15-min Crunchless Abs (safe for prolapse and diastasis recti)

[@haanaym]

Thank you bri... i seriously cant thank u enough for whatever u r doin to help women recover from this problem(prolapse) both physically and mentally.. i have recently discovered that i have level 2 prolapse afer my 4rth child and my GP offered me no help, left me totally unguided and asked me to wait for it to go worse n then gp for surgical procedure... i was so depressed i cant explain then i searched on youtube n found ur videos and now i have some hope that i can reverse it.. im gonna see my womens health care physiotherapist soon..i have already started eating healthy n doin cardio n keeping my bowls normal ..again thanx for all information..xx

[@vibrantpelvichealth]

That's SO AWESOME TO HEAR!!!! I'm glad you've found a physio who can give you some personalized guidance. Meanwhile, keep an eye on my channel - more core + pelvic floor friendly fitness coming!

[@shadabkhan-fm5zv]

Very helpful, good intention and with honesty, this excercise has been explained by Doctor. She really demonstrated it very well that you can hardly find out such excercises magnanimously on KZbin.

[@karenoconnell3170]

Thanks Bri, your videos really help me with my postpartum problems! They give the confidence to exercise again and listen to my body. Thanks so much.

[@hfwrose6797]

Hi there. I weight trained and was very fit until about 32 when my autoimmunity switch flipped. I suffer from Ankylosing Spondylitis in addition to Lupus/MS like features. I have diastasis recti & full pelvic floor prolapse but another surgery is not an option just yet due to an over exaggerated inflammatory responses. My doc has giving me the go to attempt to correct as much as I can through work out. I haven't done much for the past 10 years and I miss being fit and feeling strong. Also aware that I will have an immuno backlash but i'm nothing if not a fighter. heh at 47 I'm not looking for a 20 year old body but some strength and muscle control would be an improvement. I believe this is exactly what I was looking for. Thanks so much for doing this video.

[@vibrantpelvichealth]

Hi HFW Rose, I'm so glad you found my videos! Thanks for letting me know, I love hearing from you ladies. My best to you!

[@parisinthe30sx]

I'm really glad I found your channel. I recently found out that I have a prolapsed bladder ( 33 haven't had kids) so it was quite a shock to learn. I've been trying to find safe exercises to tone(alot) my stomach and hips. I've been scouring the internet for safe stomach exercises so your channel has helped greatly, thank you.

[@vibrantpelvichealth]

You're welcome. I'm so glad you're here!

[@helenaprivitera7252]

I adore all of your diastasis recti ab workouts. Some enjoyable and original moves. Please keep 'em coming! ❤️💋

[@cyprus2584]

These exercises were Awesome! For the first time in 9 months after having my son I felt my lower abs burn.

[@vibrantpelvichealth]

Wahoooo!!! That's great to hear! Thanks for working out with me, and stay tuned for my Ab Camp which is coming up for free on my channel. June 30-July 18!

[@patriciakoser5344]

I love this exercise so much. Finally a workout that is suitable for us that maybe had hernia surgery. I had an incisional hernia that was huge. Also had to have my intestinal wall recinstructed so this was perfect. I hadn't used my stomach muscles in 20 years! This is awesome! I just started using your videos and can feel a difference.

[@vibrantpelvichealth]

That's so great to hear! Keep it up, and you might be interested in Ab Camp coming up June 30-July 18. Daily videos right here on KZbin! Enjoy!

[@preaching4kids596]

Thank you so much for these exercises. My third baby is almost 2 and I still have a 2 finger gap. I didn't have this problem before. I did your diastasis exercises after I had my baby, as postpartum, and it really helped me. But a week ago, I thought it would be safe to start doing normal crunches. After 3-4 days I started having terrible back pain and realised I could almost feel my organs in the gap. I now accepted that I will always have to be extra careful even with a 2 finger gap. I do have 3 children, so it could have been worse, but I hope my abs come back to normal one day. I will only do your safe crunches from now on! Thanks again! Isabella xx

[@vibrantpelvichealth]

You're so welcome, and all my best to you! Keep posted for an "ab camp" series I'm doing this summer, starting June 30, right here on KZbin. The exercises are generally SAFE for DR, although I always encourage people to listen to their own bodies and to STOP if they reach a level that's "too much" for their stage of healing!

[@amyroper5819]

Have you had a look at holistic core restore? They're amazing!

[@alabastermuslim172]

Thank you so much!! I am feeling abdominal muscles that I wasn't able to connect with before. It took me trying this two days in a row to start to feel it and reconnect. I am shocked at how simple workouts can really cause a burn lol AND how much breathing techniques really play a huge part! Tell your son thanks, too. :D

[@pregnancypainrelief1727]

Great group of exercises, will be using them for our postpartum patients!

[@AbrarAli-si3nd]

I thought knee leg raises were unsafe in people with prolapse,??

[@jacquiewiesner1631]

Hands down the best diastasis workout I've done!

[@vibrantpelvichealth]

Jacquie Wiesner, that's so awesome to hear! You might also want to give Ab Camp a try; it's designed to be safe for mild to moderate DR due to the emphasis on proper form and proper breathing (i.e. to maintain intra-abdominal pressure). Just be sure to start from the BEGINNING and work your way up to the end! Don't skip around since the videos are progressive. Ab Camp Playlist: kzbin.info/aero/PLDputRBPsHFTgoHikhUlJzfX4hkP41fqy

[@kellypantaleoni5166]

Really feeling the work on this one. Thank you for the stretch breaks between moves! They felt fantastic!

[@BumpandBeyond]

Thank you for explaining how to engage the core muscles so well, it was super clear. Love the fact there are no crunches here!

[@vibrantpelvichealth]

Thank you, Vicky!! ❤️

[@sarahg9987]

Love this! Thank you. I've been on the hunt to restore my core and pelvic floor before baby #2!

[@vibrantpelvichealth]

Great! Preconception is the best time... Nice job!

[@ТатьянаМануковская-г6м]

It's aperfct workout! And I surely will take it in the new, 2018year! Happy New Year to everybody and certainly to a charmingly gracefula, soft but very professional presenter and the host of the Fem Fusion channel. And of course the best wishes to her lovely family! Let a coming year be happier and more fortunate for everybody who provides from this wonderful, very friendly and very helpful channel! Tatiana. Russia.

[@vibrantpelvichealth]

Happy new year to you, Tatiana! May 2018 be MARVELOUS for you and yours.

[@carolynbroughton1850]

Thanks Dr Bri! I love how you talk us through stuff in such a natural way and help us stay relaxed in between, and the reminders to keep breathing and keep head/neck relaxed! I'm finally feeling encouraged about strengthening my abs :)

[@vibrantpelvichealth]

WONDERFUL! That's so great to hear. I'm glad you've been enjoying my videos! Have you finished Ab Camp? Here's the playlist: kzbin.info/aero/PLDputRBPsHFTgoHikhUlJzfX4hkP41fqy

[@kieshagomez7002]

Thank you so much!!!! Just coming back to working out again after making many excuses.

[@vibrantpelvichealth]

Great job getting back to it! It's always a challenge at first, but then it feels so good after :)

[@yunahammond8040]

THANK YOU! I'm incorporating this into my postpartum work class for sure. Good work

[@carlapietri642]

This was an awesome ab work out! Thank you ❤

[@vibrantpelvichealth]

Glad you liked it!!

[@pgondron]

This was amazing, thank you for speaking slowly and moving slowly so I could keep up and really focus on the core muscles. :)

[@vibrantpelvichealth]

You're welcome! I'm glad you enjoyed it! If you really want to hone in on your core, try my super subtle video: kzbin.info/www/bejne/oGm8hoNvjtd0rcU

[@tomojesuperfilmy]

Love it! Plus it's the right length to actually fit the workout in my day :)

[@vibrantpelvichealth]

Yay! So glad you like it! I'm enjoying these shorter workouts too :)

[@foodfieldtofork]

Thanks for the video. Helpful. Please include in a future video stretches for paraformis syndrome if you would please. Thanks.

[@CMrazik]

I love Julian at the end of this!! 😊 Thank you, Bri!

[@vibrantpelvichealth]

So glad you enjoyed! ;)

[@Jojopie]

Thank you so much for this, all the other safe workout videos I tried felt like nothing was being targeted.

[@vibrantpelvichealth]

I'm so glad you enjoyed it!

[@liliesandbuttercups]

This was the first video I ever did if yours that got me hooked on your channel. It was fun to revisit it. It is a good one!

[@vibrantpelvichealth]

:) That just gave me the biggest smile!!! Yay!

[@rosietheriveter107]

Nope, nope, nope! Never ever raising both legs! No matter how strong you exhale.... Only one leg at a time, another is bent with foot placed on the floor firmly.

[@jamiearmstrong2173]

Reverse crunches are just as bad as regular crunches for diactis Recti

[@sanijaselimovic5773]

Nice!! And a little drawing at the end was the best 👏🏻👏🏻

[@vibrantpelvichealth]

Thanks! 😁

[@Michelle-by9fp]

This was surprisingly extremely difficult!! After having baby’s 3 a year ago I asked my midwife if I had distasis recto and she said no. But I feel like my stomach pokes out a lot and it’s hard to keep it pulled in. This burned my muscles, in a good way, and worked out my back too! I didn’t expect it to be so helpful. I’ll keep doing this several times a week thank you!

[@vibrantpelvichealth]

Awesome! Glad you liked it. If you'd like to check out my other videos to "mix things up" in the future, go to bit.ly/FemPlaylists!

[@danijelastrauss7069]

I love this! The ‘problem’ I have is no matter what I do I have a feeling i Am arching my lower back 😞 I do have diastases! Any recommendation how to practice to ‘fix’ this? Thank You 🙏

[@123caira]

If I do crunches I start spotting I'm not sure if it's too much for my body , I am gonna try these exercise hopefully my pelvic floor muscle will not feel tiered because of isolating it with the block.

[@SweetyPrincessMarghe]

I have the opposite problem: stiff, tight pelvic floor (diagnosed by a professional) and, because of that, pelvic pain. Any advice on safe core exercises? Normal abs give me extreme pelvic tightness and pain. Thanks.

[@TheMetwotwotwo]

Love this workout! Thanks for sharing. Your son is absolutely adorable, too!

[@vibrantpelvichealth]

You're welcome! Glad you liked it :)

[@macgroup6337]

First off, thank you so much! I finally feel like I can feel and work my ab muscles again. With this one, what should we do if our belly pouches up still some on the first knee raises. It doesn't peak, but it doesn't stay totally flat, so I almost feel like I'm not stable enough, but this video says safe for diastasis recti, so I wondered if I should keep on doing it?

[@vibrantpelvichealth]

Hi there! It sounds like that particular move might not be ideal for you *at this time.* Before tossing it out, try engaging your core a little bit more (the deep ab area, just above your pubic bone... Think of the "corset" of muscles that goes around your low abs and back), and try exhaling even MORE STRONGLY as you do the move. If you still experience the pooching, then you might need to build a bit more strength before continuing with that exercise. Good luck!

[@vjsvg]

Hello Dr. Bri. I suffer from P Ca Gr.IIIA & DM2. Can I do these exercises? They look simple and doable to me.🙂

[@simasoumi5551]

This is by far the best abs exercise I have found so far! I am hoping to get rid of my distasis texto, my son is almost two and nothing had helped before ... is this a daily routine? Lovely video thanks

[@vibrantpelvichealth]

You're welcome! You can do this as often as daily in addition to eating clean and moving more throughout your day for best results. However, it's ideal to mix things up a bit, so you might also want to check out my "Ab Camp!" Here's a playlist. kzbin.info/aero/PLDputRBPsHFTgoHikhUlJzfX4hkP41fqy Start from the beginning and work your way up to day 18!

[@simasoumi5551]

FemFusion Fitness will certainly check all ur videos up, I am generally active and I strictly eat very healthy :) many thanks again xx

[@nahidsultana1569]

Just did it... Feel amazing

[@emiliarose2941]

amazing work out

[@vibrantpelvichealth]

Thank you!

[@roopavasu4214]

Please do Diastasis recti excercises which can close the gap

[@zmsafi303]

So relaxing!

[@kylemarie4227]

Hello! I have hypertonic pelvic floor muscles. Any movements I should modify/things to keep in mind while doing these exercises? Did have a small spasm after finishing the routine, but I imagine with tweaks I could avoid that again. Thanks so much for your content! It's extremely helpful.

[@vibrantpelvichealth]

Hi Kyle Marie! Definitely listen to your body and stop if anything causes you discomfort or pain. Furthermore, I suggest allowing an extra 5-10 minutes (at least) after the workout to relax/release your pelvic floor. You might want to browse my Pelvic Pain/Tension playlist: kzbin.info/aero/PLDputRBPsHFQJ6PhSXjW54Oi-QoNCqsGL

[@anniammanniamm740]

ThankU I.have slightprolapseuterus and I want to reduce my abdominalfat It is36inch now. Is this exercises are and enough for me please sdvice

[@bethnelson287]

Is this routine safe for 8 weeks post laparoscopic hysterectomy?

[@renatareinartz1968]

Hi Bree thank you so much for the videos. I am 2 months postpartum and am finding your videos extremely helpful and love your warm personality :) I have a question. I have a 2.5 finger diastisis at the belly button the rest is about 1 to 0.5. My first question can I do this everyday this video or do your abs need to take rest. Second question is I've been doing a lot of cardio as I've got 20 pounds to loose. I am doing high intensity dance, I have done some hiit no planks, wall pushup, no burbees. Is this okay or am I making mattes worse? I am 39 so needless to say my metabolism is slow and require lots of cardio to loose the weight. Thank you!

[@vibrantpelvichealth]

Thanks so much for your kind comment, and congrats on your new baby! I recommend doing this video 5 times per week to really "hone in" on the deep abs, but yet provide a couple of days for rest and recovery. The cardio you're doing sounds great and the hiit as well (great job avoiding planks for now)... Just be sure that -- during exercise and throughout your activities of daily living -- you are always exhaling and drawing your bellybutton inward (and your pelvic floor upward) during exertion. So for example, when you're lifting anything, or coming up out of a squat. I hope this info helps, and please stay tuned to my channel... I'm planning a DR-friendly "ab camp" for July! 18 days of videos!

[@leslynemarc6725]

I love it.Hopefully I can keep up with the routine.

[@vibrantpelvichealth]

Awesome! I'm so glad you enjoyed the workout!

[@Collette9803]

Hi. I love this video! Great exercises. I have stress urinary incontinence and my doctor told me that I am almost at level 2. One question: Must I contract the pelvic floor muscles throughout the exercises and not just when I exhale? It seems difficult to me to do one of these exercises with at least 10 repetitions and have from the beginning till the end these muscles contracted

[@vibrantpelvichealth]

Great question. You'll want to keep your muscles gently engaged throughout the reps, but even if you can't keep the gentle contraction the entire time you'll benefit from breathing steadily, exhaling with exertion. The exhalation naturally relieves pressure on your pelvic floor muscles, and it helps to activate the core. So just focus on the exhalations and you should be set! Also, be sure to fully release/rest in between exercises, even if you have to pause the video... be sure to give yourself a chance to recover as your body needs it if you're just starting to gradually progress your core fitness program. Good luck!

[@Pattyartdolls]

Is this safe for people with umbilical hernia?

[@marvic76]

I have pelvic prolapse and diastasis recti. I always knew I had a pelvic prolapse but recently came to know that my belly is big because of diastasis recti. My daughter is now 14 years old . Can these exercises make a difference after such a long time?

[@vibrantpelvichealth]

Hi veronica noronha, yes! It's never too late to get started! Give Ab Camp a try; it's designed to be safe for mild to moderate DR due to the emphasis on proper form and proper breathing (i.e. to maintain intra-abdominal pressure). Just be sure to start from the BEGINNING and work your way up to the end! Don't skip around since the videos are progressive. Ab Camp Playlist: kzbin.info/aero/PLDputRBPsHFTgoHikhUlJzfX4hkP41fqy

[@1019jen]

loved this

[@Seda_Gyonjyan]

Hi, I have been diagnosed with pelvic floor dysfunction. I am used to exercising regularly and I usually do abs specific and core exercises, which generally include upper and lower body lifting at the same time, also different kinds of planks. Since all these exercises are not suggested, having pelvic floor dysfunction (overly tight muscles), I don't know what other exercises I can do keep my muscles toned. All theses alternative exercises, which are safe, are very easy for me and unproductive. Please advice!

[@lethercreate]

Seda Gyonjyan hip circles might help to open your muscles. If it’s overly tight-you might want to find exercises that are nicer. Believe it or not it works.

[@Goya108]

Thank you for this - I am getting so much from it as, with diastasis recti, I am concerned about which exercises to do safely. Will these actually help with the DR, or do you have a video that focuses on exercises to help with it? Thank you!

[@jordansauer4876]

Depending on how severe your DR is, I would find something more specifically designed to heal it first. These aren't particularly dangerous for DR, but they aren't designed to help the healing process. Check out Core Exercise Solutions with Sarah E. Duvall. She is a physical therapist that provides a structured program specifically focused on healing DR. Once you feel comfortable, then you can try exercises like these.

[@vibrantpelvichealth]

Hi there! This exercise routine is safe for people with DR; however, as the commenter Jordan Sauer stated below, it is not SPECIFICALLY designed to heal the condition. To heal DR, you need a more comprehensive program that covers posture and alignment, proper body mechanics, a gradual progression of strengthening exercise for the deep core muscles, correct breathing techniques, nutrition, and more. I do not have experience with Sarah Duvall's program, but I do have personal experience with MuTu system (a program I stand behind and promote). You can check it out here if you'd like to learn more: pz138.isrefer.com/go/homepage/Brianne

[@nahidsultana1569]

This was amazing

[@claudiaslabaugh8449]

Thank you for your helpful video! How can these exercises be modified for someone with a full hip replacement?

[@vibrantpelvichealth]

Hi Claudia! For total hip replacement, you'll want to avoid: crossing the legs, twisting the legs inward or outward, and also hip flexion past 90 degrees. This might be an even better video for you to start with: kzbin.info/www/bejne/Y3jSiaWdlMqIqtU --- just be careful with (and maybe even skip) the stretch where I drop my knees from side to side at the very end of the video. Always listen to your body and talk to your healthcare provider if you have specific concerns!

[@marinboreva954]

Hi, I was told that exercises with legs raised in the air are bad for prolapse and create pressure on the pelvic floor pushing prolapse further down. Isn't that true or is there a trick to it?

[@vibrantpelvichealth]

Open kinetic chain exercises can be more challenging for the pelvic floor, but **with proper breathing and technique** (lifting the pelvic floor + engaging low abs, and exhaling with exertion) they can be a great progression, even for people with mild to moderate prolapse. As I always mention, everybody is different, and so please don't do anything that feels "off" for your body and/or your personal pelvic floor needs.

[@juliawoods8224]

Hi Bri, thank you for the video. It is great to have safe exercises to do post-pregnancy. Can you please confirm the exercises that involve both legs being lifted are safe for prolapse, I get confused about what is safe and what is ok but thought lifting both legs put too much pressure on the pelvic floor.

[@vibrantpelvichealth]

Julia Woods great question! As long as you're able to engage the core from the pelvic floor on up through the abs, and *most importantly* as long as you're breathing steadily (exhaling with exertion), the exercises in this video - including the leg lifting moves - are fine for prolapse. That said, listen to your body and if it feels like it's not right for you, then stop. I hope that helps!

[@lavanyack6193]

Hi.. I am 2 months PP.. (Normal delivery) Can I do this exercise routine? Pls let me know..

[@Seda_Gyonjyan]

Hi! I have been doing various exercises for abdominal muscles during the last 7 years (now I am 27). I have combined many hard ones with a medium strength ones and now I do plank, side plank, Cycling in lying position, double crossover, folding knives etc. (total arounda 100-120 times). However, recently I was diagnosed with pelvic floor dysfunction. My therapists suggested me to reduce both the number and the strength of the exercises I do but did not explain much. Since my muscles are already used to a hard work, can you please suggest what kind of abdominal exercises I still can keep doing that are pelvic floor safe? The simple one are not effective enough anymore.. Thank you!

[@vibrantpelvichealth]

Hey there! You can still do intense abdominal exercises, but with pelvic floor dysfunction you must be sure that you are doing them with proper body awareness and body mechanics. Always exhale with exertion, and be sure that you're effectively engaging the pelvic floor and deep core. If you continue to follow my channel you should get a feel for what I mean (if you don't already)... I hope that gives you at least a BIT of a starting point!

[@juliecarter7799]

Gee, I thought all 'tabletop' type movements with both legs in the air and using abs to lift the legs were no good for people with pelvic floor weakness! Some of the 'experts' in pelvic exercise say so, so not sure what to do! These positions are supposed to put a strain on the pelvic floor and weaken it. Is this true? I would love to do these moves to firm up my abs but I'm concerned about PF weakness...

[@vibrantpelvichealth]

Great question, Julie Carter! Unfortunately, there are no "cut and dried" answers that will work for everybody. First and foremost, listen to your body and if a move doesn't feel right for you, then please don't do it. However, if you're able to engage your pelvic floor and core prior to going into the exercise, and if you exhale with exertion, many people (even with mild to moderate prolapse or diastasis recti) will be able to tolerate the exercises in this video and many of my other older videos. EVERYONE is different, with different levels of prolapse, different physical capabilities, and different levels of body awareness. It can make it hard for me to make general fitness videos that everyone will benefit from, but I do my best. I hope this answer provides you some direction in deciding the direction of your own practice!

[@pembie7859]

Do you have specific videos for woman in their second trimester for pelvic floor and abs?

[@vibrantpelvichealth]

I do! Thank you for asking! Try this one here: kzbin.info/www/bejne/nnK4Xomoi61gq6s

[@HBBCJA]

Thank you, Dr Bri, this is a wonderful safe ab routine and I love it - thank you!

[@vibrantpelvichealth]

Helen O'Brien I’m so glad you like it!

[@davidjuarez300]

Is this safe for a tight pelvic floor ? I’m trying to strengthen my abs so my pelvic floor can becomes alleviated from taking all the pressure from stabilizing the pelvis thank you!

[@vibrantpelvichealth]

Hello there! Try starting with a pelvic release exercise and learn more from this video --> kzbin.info/www/bejne/iGS1qpeYZtONi5Y Let me know if you have any more questions!

[@missvikky7338]

I don't have a yoga block Can I use a book

[@crystalnaylor3979]

Hey! @femfusion are these exercises going to give a flat tummy as well? I know they close the gap but I’m just wondering if the pouch will go away, in conjunction with a good diet

[@vibrantpelvichealth]

That's the hope! Working these deep core muscles is essentially working the pelvic floor and the "tummy flattening" abs (the muscles that strap AROUND the core, kine of like a corset or a seat belt). Just be sure to lift from the pelvic floor on up, and exhale with exertion for maximum tummy-flattening (and pelvic floor/core safety)!

[@crystalnaylor3979]

FemFusion Fitness sounds good! And yes I do the breathing technique along with it and I was actually surprised at the difference it made. I could actually feel the muscles working more when I incorporated the breathing. Thank you so much for sharing your knowledge! You have been a great help to me and thanks for responding. Also really quickly, is it okay to do these ab exercises daily? I was reading that to see results when exercising the muscles should get a break in between.

[@vibrantpelvichealth]

Great! Glad it makes sense and SO GLAD you're seeing a difference with the breathing! It makes SUCH a difference; it truly is the key. Per your question about daily exercises: you DEFINITELY need a break with workouts that are super intense and actually causing muscle hypertrophy (i.e. weight lifting, body building, etc.), but most of my videos are more "submaximal" and can be done 5-6 days/week (just once/day) as long as you're varying the routines. So while I wouldn't do this exact same video every single day, you could vary it up with others as often as 6 days/week (give yourself at least one day off!!!) Definitely listen to your body and if you're getting signals that it's soo much, then back off.

[@crystalnaylor3979]

FemFusion Fitness thanks so much for the clarity! I really appreciate you taking the time out to respond again😊

[@leighjohnson958]

Is it ok to still do hiit workouts as long as I avoid any of the exercises that are a no no for DR?

[@karencooper1772]

Hi! Recently I read a case study regarding healing diastasis recti during pregnancy. I’m in my second trimester and was wondering if is it safe to do these exercises while pregnant. Thanks!

[@vibrantpelvichealth]

These moves should be fine during your second trimester as long as you were active prior to pregnancy. :) Please keep in mind that DR is very common (and, in fact, normal) during pregnancy since your body has to accommodate for your expanding belly! While it's important to keep the core muscles toned while you're pregnant, it's also important to learn how to relax and release the entire core (including the abs and pelvic floor). You might enjoy my prenatal yoga video: kzbin.info/www/bejne/pJfLmqiCerGqibs It includes some very gentle core work as well as stretching and alignment. Sending love to you, mama! Happy New Year!

[@karencooper1772]

Thanks so much. Happy new year to you as well!

[@proudnumom10]

thanks for this video. just a question, how often can you do this exercise in a day/week?

[@vibrantpelvichealth]

Hi there! I would recommend this routine 3-5 times/week (just once per day). Enjoy!

[@proudnumom10]

Thanks for responding.

[@ТатьянаМануковская-г6м]

Wonderful!Especially when you don't have that much time but want to put all those core muscles together. Many thanks! Tatiana Manukovskaya (Ки Чанс - my litarary name)

[@vibrantpelvichealth]

So glad you liked it! I agree, I think this 15-min Crunchless Abs is a super quick and effective way to activate the deep core. ;)

[@dianemurphy5151]

Hi, I've got a stage 3 bladder prolapse and I've also got a uterus prolapse. Can I do these exercises safely to enhance my pelvic floor prior to surgery .?

[@vibrantpelvichealth]

Hi Diane! These exercises are generally safe for prolapse (no crunches, no pounding or straining), but keep in mind that you must be sure that you are doing them with proper body awareness and body mechanics. Always exhale with exertion, and be sure that you're effectively engaging the pelvic floor and deep core. If you continue to follow my KZbin channel you should get a feel for what I mean... I hope that gives you at least a BIT of a starting point! My best to you!

[@imgrateful1]

Size of block? Does it matter? It's hard to guess just looking in on video to guess the size.

[@vibrantpelvichealth]

I usually use a 4" block, but I also have smaller (3 inch) blocks... It's really quite dependent on your size and what feels best to help you maintain good alignment!

[@shikhaserene]

Hi thanks for thr vid tutorial can u let me kno if these excersise will help for ines with 2 normal and 2 C-section... aits been 13 yrs for my first child and 6 yrs for my 3rd one. ?? Will tgis bring back my core muscles in place. But then how about that saggy bulge prouding out of my pants how do I help my fat and loose skin on that core .. please suggest..thank you.

[@vibrantpelvichealth]

I recommend looking into a foundational program such as MuTu System if you need a more comprehensive diastasis recti healing program. You can check it out here if you'd like to learn more: pz138.isrefer.com/go/homepage/Brianne (This is an affiliate link which means that by making a purchase through this link, I will receive a small commission. Thanks in advance for supporting my channel in this way!)

[@tanianorris9301]

This was fantastic. Thank you. Got a sweat on too xxx

[@vibrantpelvichealth]

Awesome!

[@joyodu1603]

How many times a week can this be done

[@kimberlyu1308]

I have Diastasis Recti & have been working on bringing everything back together since I'm 4 months postpartum. Planning to get pregnant soon, but am wondering are there workouts that I can target my core for while I'm pregnant once I become pregnant, to help with keeping/having a better core even while carrying a baby?

[@vibrantpelvichealth]

Hi Kimberly! These videos are VERY OLD (lol!) but the info is still good! kzbin.info/www/bejne/j5C1loKbjpl6n7c (first trimester) and kzbin.info/www/bejne/nnK4Xomoi61gq6s (second trimester). Also, my "Circle Solution" e-course is safe throughout pregnancy and postpartum, and "Ab Camp" is great for the postpartum period ---> femfusionfitness.com/wellness-shop/ Note that the Ab Camp series is also available for free on KZbin!

[@heidibitz540]

Hi, can you please explain what you mean by "seal off the pelvic floor?" Thank you :)

[@vibrantpelvichealth]

Absolutely! This means to engage the pelvic floor muscles by gently pulling them inward and upward, like you're stopping the flow of urine (or like you're pulling a marble into your body). If you have more questions about the pelvic floor, check out this video: kzbin.info/www/bejne/mqKUXmSVapaLgq8

[@supersonica08]

Can i do the double leg lift if my belly is tenting? My back is flat on the floor but my belly is tenting still.

[@vibrantpelvichealth]

Great question, and NO... If your belly is tenting then definitely STOP, reset yourself, and try again as follows: lift your pelvic floor (like a kegel) and pull in your low abs, flatten your back toward the ground (no arching), and try again. If it still tents, then this particular move is too much for your body at this time. I recommend looking into a foundational program such as MuTu System if you need a more comprehensive diastasis recti healing program. You can check it out here if you'd like to learn more: pz138.isrefer.com/go/homepage/Brianne (This is an affiliate link which means that by making a purchase through this link, I will receive a small commission. Thanks in advance for supporting my channel in this way!)

[@ashookhan6722]

Hi.thank u for such a helpful video. i have 2nd degree uv prolapse. dr told me not to do any exercises. for 2nd opinion the other dr told me i can do any exercise like aerobic and "Ab rocket twister".where as i feel they are not apropriate.can u plz guide.I used to do Bipasha basu 30 min aerobic dance.can u plz let me know if i can continue both of these exercises 1.Ab rocket twister 2.aerobics

[@vibrantpelvichealth]

Hi Ashoo, without personally evaluating you myself, I am not in a position to make a personalized recommendation! That being said, I recommend that you avoid high impact exercises at least initially, while you're trying to manage your prolapse naturally. I also encourage you to avoid ab exercises like crunches that might create kind of a "squeezing" effect, or a downward pressure, on the pelvic organs. I'm not sure what the "ab rocket twister" entails, but if it feels like it creates downward pressure, then you might want to avoid it. That being said, I do not recommend that you avoid exercise altogether. You can do a lot with low-impact cardiovascular activity, walking, and gentle core strengthening such as most of the exercises on my channel. My upcoming Ab Camp (June 30-July 18) does not include traditional crunches and is designed to safely strengthen the pelvic floor + core. Stay tuned! And here's a video that might help clarify about prolapse and exercise: kzbin.info/www/bejne/pl7JqodoZ5qdiqs

[@jesseross1054]

I read that it is unsafe to do “twisting” exercises when you have diastasis recti... could you explain how these are safe?

[@vibrantpelvichealth]

Hey there! Great question; the lower body twists that I demonstrate in this video are usually better tolerated than crunch-like moves with a twist (i.e. where your upper body is lifting off the floor and then twisting), and they are a great way to activate the deep stabilizing muscles of the core when coupled with proper breathing technique. However, you must monitor your own condition and if the move I demonstrate doesn't feel right for you, then please stop. This video might be helpful to know "how much is too much" in your body when it comes to core workouts with DR or prolapse: kzbin.info/www/bejne/r3nIgZWsjadmq5o Sending love and light!

[@jesseross1054]

FemFusion Fitness thanks so much ;)

[@nimyaradhakrishnan2225]

What can I replace with in place of yoga block

[@vibrantpelvichealth]

You can use a short stack of very sturdy books

[@CharlanaJo]

What if you have curviture of the spine in your lower back? Mines bad & I can't make my back stay to the floor.

[@ramshakhan6642]

ye exercise kis liye h

[@feeliaamir1477]

Is this video safe for uterus prolapse and rectal?????

[@vibrantpelvichealth]

Hi Fahmidah Aamir, it should be fine if you follow my instructions for breathing and technique; just be sure to always listen to your body and STOP if anything feels painful, uncomfortable, or "off" for your body (and your level of prolapse).

[@feeliaamir1477]

@@vibrantpelvichealth thank happy u replied me i m juat confuse with exhale and inhale when i will contract my pelvic muscules in kegel i will exhale or inhale and when i will relax exahale or inhale

[@thasni27]

It has been 3 months after my 2nd delivery. 1 finger gap. I have the issue of umbilical hernia. Is there any problem for this exercise? 1 doubt core is engaging while exhale. Please reply.

[@vibrantpelvichealth]

Please talk to your doctor before doing any exercises!

[@markiz8777]

Is it safe for diastasis recti and umbilical hernia?

[@vibrantpelvichealth]

Yes, although always listen to your body and stop if anything feels uncomfortable or like it's aggravating your condition!

[@laurenskalski1095]

Can this help to heal and tone diastasis recti?

[@vibrantpelvichealth]

Hi Lauren! I'm sorry, I only just now saw this comment (I apologize for the late reply). This exercise routine is safe for people with DR --- it will safely tone the core muscles without making the separation worse; however, it is not SPECIFICALLY designed to heal the condition. To heal DR, you need a more comprehensive program that covers posture and alignment, proper body mechanics, a gradual progression of strengthening exercise for the deep core muscles, correct breathing techniques, nutrition, and more. For a comprehensive healing program, I stand behind and promote MuTu System. You can check it out here if you'd like to learn more: pz138.isrefer.com/go/homepage/Brianne

[@hannaht4683]

Is it possible for a transverse ab split to cause an outie?

[@vibrantpelvichealth]

Do you mean an "outie" bellybutton? As far as I know, an "outie" vs "innie" is predetermined at birth. Although women can develop outies when pregnant, they usually go back to normal after childbirth... However, a hernia can sometimes look like an outie! Be sure you're not actually seeing a hernia, which can occur in people with a weakened anterior abdominal wall...

[@hannaht4683]

FemFusion Fitness I developed what looks like an outie after my fourth child, and a belly pooch I never had after my other three births. It started showing well after my fourth child, like 6-8 months after he was born. I followed your videos after I gave birth and never did regular abdominal exercises. As far as I can tell my abs are strong. I have good control, no tenting, and to be honest the ab workouts in your videos are extremely easy for me. But I keep doing them to try to heal this pooch and possible hernia I’ve developed but nothing seems to be working. My pelvic floor has strengthened but the pooch and outie remain.

[@hannaht4683]

FemFusion Fitness oh, and I was told I have a sagging transverse colon. Could that possibly be the cause?

[@chandradayepaponette4605]

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