Exercises For DIASTASIS RECTI | BEST 12 Min Workout To Heal Your Ab Separation (with instructions)
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- čas přidán 18. 06. 2024
- These exercises for Diastasis Recti will help you heal your ab separation! This workout includes my favorite exercises to heal Diastasis Recti by strengthening your transverse abdominis and obliques!
If your tummy still looks pregnant months after delivery Diastasis Recti might be to blame! I recommend doing this workout 2x per week to get results!
Each exercise will last 45 seconds followed by a few seconds to transition to the next move.
You can do this workout as soon as you get clearance from your doctor. This is usually 6-8 weeks after a natural birth and 8-10 weeks after a c-section. If you start around that time, please go for the light version of the exercise.
3 Min. Diastasis Recti Self-Test:
• Do I Have Ab Separatio...
8 week postnatal fitness program to get back in shape and heal Diastasis Recti:
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Disclaimer: The information in this video is not intended to take the place of medical advice from your healthcare provider. Viewers are strongly advised to consult with their doctor or other healthcare provider before undertaking any exercise or exercise program demonstrated in this video. Any application of the recommendations provided in this video is at the viewer's discretion and sole risk. - Sport
8 week postpartum fitness program to get back in shape, heal diastasis recti and strengthen the pelvic flooor: www.fit-with-sally.com/rebuild-1
I am 6 years post partum, I’ve been doing this for the past 3 months- I just had my doctor check and no more belly separation! Keep at it! It will eventually work!
That is awesome Mariah! Great job!
Amazing!! I'm 9 years post partum T_T I'll try from today.🔥 I am so glad that I found your channel!!
May I ask how many times per week you did this?
@@darlinglittlethree5860 I had a schedule, Monday, Wednesday, Friday and Saturday:)
@@mariahhodges5759 oh that's even better, thank you!
Hi! I healed 4 fingers gap after postpartum long ago. I would like to add a tip to this video that wish will help all the moms. The exercises are great, however the head should slightly tilt forward so that you look at your belly button, this way the inner core is activated. It’s all about the inner layers!. It takes game to get the muscle awareness…so keep working on it till you feel it!. Hope this helps improving. Best regards and keep rocking!
I'm 57 & 28 years postpartum ! Please wish me luck, I'm going to need every blessing to rid myself of this fupa
I’m 4 years postpartum. I had 4 fingers gap and started this exercise 2 months ago. Now I have no more diastasic recti. I am so happy and appreciate it. This exercise is really amazing. Highly recommend ❤
how often did you do the exercise?
@@melissaatis3407 I usually did twice a day, sometimes just once.
@@VanLe-px8pzeveryday? Or 3 times a week?
Great job!!! Thanks for sharing! You made it easier to choose where to start by sharing your progress! Can you also give me hope that it will be easier than I think it will be 😅
Did you just do this video everyday for 2 months?
For those who don’t believe that it works: it does! I’m 4 months port partum and I had 3 fingers gap. Started this exercise 1 month and a half ago sometimes twice a day, sometimes I would forget, but now is almost closed, not even a finger gap. Thanks a lot ❤
How do you know how much gap do you have?
To anyone who is skeptical, I truly believe this exercise helped my diastasis. I started doing this workout (on top of my normal routine) the week it dropped 5 days a week. I looked roughly 6 months pregnant. I now currently look 3 months pregnant, which is great considering I've been looking 6 months pregnant ever since I gave birth....3 years ago lol.
I am 7 weeks postpartum. Could you clarify if you only did the 10 to 12 minutes video once? Or do you play it 3 times to make it 3 sets? Thank you!
@@patcholie5952 i make it 2 sets per one times. and i do every day
Great job!!! Thanks for sharing! You made it easier to choose where to start by sharing your progress! Can you also give me hope that it will be easier than I think it will be 😅
Today is my day 1 to do this exercise… thank you for sharing
Aww man .this is me currently. Thank u
Imma start today . Im 3 months post partum. Please keep kissing this comment so i can come back with update❤
Update!!
Updates pls
Update please
Update plz
Pls update
A dude here. Tore my abdomen years ago and been doing planks and sit ups thinking that strengthening my core would help. All that time not realizing im possibly making it worse. Gonna try this daily for a month, hope it helps. Thanks for the vid, great to go along with.
My son is 4 years old and I have a gap of 4 fingers wide. Today was my first day trying this work out. It wasn’t easy but I’m happy that I finally started. Wish me luck!
I have 2 year old and am really fit. I have a 4 finger separation and have halted all other abs workouts until this is closed.
Good luck! I am started today. My son is 12 y.o. I tried different trainings , but it helped just for a few hours when I trained. Hopefully this training will make better results
Thanks for the hope. I just started this program 9 years after having 2 children. I am in great shape other the. My pouch on my belly DR is killing me. I will keep you posted. Thank you for the hope.❤️
I am 4 months PP, C section second time mother. I didn’t do anything for my abdominal separation after my first pregnancy. This time it worsened. So I was just waiting for my gynae clearance and I started doing this 3 months postpartum. I did it daily for one month. My 4 fingers gap is completely healed. Core feels so stronger. I am doing your standing abs workout for flat belly this month. Thank you for this simplest and most effective postpartum belly workout available on the youtube ❤
This was my day 1. 13 yrs postp :) thank you all for posting your stories and helping me decide to commit to something. I was losing hope, feeling hopeful in the morning and looking pregnant by lunch. Its been hard to find something that was motivating but i think this is it, so here goes nothin'😊
So glad to read these comments. Always thought I just had some belly fat. I am 44 YEARS postpartum! Just had this video sent to me by a new friend who immediately identified my problem as diastases recti I’ve never even heard of that! Getting Educated and starting this routine for healing on January 1
I am 7 years postpartum and still have hope 😂 this is my 2nd week doing this.
All the best, you can do it, never too late. Am 3months post partum
14 years here! 😆
Great job! It is never too late! Amazing that you are working on your core!
I am 4 years..can this gap still be fixed ,
@@Kaavya0505yes!! 🥳 i’m 6 years pp after doing some research i found out it’s still possible 🙏
I followed i routine while back that had these exercises after my birth of my third kid and had a flat stomach once i changed the routine had to do crunches and planks my stomach get bigger and i kept tilling my husband and trainer about it but they said the exercise wont make it big track what you eat. Now that i watched your videos my thought confirmed that some exercises doesn't work for my body not there is wrong with the exercises but my body is so different that it used to be before having kids. Thank you so much i will stay consistent with this routine. Also i only have a one finger gap between my stomach muscles only in the middle so that is super motivating to keep the routine ❤
Omg I thought I could do planks 😭 no wonder I’m so sore! I am 10 months postpartum and trying to strengthen my core in the best way possible so I’m thankful for this video
3 months postpartum and loved this!!! Especially with the advanced moves.
Love your format. So calming yet effective!
Thank you for showing advanced options, but making the main video focused on the beginner level. I'm now doing mostly advanced moves, but when I was starting out I wanted something that focused on more beginner moves so I didn't feel like I was behind because I couldn't do what the trainer was doing and I always had to modify. My core is on fire after this! Thank you
I really appreciate your videos. I do not have Daya stasis anymore, but I use your focused workout to wake up my abs prior to other exercises I do during the day you are slow allowing for focus and very clear in your directions. Your choice of progressions in this video and others are very much aligned in how I create work out personal training plans. I also appreciate the music that you choose. I am very glad I found your work. Thank you 😊
I still have one finger gap and hoping for the best in future.
I've been trying these exercises for a very long time but not consistently may be that's why i didn't heal it up completely.
Well from last week I've been doing it consistently, so I'll update whenever i get my results
I keep on coming back to this one only because it is my favorite pelvic floor exercises and I’ve never been pregnant before! So good. Thank you!
The planks were challenging for me. I appreciate the challenge. Thank you for this video!
I had my 3rd CS 8weeks ago and I just started to do this exercise ❤
Day 4. Finally did the side planks without collapsing 10 seconds later. I'm hopeful.
Best workout for RD and c-section!!!! I love it! Its quick and effective!!!
I feel like you made this video for me! Im waiting for my baby next week. After the 6 week I will def. do your videos 😍
I'm a mom of two, and had DR with my second child. I love your videos! They are just the right length and enjoyable as well. Thank you so much, Sally!
Love this workout, I have been doing it for two months and my diastasis is healed. Thank you so 😊much
That’s so awesome! Good job!
@@FitWithSally can I do straight plank once my DR is healed? You mentioned not to do planks at the beginning of the video. Thanks
Thank you for showing the beginner and advance steps. It’s help a lot to determine the level we are at
This video is exactly what I'm looking for. Quick, to the point, not much talking. I've had muscle separation since having my son 4 years ago and it's a killer on my back. Hopefully doing this daily I will see results 🙂
Nearly 4 weeks doing this once a day for 5 day a week and 8t has at least close a finger size gap was over 2 finger gap when started and it's just under 2❤ thank u so much I am definitely going to start doing your other exercises, great videos easy to keep the motivation thank you so much!!
Thank you so much! I had a five finger gap and it was so painful to bend over and lift my son, it felt like my guts were falling out. Now the gap is slowly closing and I am no longer in pain when I bend over!
I am so glad that I found your channel! I was already hopeless about my diastasis recti and wanted to save money for the surgery. I will try all the workouts from your channel, thank you so much for all you do! Sending a lot love ❤️❤️❤️
This quick workout was perfect! Thank you!
I started yesterday and I feel the burn today. Thank you
Thank you so much sally❤ I have been following these exercises for a month now. I can clearly see a difference. My gap has reduced also helped with my hanging belly. Love from India ❤
I am 1 year postpartum and this is my second week. My hanging belly has reduced a lot. I am feeling more positive now. Thanks a lot for this video
Great job!!! Thanks for sharing! You made it easier to choose where to start by sharing your progress! Can you also give me hope that it will be easier than I think it will be 😅
2 sets per day or only 1 set is enough?
Thank you so much for this quick and easy to follow video.
Great video ..explained everything very well, thank you ❤
Thank you, I'll try and do this every day !
Day1 looking forward to see if any results in the next few months ❤. Thank you. Love all the positive comments 😊
thanks for sharing this video ❤️ it’s motivates many women I think !❤️❤️
This video is just what I needed! I’ve been doing DR exercises for about 2 months, my ab separation is slowly closing but the workouts I was doing were too easy. This video has all the exercises I needed to feel challenged and hopefully help me heal completely. Btw I’m 16 years postpartum. So it’s really never too late to start!
Did u just do this 12 minute exercise everyday ?
@@ripleightuiletufuga6253 I did it 5 days a week in addition to walking 30-60 mins a day. I’m not doing targeted DR exercises now, I’ve started doing walking workouts from Grow With Jo (she’s also on CZcams, free videos) to help burn the last bit of fat. It’s a long process but if you stay consistent the results will last longer, they’re easier to maintain since it’s not a dramatic change all at once.
What a great workout! Thank you. I think I'll do these every day to fix my dr..
I’m so glad I found your video! I’m a year postpartum and have been working out every day since the dr gave the ok. Everything else has snapped back but I couldn’t figure out why my stomach hasn’t. I found info on DR and checked yesterday and sure enough, my abs are separated. I will be adding in this workout every other day to my workout routine and hopefully, things will go back to normal! Thank you for making this video!!
Iv just came across your video it's well done and easy to follow I have started other exercises similar but I think this will be my go to! Thank you
I am almost 3 months postpartum with my second pair of twins! I have a 4 inch gap that I couldn’t get rid of from my last pregnancy. I am so excited I found this workout!
Not to be a Debbie downer, but don’t be surprised if it doesn’t work. I did so many exercises and it never stuck. You won’t be able to do all the exercises that you’ve always wanted bc the fascia has already healed incorrectly. The only way is to get a tummy tuck. But maybe your body will respond differently than mine 🤷🏼♀️
I have been doing this for a month :) it’s so nice to see how much easier they become! Never thought they would. Thank you for the fast and easy video.
Oh I’m so glad you said that. Today is my Day 1 and wow that was hard.
@@TK-zz6wk it does! I was shocked, never really worked out before. Good luck!
I am so grateful for this workout!!l my youngest is 8yo but I still struggled with core strength. Doing this several times a week for a few weeks has made me so much stronger.
I've been doing this for the last couple months and my gap is slowly closing :) Thank you so much!
Thanks for sharing. I will begin the exercises now and Im so motivated by all the positive comments 🥰 can’t wait to see results
I am 12 weeks post partum and have been doing this workout 3 times a week over the last 4 weeks. My DR went from a 2 finger gap to a 1 finger gap. So I will continue and hopefully heal it! Thank you very much for this workout! ☺️
Technically, a 1 finger gap isn’t considered diastasis recti.
In other words… congratulations! 😊 you did it
That's awesome! Good job!
Great job!!! Thanks for sharing! You made it easier to choose where to start by sharing your progress! Can you also give me hope that it will be easier than I think it will be 😅
@saraharrison6194, how much time it took for you. Even am at 12weeks postpartum not sure when it will reduce and how will I knw that how much gap is there for daistic recti
You are really the best!!! I got addicted to exersises with your videos! S-o sharp, ellegant, efective! No waste of time and good vibes. ❤
Strong Video ! Thank you 💪🏻💪🏻💪🏻
Perfect level of difficulty and 12 mins most days feels very achievable long term. Thank you so much for this video.
You're very welcome
It's such a great little workout ❤
You are doing a great work dear.... lots of love 😘
2 years 8 months post partum. Had 2 babies 6 years apart and both c sections. Literally realizing how weak my core is 😭 my gap is like 2 fingers wide. I couldn't get through it without taking a few seconds to break on some of the exercises plus my glutes were burning 🥵 I really hope this gets easier cause I want abs so badly 🙏
Day 2. I did much better and only took a few seconds off on the first side plank dip. I did much better than yesterday. Gonna continue to keep this up, I'm determined! Thank You for your encouragement ❤
Did you keep going?
Does it loose weight also?
I had a hysterectomy and this workout is helping me get my stomach back to what is used to be. You should advertise it for post abdominal surgery as well as post partum. Thank you!!!
How are you doing? Does it really help? Do you see results?
I am so happy I found this. I hope to have some results, I have 2 fingers separation. I wish doctors would tell us to do this or go physical therapy.
I never knew this was a thing but since having my son 26 years ago I have always noticed doming in my stomach and I thought there was something wrong with me. Recently I've been on a low calorie diet and started researching exercise techniques. I discovered why my stomach domes. Thank you for your video, I did the exercises today for the first time. I will keep doing them and see how it goes. 🙏
Same here, I've had that dome when exercising for 20 years - no one ever told me it could be healed
First day doing these, I hope this solves my problem 😊
Liebe Sally! Danke für dieses wunderbare Video. Ich lief, ohne es zu wissen, fast 5 Jahre mit Rectusdiastase herum, was sogar zu einem Bandscheibenvorfall führte… als mir endlich ein Arzt diese Diagnose gab, bin ich auf dein Video gestoßen und habe es ein paar Monate mehrmals die Woche gemacht und die Rectusdiastase war geheilt. Auch nicht schwanger und mit älteren Kindern liebe ich die Videos auf deinem Channel. Kurz und knackig, immer wieder neue Kombis und tolle Übungen. Danke!!! Liebe Grüße aus Deutschland 😉
Wie toll, danke dass du deine Erfahrung mit uns teilst. Wirklich grossartig, dass du dran geblieben bist und so konsistent trainiert hast! Das hast alles du geleistet. Ich freue mich, dass dir meine Workouts so gefallen und ich hoffe du bleibst noch ganz ganz lang dabei :).
great exercise thank you!
This video truly helped me close my DR! Took me 4 months but that’s only because I’m lazy (-:
LOVE THIS!
Thank you for posting
At 3 months post partum, i could not use my core. Getting off the bed, or getting off the floor was impossible. I did this about 6 times and after the first couple times i started feeling a difference. Slowly but surely, i think this is going to work
What I did to slowly transition to advance side plank, I move both feet together in last 10 seconds just to make it more intense at the end hahaha I must say, that’s a proof I’m getting there 😂 Thank you for this!
Thank you
For this video!!!!
Just found this exercise and it's awesome! thank so much ❤
17 yrs postpartum going to give this a try
First day trying this . I have a 3 finger separation about 6w pp. (I like it more than the other video I tried so I’ll be coming back to it hopefully a lot!)
This video is great! I really appreciate that your video coaches me through the exercises in real time. Other videos just tell you what the exercise is and then you have to hit pause and do it by yourself, which makes it so hard for me to focus on doing the exercise long enough and keeping good form. I really appreciate you!!! Thank you for the great content!
Glad it was helpful! Thank you!
Okay, day 1 of this excerise. I have Fibromyalgia and this didn't put me in a flare or anything. I'm going to try to commit to this video every day for the next month and see if it helps. My son is 4. No one told me how to recover properly from my csection. Hopefully this will help, my new surgeon suggested finding something like this on CZcams. So I'm giving this one a shot because of the reviews. I'll will try to post once a week of progress.
I'm following this for a week..
I can see some changes in my belly.. thank u so much...
It really works
Hello, well done for losing the baby weight. Can you share what workouts you did?
@@hassinakara80 I did what she showed in the video.. I don't know the names but I used play this video and do these workouts along and I used postpartum belt in the remaining time... that's all I did..
Well, I just started this exercise today and I hope it works for me
I did this training + another one daily for about a month now. That would be around 30 minutes of exercise per day. I started with a 4 finger gap and now my midwife told me it is only about two fingers now and it's still closing. I am so happy. 🎉🎉 I'll keep going and hopefully my belly will start disappearing as well. 😅
Do you mind linking the other workout you're doing with this one? Would love to know so I can check it out.
Great job!!! Thanks for sharing! You made it easier to choose where to start by sharing your progress! Can you also give me hope that it will be easier than I think it will be 😅
@@MetBySunlightit's this one czcams.com/video/wSB_sE9DYWk/video.html
Both of the two girls have great videos for prenatal and postnatal training. I love the combination of both 😁
Hi Sally...I am from Bharat and I started doing your excercise and after 6 months I have healed my DR....3 fingers gap was there...I am mother of two kids both from c-sec.....love you ..God bless you always....
that is so awesome, I am so happy for you!
I'm 3 months postpartum and while my abs don't feel weak nor do I have issues with my pelvic floor, I do have some diastasis recti. I'm hoping these exercises fix that and I can go back to having a normal belly.
Wonderful!!!
I'm going to start this tomorrow
5 months PP. Having 2 finger gap with big belly pouch.
DAY 1 :✅ It was tough for me bcz i hadn't exercised for years.
Day 2 :✅ It was easy as compared to yesterday.
Loving this workout thank you so much
It's amazing to me how she does this with a smile 🤣😂🤣. I look like I'm struggling over here.
I’m so glad to find this video! I have DR from improper exercise instead of pregnancy. Can I do this more than 2x a week? And part of my problem is breathing - when should we exhale and I inhale? Thank you!!!
I can lift my middle child up now without feeling like I’m falling apart in the mid section!
Wow. I’m 16 years with DR. Nearly going to raise money for surgery until I’ve found you.
Meee too!❤
Same! 6 years here! 😅
14 years here 😢
Thank you dear❤
8 weeks postpartum from my 3rd CS, and I look 6 months pregnant 😅
Hoping this helps to strengthen my core and close up my abdominal gap. Day 1 let’s go 🙏🏽🙏🏽
hey any update?
I'm 6 weeks post. Have a 2 finger gap in the upper abdominal area where my ribs are so I'm starting these exercises. Gonna do them for 3 weeks then I'll start regular abb workouts.
I have diastasis recti and love this video. Can you please recommend which of your other videos would be good for me to do? I also have extra weight, love handles and a muffin top. I need to start easy but i definitely want to do something.
Thank you!
I had this since I gave birth to my second son, I have given birth again 2 weeks ago. I will try this for few weeks to see if it helps
Thank you ❤
Ohhhh thank you❤️
You're so welcome!
Hello
I've had two babies back to back. I'm now 14 months postpartem. I have a 4 finger gap. I'm looking towards your workout today. I can't wait to see my results. I will keep you updated.
I also had a 4 finger gap! Mine is almost healed 20 months after!
4 finger gap. Just started.
@@adriennewilliams4740 how
Hey me too just started today
@@SadafKhan-eg9kx doing these exercises! I'm 21 months post partum and my belly looks good!
Okay I'm going to start this. Tired of looking pregnant still, and of the back pain if I can avoid it. If you want to reply, to remind me and help a girl out, feel free! 🤣
I love these excersizes, the last 2 r hard on my back though 😅