Diastasis recti exercise programs can help with healing a diastasis recti–and they can also be fun! I’ve been using the same tummy-safe fitness program for over four years now. I can’t wait to tell you about it!
When my third child was a few months old, I discovered that I had a diastasis recti.
I stumbled upon this condition by googling “postpartum fitness programs.”
It was then that I landed on the Fit2B website, and I was shocked to discover that the “hole” I had been feeling in my midsection since my second pregnancy was an actual medical condition that I needed to work toward healing.
At the time, my diastasis recti was a 4-inch gap around my navel. I had found it interesting that I could fit my entire fist inside that cavity, and now I knew why!
Believe it or not, I later discovered that about 2/3 of pregnant women develop a diastasis recti (source)–but most don’t know it!
I began using Fit2B’s online studio as my fitness program, and I’ve never looked back.
After my diastasis recti healed to a 1 finger width gap (which is considered completely healed), I continued to use the fitness program because I loved it so much.
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What is a diastasis recti, and why should you care about it?
A diastasis recti is a separation of the abdominal muscles that can occur from injury or, commonly, pregnancy.
According to the Fit2B website, some symptoms of diastasis recti include:
- ab muscles only looking worse when you do crunches, sit ups, or planks
- an outie belly button (when you used to have an innie)
- lower back pain
- urinary incontinence when you sneeze, cough, laugh, etc.
- “flimsy” mid-section after giving birth or surgery
- looking pregnant long after giving birth
Many pregnant women will experience a mild diastasis that will heal after the delivery, but, for others, the above conditions can remain a lifetime frustration unless they seek out some kind of intervention.
The following is an illustration of the various types of diastasis recti:
Two diastasis recti exercises programs that can bring healing:
Fit2B has helped me–and can help you.
I’ve now been using Fit2B for four years.
It didn’t take that long to heal my diastasis recti, but I soon learned that Fit2B is so much more than just a diastasis recti healing.
The Fit2B online fitness studio comes with a plethora of low-impact,tummy-safe workouts that are perfect for any mom.
After going through adrenal fatigue a few years ago, I realized that I needed to stick to low-impact, gentle exercises in order to heal my adrenals and maintain my adrenal health in the future. I just didn’t have the stamina to keep up with high-intensity workouts, and it turns out I didn’t need them.
The gentle workouts do enough to get my heart rate up and help me burn calories, but they aren’t so hard that I feel like I’m going to die by the end of them (or even have to take a shower afterwards).
Fit2B includes a variety of workout types, from non-spiritual yoga (the instructor, Beth Learn, is a Christian) to pilates to tabata to kickboxing to aerobics to stretching and so much more!
They are constantly adding new exercises.
I love that I can exercise anywhere with Fit2B, as long as I have my computer (or even an iPad) and wifi, but I especially enjoy using it via my ROKU TV since there is a Fit2B channel.
While some of the exercise routines are up to 45 minutes long, Fit2B offers many options that are in the 10 to 15 minute range. If I’m honest, I usually stick with the shorter ones. It allows me exercise time in the midst of my busy schedule.
I’m convinced that some exercise is always better than none!
While you can take your pick of any of the workouts at any time, I especially love the various fitness “pathways” that Fit2B has organized for its members. There are pathways to great abs, arms, legs, etc., and there is even a pregnancy pathway. I’m been using this one exclusively the past few months!
I could go on an on about why I love Fit2B so much.
After using the program for four years, I can put my personal stamp of approval on it for both healing diastasis recti and for a general exercise program that moms will love.
Step It Up a Notch with The Tummy Team
One thing I love about Fit2B is that the owners actually recommend and refer to other diastasis recti exercise programs! They don’t try to hoard clients to themselves; they are about healing and know there isn’t a one-size-fits-all approach!
If you think you might have a pretty severe diastasis, are pregnant and have dealt with a diastasis recti in the past, or are looking for more concentrated healing as opposed to a fitness program, I’m excited to tell you about another online resource that Fit2B endorses–The Tummy Team.
I’ve known about The Tummy Team for years, and while I had contemplated going through their healing program, I ultimately decided that my diastasis recti was healing enough through Fit2B that I could forgo the more intense program.
All during my current pregnancy, I’ve been thinking about The Tummy Team because I’m fearful that after baby four is born, my diastasis recti will have returned more severely than it was before.
I started out this pregnancy with my midwife exclaiming: “You have a really strong core!”
But last week she told me she thinks my diastasis recti has opened back up to a 3 or 4 finger width opening.
To be honest, I’m not that surprised.
I haven’t been very vigilant with diastasis-specifc exercises the past couple months, and I can feel everything when the baby moves–because my ab muscles are not separating us! I’m also measuring two to three weeks ahead of schedule, and my midwife said that is because of my poor muscle tone from the three previous pregnancies.
The Tummy Team has a 6-week prenatal program that will help expecting mothers with a diastasis recti work toward healing while she’s pregnant.
I’ve been communicating with The Tummy Team founder, Kelly, over the weekend, and I’m now signed up and about to start going through this program. This is just one of several programs The Tummy Team offers.
In addition, they offer one-on-one Skype consultations. I’ve decided to go for a Skype consult both before and after baby arrives.
Find out more about The Tummy’s Team’s program here, or click the “learn more” button below:
Honorable Mention: MuTu’s System
If you’re looking to explore all possible options for diastasis recti exercise programs, I would be remiss to leave out the MuTu System.
Although I haven’t tried it myself, Beth of Fit2B endorses this program as another option for women looking to heal their mummy tummies.
It might be worth exploring!
Check out MuTu here.
I hope these three diastasis recti exercise programs will give you a starting place to begin exploring healing if you suffer from diastasis recti yourself.
Still not sure if you do? You can check yourself for diastasis recti via the instructions here.
Had you ever heard of diastasis recti? Do you know of any other diastasis recti exercise programs or just exercise programs that moms love? Share in the comments!