs to be some tweaks to it. I work with postpartum women and trained with a doctor of physical therapy. Look up Sara Duvall and Postpartum core exercise solutions. 1. The core wraps you mention are important for women post surgery c-section or right out of the hospital if they have a wide diastasis. So yes, you don't want to rely on them forever but they are important when you have no core, or are so weak you can't engage your core without pain. Just wanted to put that in there. They should be used for feedback to pull in. 2nd. Hyperpressives...can lead to shallow breathing pattern, meaning people start to breath up into their necks, this causes tension in the neck and shoulders and causes pelvic floor tightness which can lead to incontinence issues. They need to still breath into their pelvis and core but with some engagement in the abs. Pelvic floor should expand on inhale, contract on exhale to avoid other issues.
Very important comment!! Thank you
How do you repair this muscle if it occurs from a fall one month after delivery and you fell s if you rip that muscle will the exercise still work
I saw one video that says to engage the "corset" and then kegel... Is that a good idea? Also, is the movement held for a length of time, then relaxed? Thanks!
Jaime Wojo you should look up the belle method on Instagram. You want to lift your pelvic floor first and then activate your core muscles. Lifting and wrapping will prevent things like prolapse. Deep diaphragmatic breathing is also hugely beneficial.
@@anniej2954 Thanks, I can feel the difference when I do what you said-- makes sense! Thank you!!
The mirror tip is a game changer!! Thank you for all of these tips!!
OK I didn't know this existed
I can’t believe that girl has twins that are 8 years old! She looks 20!!
Grow up
Omg I have an 18 year old son and wondered why I could never get my flat stomach back I've tried everything apart from this that I've never heard of I will give it a go 🤞.
Sara King Same here. My son is 17 and I never knew why my stomach domed like that. No one could tell me. I did ALL the wrong work outs..mostly sit-ups and planks... I will start over and see if any improvement can be made. Good Luck!!
My mom alway said such in you stomach....but I only weight 98 lb. and was 23 yrs. Now I’m 160 lb and 56 yrs.and I have 3 adult kids. Im inspired. Thanks for the step by step instructions. 💐
Oh my goodness! Im so happy this exists. I had an emergency C-section with my son, and I'm a very petite woman so when I got pregnant I stretched sooo much! And now that I'm watching this video, I'm ready to perfect my form. I work out on my abs lots and been very upset that they only show when I flex. But now I know what I'm doing wrong and how to fix it. Thank you thank you!!
I'm glad I found this, I'm a quintplet mum with 4 fingers apart diastasis recti , thank you for this awareness
Loved it, and he was so respectful of their bodies. Two kids later and I realised I have it because my innie is now a full blown outie. These exercises do help, great job guys.
I have this and never knew it was a fixable problem
I had a baby year and half ago and I 'm trying to look like the woman who had the baby 3 months ago.
S Forbes same here girl
My kids are 8 and 6 years old and her tummy looks better than mine.
and flat your belly at least for 2 hours a day. By tighting .your muscles. .It allowed me to be flat after my babies
Same, I had my youngest 13 YEARS AGO!
Lol same.... I looked like that before getting pregnant 😂
This is amazing! I've been practicing the beginner movements since having kids simply because I believed it would improve my form while exercising, help my posture and reduce back pain. No matter what my fitness level I always believed in good form and posture. Thanks for re enforcing this for me. Now I can try the advanced stages. Wonderful advice.
Thank you for this great video! I didn’t realize this is a problem but my Pilates instructor kept asking me not to pop the tummy. I didn’t know why until I watched this video. So I shall be more mindful in the future. Thank you!
This man just saved my life
2 years postpartum and I wish I had found you sooner!
The beat video i have listened and watched so far i try after 4yr baby delivery my stomach still the same
I’ve no idea this is an ‘issue’ thank you TH-cam for recommending this video and thank you for this video
Most comprehensive explanation of something I always suspected I had but know now for sure and am going to start right away to correct. Sitting at my desk sucking my belly button in currently.
I knew there was something odd with my stomach whilst doing pilates. Thank you for clearing this up and helping me understand.
I repaired my 4 finger gap I had from my 1st pregnancy. I got pregnant again and am now trying to recover again. Hang in there, it's definitely doable but requires hard work and much determination. I miss having abs.
Please how did you repair yours..
Did you have to constantly be tensing your stomach like this video suggests or how did you repair your gap?
OMG this is the best video ever, thanks for everything, you've give correct information and helpful, after many years of searching I've never found this
I’m sitting here crying because in America, this is not taught. I am a mom of 5. I’m 42, am I have started back working out. I downloaded your app and was prepared to pay but it gives you time. I will definitely pay for premium. Thank you 🙏🏾 and I know this video is not new but I am grateful and will share with the ladies in the group I am in once I continue. Blessings 🥰
Thank you so much!! We appreciate every feedback and shout-out we get!
Thank you! I am having a real epiphany! I thought I was just getting fat around the middle but I now realize that my training harder had actually lead to this condition. I should have stuck with Pilates, lol.
You can and should keep working out, just build up your core and make sure you have full control when performing an exercise.
I've had this for as long as I can remember and I always thought it was bloating or fat! This is so super helpful!
This is the only video I’ve ever come across that even TOUCHES on this subject, thank you!! Also I’ve never had kids, and I don’t drink alcohol so what’s my problem?? Lol
Thanks! 😂
You can still have a diastasis recti. Some people for instance are born with it.
Me too!
For me it was after a surgery
Female hormones:(
Any diet plan is also required during this exercise to fix this??? Pls tell
I have it and want to remove it
A thumbs up just for addressing the issue and the science behind it! Both these ladies look wonderful!
This happens to me when I do the plank! I have a hard time engaging my core during a plank because it’s weak.. I do have the awareness, I engage my core while I go on about my daily life but I guess now I have to do the first ground exercise you talked about!
Thank you!
While watching this video, I was simply walking on the treadmill. I practised step 1 while walking and released it after a minute of tension and it clicked, my back pains came from this! I’ve had this my entire life.
THANK YOU
Hi, I also have a TH-cam channel, rate my workouts and join
best explanation/resolution I've found in this "mommy" issue! Thank you soooo much
I’ve been doing research to try to fix my posture for so long. This is the first time I’ve come across this information and it is what I’m in need of. Thankyou for posting this.
Dieter, you're such a great trainer. Great info, great direction and such a positive attitude 👏👏👏
I hope there’s still time for me to fix my diastasis recti. I haven’t done anything about it, except wearing baggy clothing to hide it so people won’t ask if I’m pregnant. I got it after I had my 2nd child, he’s 5 years old now. Also thank you for the tip about avoiding corsets! I’m excited about your app!
By the way , both moms look great but Mom of three month old looks phenomenal
Yes, she does- I like HER figure!
It is nice to see some people support the idea of fix it with exercise instead of getting a surgery. I will try it...
I have a 3 year old and have being trying to lose the belly and was wondering why every time I exercise my belly seems bigge, felt something was wrong . Thanks for the insight.
Same here. My belly just kept still never reducing despite all efforts with clean eating and exercises. So glad for this enlightenment
I have diastasis recti and have tried several paid exercise programs, and they have all helped some, especially initially getting back into exercise and closing some of the gap, but all of them suggest never doing situps, crunches, or planks ever again! This is fine and recommended if you never do them right, but I am glad that someone (Buff Body) is finally addressing that you can do them again if you just learn how to do them right! thank you!
Great demonstration and explanation. It’s so important for people like you and I who are trained to get the word out and help moms heal from it.
I tried for 12 years to fix diastasis recti naturally. Nothing I tried worked. I got abdominoplasty three months ago. It was the BEST THING I’ve EVER done for myself! No more low back pain, no more bloating, I can digest food again, no more “When is your baby due?” The exercise programs are great but having the muscle repair plus the exercises is even better!
Love the explanation! This is what I need !! As heels user for more than 20 years, this awareness helps me to relocate my belly in!
Amazing video!! Mom of 2, you’re the only person who talks about having the awareness and mind to muscle connections throughout the day! I have been doing this even before working out and notice the major difference it makes. Great info! Thank you.
This is phenomenal! I’ve never heard of any of it. Shocking! I’m on it!! 👌🏼👌🏼
I had NO IDEA why my stomach looked like a triangle when I like go to sit up or exercise! My last son was born 10years ago! I just started working out about 3weeks ago & kept thinking why does my stomach do that?! I'm So So glad I clicked on this- looks like I'll be fixing/working on this before anything else! Thank you so much for explaining what this is & how to fix it!!!!!!!! You have no idea how happy this made me to finally know!
This is a great video!! I have an almost 3 year old and I have DR and I still struggle with exercises and controlling my abs. This video was very helpful for me!
I went to vaginal physical therapy which was very helpful for all postpartum moms, but I definitely need this kind of coaching in the gym! Thank you!
Please, I would like to know what vagina physical therapy is all about. Thank you
After 3 months I found the courage to Adress this. Thank so much. You have no idea how much this helps. ❤️
Excellent video! Great trainer and awesome positive attitude!
Christina has worked very hard and looks amazing for having been pregnant 3 months ago!
First helpful video on how to properly
work out the stomach after baby
Christina looks absolutely amazing!!! I can’t believe she has a 3 month old! She’s so beautiful!!
Thank you. I needed this after having my 5th baby! Trying to get my abs back... sure is a journey. I've been doing crunches and my stomach is very sore. So I've stopped. Watching this video makes sense. I need to build the foundation the 3 layers before attempting hard core exercises.
I have had this condition for 35 years .
I researched it 5 years ago to find out what it is .
But I'm in my late 70s now and don't have the energy anymore to fix it.
I have recently joined a gym with a swimming pool..
So getting slimmer.
Lost 4 inches off my waist.
This is the first time I've seen anyone talking about it.
💪💪🏃🏃
Very true. I loved the early part explanation of the breathing and tightening the core. 6 months postpartum and it’s almost all the way closed
I really appreciate how careful you are with matching the ladies levels with the workouts! Reminds me to do the same for myself ❤ great video
Thank you for explaining about the doming and the link with activation, it's really well explained!
I'm a man recently diagnosed with diastasis recti after originally thinking I had a hernia. I have avoided doing crunches or lifting heavy weights now for several years because of it, as I would have thought that could make it much worse.
However, these exercises where you increase your self-awareness of that area (in training yourself to avoid the doming/protusion) seems like an encouraging and safe solution that I think will hopefully work. So I'll give it a try. Thanks. 👍
Yessss yesass yessss omg I was thinking that after my two pregnancies my tummy became like this when I do crunches...i was wondering the other day why...thank you universe for bringing this video into my experience and thank you sharing your knowledge and answering my questions! 🙏😄
Guys and girls, this guy really knows what he is saying, i had a big back injury and ive been working with a chiropractic and he has told me the same thing this guy in the video is saying. Ive been better thanks God and my chiropractor. Core and back muscle is the key for who ever is dealing with back pain.
I thought DR was just ab separation and that if it was less than 2 fingers you were "healed"/fine. I have the dome issue in the video and didn't know why. Great video.
I never knew about Diastasis Recti. My OB doctor and the nurses never talked about it. I came upon these videos on my own. I am 8 days postpartum just found this video today. I have a belly pooch above my belly button and another pooch below it.
Hey....Thanks soo much....and big thanks to your models for putting themselves out there to help the rest of us actually see what diastasis recti looks like....I'm excited to start work on my abs👍
This is the best video I've seen on diastasis recti for moms. These exercises and progressions work! Thank you!
3 months after giving birth and she still has definition. Wow.
Fantastic Video, exactly what I was looking for. I have this Diastasis Recti in a mild form and I can say, after working 4 weeks with this exercises I can see already a good improvement. My connective tissue is weak by my genetics, so I have to take care of that! I am doing sports since I am 10 years old and I am 60. I will add these kind of exercises into my daily training. Thanks a ton.
Useful info for fat men also. I didn't notice it until after I was recovering from umbilical hernia repair. Always thought it was just a matter of doing a few crunches.