BEST Diastasis Recti Exercise To Strengthen Core - Postpartum Fitness Specialist

CHECK FOR DIASTASIS RECTI / ABDOMINAL SEPARATION + Strengthen Core with this #1 Postpartum Exercise
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Whether you're a new mom or further along in your postpartum healing journey, this abdominal muscle exercise will aid in your recovery and help you regain a toned midsection while addressing your pelvic floor, how to engage your core properly, diaphragmatic breathing (core breathing), postpartum healing, and core recovery.
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DISCLAIMER
All content and information in this video is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and I do not warrant that the information presented herein is free of any errors or omissions. I am not providing medical, health care, nutrition therapy or coaching services to diagnose, treat, prevent or cure any kind of physical ailment, mental or medical condition.
Although I strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health related decisions. For your health related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
By performing any fitness exercises without supervision, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Consult with your doctor before starting any exercise routine.
Built To Birth, Inc and Bridget Teyler will not be responsible or liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content. You are responsible for your own safety.
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I am a Lamaze certified Childbirth Educator, a DONA certified Birth Doula, Prenatal & Postnatal Fitness Specialist, and Certified Breastfeeding Counselor in the San Francisco Bay Area! For more information and resources, come find me at builttobirth.com
#BuiltToBirth

[@htownholdindown856]

Just here at 2am trying to look up topics on DR to support my wife. Reading the comments, God Bless the Mommas! Yall give literally yalls body for our babies. Stay strong mommas!!!

[@agnestabi1087]

So sweet a husband,she is lucky to have u

[@aleyavery2543]

This 🥹🥹

[@Lifeisbutanillusion]

For those of you asking whether or not you can still heal your DR years later, yes you can, there is no time limit really, you just need to keep doing the right exercises consistently. This from Cleveland clinic if you Google "It's never too late to repair your diastasis recti. With the proper exercises, you can fix your ab separation years after you've delivered your last baby". Good luck girls! Stay positive!

[@isharakumarihami7428]

Its almost 2years later....can i? ❤

[@Lifeisbutanillusion]

@@isharakumarihami7428 yes! 🙂

[@putrik6498]

Your videos helped me a lot in preparing my labor 2 years ago.

[@lindseylong1946]

Congratulations on the pregnancy!! ❤

[@emi7254]

1 week post partum with my second baby and I definitely have Dr. So grateful for you always Bridget ❤

[@kierratoole2953]

Just learned you are expecting again, CONGRATULATIONS. I’m 2 months pp and I appreciate you making this video :)

[@MrAllysonn]

I'm doing a bridget's marathon videos! I'm single and dreaming of bearing children to a husband. So in learning. ❤

[@francescaday6179]

Much needed! Just had my 5th baby & I've had DR since my first!

[@jailene8086]

Congratulations on your pregnancy Bridget!❤

[@mamielue_]

Always love your content!!❤

[@katiemurphy3601]

You look so cute with your little bump! ❤️ Baby # 4 was born 3/28 and I still have 3 finger width diastasis. 🥺 I've been doing similar exercises and not doming , but this was the best explanation of deep core breathing that I've seen.

[@Ahomemakerspurpose]

Thank you Bridget !! I’m a mama of 8.. and you help me so much with my last 3 pregnancies.. that’s when I found your channel. I have DR. Never knew that until I had a midwife and had a home birth. I’ve never been told that during my 6 week appointment when I use to go to an OB. So this is helpful . ❤❤❤ Congratulations!!!!!!! On your New Bundle .

[@SaraSa-gm2ig]

Congratulations on your pregnancy!😊

[@victoriagrant6763]

Thank you so much for this video!

[@NikkiSavage05]

Just recently gave birth to my first. I watched you my entire pregnancy. I was induced at 37 weeks due to gestational hypertension, & I listened to your affirmation videos & it really helped me get through contractions & really relaxed me. I talked about you & your channel so much & recommended people watch you. Even my mom watched your videos so she could help me through with my birth.

[@MrsPierreIsabella]

I have a total of three children. My oldest is six years old after I had my first daughter I was at a work thing or gap five months at the having her. Just had my third and final baby eight months ago and my DR is considered a clinical DR. It’s over 4 1/2 fingers from top to bottom I have an umbilical hernia that is causing severe pain and lower back pain. I don’t even have the strength to be able to do these exercises you are doing because I’m in so much pain. Since this is my third and final baby, I have decided to get a tummy tuck, but I am a true witness that these exercises do work because I did them after my first daughter six years ago but after my third baby, my body feels completely helpless and difference. Congrats on the baby. ❤

[@jessicacruz2974]

I just gave birth to my daughter July 2nd! So I need this! Lol excited to do this, thank you!

[@MrsMuffin11]

Congratulations on your pregnancy! Im five months next week! So awesome!

[@TheNiqabiDiaries]

Just what I need right now. Thank you 😊

[@ChenInCanada]

This is so help!

[@Reallifelex]

Another helpful video, thank you Bridget!

[@jennifercisneros1232]

Omg ty u Finnaly uploaded Can we plz get more videos on what happens PP to our body and what foods to eat after how to take care of your self as a momi mentally physically emotionally plz

[@MC30710]

Congrats❤ Mama

[@azariahelizabethamadoruman5771]

I jusy gave birth to my daughter Alyanna on July 12th! 5 days ago ❤ and this is really helpful 😊

[@RL.RachelLaurin]

I was praying to find this channel again! Thank You Jesus!!

[@destinimalonson9568]

Could you make some prenatal warm out and cool down videos to go with your workouts? ☺️ I'm having a hard time finding some.

[@jessicaraphaela9006]

Awesome video, Bridget! Thank you. And ofcourse congratulations on your pregnancy❤

[@QBee79]

Sigh..my daughter is turning 2 and I still haven’t done anything to fix it 😂 I look 5 months pregnant. It’s very discouraging going from fit to having DR. Congratulations on baby ❤

[@AG-hx6qn]

My daughter's about to be 5 and this is me, too. X( lol

[@intentionallywoman2945]

Same..my son is 1 and I look 7 months pregnant 🥲 I need a personal trainer just for this because I’m so demotivated.

[@dahliarose8466]

Same...I'm going to get surgery

[@Everythingeverywhere03]

🙋🏻‍♀️ same here…

[@lollsazz]

My MIL didn't even find out DR existed before she was 53 or so, when her last child was 16. Was avle to fix it still. However, she still has a large stomach because the otgans sank down to fill up the extra space in the mean time. Still, she's happy she doesn't have to deal with the bulging at the linea alba when e.g. getting up, and she can now do ab exercises mor efficiently

[@SaraSa-gm2ig]

I’m 5 months postpartum … you read my mind 😊 thank you for this video

[@afrolofi]

Same

[@LL-ij3oo]

Me too!

[@MelindaBokel]

Same!!

[@marieroxylox1456]

Me 4!

[@triste248]

Hello, thank you for sharing I very much appreciate you and the information. I do have a question, how many times do you do this in a day and for how long? Thank you.

[@natalielloyd9200]

Thank you Bridget! I trusted you to get me through labour and you totally did (1hr20min Vs over 30 hours with my first) so I guess I'll trust you with my abs too now 😉

[@KimberlyStrike]

My thought exactly 😂

[@BlondieDaBella]

Omg! 6 months?!?! I looked like you at 6 minutes pregnant! I wish I was that lucky. Wow, I probably have a whole hand you can fit between my stomach muscles now.

[@nisrenmusa]

Hello, did my DR and hernia mesh 2 months ago. can you help with the type of exercises I should do now?

[@laronajones1]

This was so much needed,after having my second child I got DR now I change my diet and started exercising my hernia came back, what should I do, I’m scared to do any type of excercise

[@Destinyy.s]

I am 13 and I have it as well as a lot of my other friends

[@PerlaNightangel]

Where can I find the link for the in depth of pelvic floor healing and strengthen program?

[@camillemason7989]

A question I’ve always wanted to ask; if I can keep my core properly engaged during exercises like planks and push-ups, is it ok to do them with mild DR? I’ve been afraid to because usually it’s discouraged. However, I’m pretty well aware of when my engagement is off

[@mirandab0807]

Will this be helpful and fixable after 3 years..? I had DR after giving birth to my daughter 3 years ago and I did some pt for it and did a few exercises that really helped but I stopped and over time it's like my muscles seperated again and never got fully to wear they should of I look pregnant at 3 years post partum ans have like a 3 finger gap and I know what it felt like when I had it . I've been so busy with life that I sort of just didn't bother with keeping up with the exercises but I'm really wanting to fix it and work on it now and am hoping it's not too late to fix.

[@raelenerodriguez3697]

How soon after giving birth can you do these?

[@mulianingrum394]

Hello thaks for making this video. If our DR pretty closed its mean our belly become flat again ?

[@jailene8086]

Just what I needed! Gave birth to my daughter July 12th 💗😊 My pelvic floor is WEAK.

[@azariahelizabethamadoruman5771]

Me too!!! My daughter was born July 12th at 8:28 pm! Congratulations! 🎉

[@ascendingaquarius8887]

I had my baby on July 6th. 😄 Congratulations mamas! 🩷🩷🩷

[@LilyMUTINY]

I also had my daughter the same day! I’m looking to get a referral to a pelvic floor specialist. I’m going to try this exercise in the meantime for DR specifically. Hope your pelvic floor heals quickly!

[@familychannel1065]

Me too i did birth to my son on july 20th i breastfeed my son i have pain in pelvic 😢

[@gardenknitter4843]

Is there a time limit you have to do this within or it won’t work? I’m 13 YEARS post-partum today.

[@sheasmith7662]

How long into pregnancy can this be done?

[@ssidhuj]

How much after pregnancy is considered normal width and depth wise??

[@victoriagrant6763]

Hi, is it okay to do the deep breathing with your knees bent? I have a bigger butt and it causes a bit of a curve in my back (my back isn't flat on the ground).

[@kimwold]

What😲at 6 months my belly was already huge and I'm tiny 120lbs, like 4 times as big, my husband is 6'2" though

[@TateBugs]

I am 3 weeks post partum and am looking for a routine to do for my pelvic floor as well as diastasis recti (I have a 1 finger tip separation above my belly button) is this sufficient for both?

[@TheRefinedBudget]

How long for how many sets

[@jasmineterrill8794]

So I s started doing this breathing exercise at night before bed. And it hurts? I’ve been noticing some soreness on my front pelvic area, and not so much my ab/stomach but lower? Is that normal? I’ve literally just been breathing. And I can feel my muscles shaking? Am I squeezing too hard? I don’t want to make it worse…

[@dianac9613]

I am currently 6 weeks pregnant , expecting my fourth baby with a 4 finger diastasis recti, can I do these core exercises to strengthen my core through out my pregnancy?

[@SAV3DnFORGIVN]

im 4 mos. post csection and i never knew i had this..i figured something was off cuz my belly was just not going down and belly felt weird

[@rickcarrasco6716]

So when I’m excelling, I want to tighten my ab muscles, correct

[@yoannatodorova1159]

When I can start with this exercise after c section

[@JussDazedOutt]

Is it okay to do these workout during pregnancy even if you didn’t workout before ?

[@foodlovers1643]

Is it really work

[@HeavenlyGoddess831]

Its been 4 years since I've given birth. Is it to late to incorporate these exercises ?

[@paulharris6074]

I did not know I had this n it has been years. Can I still fix it ?? When I say years I'm mean 20 years

[@Haleyy75]

Will this work even though I gave birth over a year ago?

[@lydiahoyle2390]

Is this safe to start at 25 weeks pregnant? I have a very big belly already. 🙈

[@valentinaci7888]

I did so many exercises, 9 months pp still my belly bulging.. what am I doing wrong. After my firat baby everything went back to normal so fast, but now after my second.. I don't know what is happening

[@KmaK95]

4th child later and my Midwife told me I had it (had a diff midwife from my previous 3 births) if she didn’t say anything I would’ve just carried on thinking i was always bloating bad 🙄😳 8 years since my first birth and thats 8 years neglect from recovering my DR, bet that I am doing something about it now that I am aware 😰🥵

[@amandarobles7782]

What if we are 2 years pp, can I still heal it?

[@Kerrislife]

I kind of wish this was uploaded two years ago 😅

[@xiopaovid1215]

Can you do this exercise a year after your pregnancy? I had a C-section and my belly still looks like im pregnant. Also congrats on your little one Bridget may you have a safe and happy pregnancy, birth, and baby.💕

[@salycaify]

I have the same question!

[@justathumb]

same! 😊 last year c-section club

[@marieroxylox1456]

Also in the C-section club!

[@dicksmashermicrocock7984]

Yes you can.

[@shaikghayyurfathima5295]

Tip to know whether the core is engaged or not

[@chainchains8711]

Does this excercise redice breast milk supply im 2 month pp.

[@vivinaponsoda3830]

Thanks for your video and congratulations on your pregnancy! What do you mean by coning or doming? What other videos do you have for diastasis recti and the pelvic floor? What does engaging or activating the core mean? And should I add more exercises for it to fix the problem or is doing only this breathing exercise enough to fix the problem? Thanks.

[@strongsyedaa7378]

6 Abs protrude out & engaging core muscles means Activating deep core muscles Transversus Abdominus muscles by placing fingers on hip bones Doming is overcomes by engaging core means exhale or Activating Transversus Abdominus muscles

[@amberskyee]

I can fit three 😮

[@heromemon5165]

My son has turned almost 15 months and i havenot done anything to fix it and i look like 4-5 months pregnant Wanted to do exercises but iam not doing any shit

[@MoldirRamsey]

Does it work after 8 years giving birth? 🤔

[@Pauiiiee293]

I’m 18months postpartum and I look 7months pregnant 😢 literally lost my confidence. Will this still work for me? Please I need help..

[@syedsamer9207]

Check the send next comment

[@mrsraven9169]

I'm 3 weeks post partum, of course I have diastasis 😅

[@jasminewebster5168]

I looked as pregnant as you when i was barely 14 weeks 😅😅

[@skorupskaite9]

How long approximately does it take to heal? ☺️

[@skorupskaite9]

With this exercise

[@rolasnetwork9153]

How many times we have to repeat this exercise? ❤

[@lolheytherejimmy]

a physical therapist recommends 30 times, and once that is not challenging anymore, then you can add the additional exercises she showed

[@mrsrehandharme6602]

Mam i m from india. i had my first baby with normal delivery. But 1.5yr back I had c-section for my second baby. I want to have a safe n successful vbac for my next baby. Can u pls let me know how much year gap is required to Concieve in case of vbac. Also Congratulations for ur future baby.. May ALMIGHTY mk it easy for u this time as well. I Saw ur natural birth at home video. It was really very inspiring. ❤

[@edwardpalmer8732]

Our first was a c section and we just had our 3rd vbac on May 22nd. So there is 26 months between first and second child 28 months between second and third deliveries and 28 months between third and fourth deliveries. My doctor is a vbac specialist and he recommends 18 months between pregnancy and delivery

[@mrsrehandharme6602]

@@edwardpalmer8732 thank u so much for ur rpl. Really happy to hear about ur 3 successful vbac. So if there is 18 months gap Or 2yrs gap than we can try for vbac. Right? If anyone having any idea of genuine good vbac specialist in Mumbai than pls do let us know.

[@badgerlife9541]

Yes, at least 2 years time between the c-section delivery and VBAC delivery is recommended.

[@mrsrehandharme6602]

@@badgerlife9541 Thank u so much. These both replies mean aloot. It's gives positive hope.

[@andrejpapp4293]

I gave birth on Friday 20th October is this advisable

[@simplenv4740]

Have you been doing these exercises? Has it worked for you? You and I had the baby within 5 days of each other.

[@elee2992]

Is this exercise backed by research?

[@marieroxylox1456]

Yes. My aunt who is a PT suggested it.

[@katelynnlydon9848]

I didn’t get DR from regency I got it from gaining weight too fast even though I have had two baby’s. The fat in my stomach sticks out so far that it looks like an alien coming out of my stomach . Imagine leaning back and a large potato is pushing through your abs, That’s what my stomach looks like. I’m a smaller girl but tall. I always been skinny but with DR this bad I look like I’m really fat but only around my stomach, I hate it :(

[@GianniSilasYT]

First

[@roks_roms6947]

Its funny how people who have never experienced the real DR give the lessons like it can actually heal most people's DR. All these simple exercises do absolutely nothing.

[@charlottemason-ol8oq]

Lovely video, but you are pronouncing Diastasis Recti incorrectly. It is pronounced : "dai - uh - stay - suhs - rek - tai" Additionally, you can really aggravate or reinjure your DR by coming down to the ground as you do in the video. The proper way is to go from sitting, letting your knees fall to one side, sliding the bottom arm out, slowly rolling onto your side, and then onto your back.

[@natalif796]

Whyisbit always pregnancy??? Like other ppl cant have this problem🙄

[@purplebutterfly360]

I just want to say that the misconception of "everybody" being a mom has it. This is not true for me and many others. Surgery also can cause this!

[@singleandfabulousme]

What? You are 6 months pregnant 😮 in this video I look more pregnant now without being pregnant 😢 4 weeks postpartum now and absolutely hate my shape love my baby though 🥲

[@dayanaarenas9638]

I don’t get it 😭🥲 how do you contract your muscles together I don’t feel anything when I do it

[@violetsforviolet]

I'm way too late to the party. I'm 3 almost 4 YEARS post partum 🫠

[@mandytatum1276]

Not too late you can still fix it years later. My son is 2 so I'm just now starting to fix mine😅

[@oraleehighers8509]

👊 "promosm"