Diastasis Recti Exercises For Men (BEST ABS EXERCISES FOR DR!)

[@IvanaChapman]

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[@carykozberg9229]

Hi Ivana. I came across your videos on how to correct Diastasis Recti for men. I'm 72, been working out for over 30 years. Had hernia surgery in 2014 and lumbar back surgery in 2019. Have been trying to correct DR for a while. Yours is the first video I've seen that discourages crunches and jackknife ab exercises. I'm going to try your exercises for DR, but my main question is: WHAT EXERCISES SHOULD BE DONE FOR THE REST OF THE ABS, INCLUDING ABS AND SERRATUS? THANKS

[@MeWrecks]

Thank you very much, I'll get back and comment regularly on my progress, from today I am trying your exercises regularly, I have early DR a cording to a surgeon I've seen today, using ct scans and blood tests the conclusion was muscle separation. It is quite painful at times.

[@IvanaChapman]

Hope the exercises go well for you! By "early DR", do you mean relatively small?

[@michaelgough4489]

Hi Ivana. Thank you so much for this advice. I first notice a 'doming' affect around my abs about 5 years ago whilst doing the 'plank'. Didn't look right. Only now since watching your videos do I realise what it is. I've asked doctors and physio therapists about this and nobody seemed to know ?? Anyway thanks again and I will continue with your advice. Michael .

[@IvanaChapman]

Glad the video was helpful. 😊

[@dexterfurman9118]

This was one of the best videos I found for DR. Thanks!!

[@IvanaChapman]

Glad you liked it 😊

[@desmondehoppie4758]

Great Information

[@IvanaChapman]

Glad you liked it. 😊

[@rossrandall22]

Thank you!!

[@davidwolf2478]

Thank you for making this video how many times a day should I be doing these exercises. And how long before the separation is healed?

[@Metalovichinkov]

Hello Ivana ! My doctor said i have a tiny hernia right above the belly button and i also have a Diastasis Recti for years. He said surgery is not an option at the moment and that i should work out more. Will those exercises help or should i do something else? Bonus question : if i do that diligently everyday, how long will it take to see improvement? Any way thank you very much ! Very helpful videos !

[@wamatek]

God bless you for making this video

[@IvanaChapman]

😊

[@lordrandolf1]

Thank you!!

[@IvanaChapman]

You’re welcome. 😊

[@lavellwashington4423]

Thank you so much for this information and videos. Should or could these exercises be done everyday?

[@IvanaChapman]

Glad the video was helpful. The exercises can be done every day, but 3-4 times a week is probably enough

[@lavellwashington4423]

@@IvanaChapman Thank You 😊

[@sjireland41]

Thank you - this is going to help me. Being sat in an office chair all day can I do the seated exercises throughout the day or can I over-exercise.

[@IvanaChapman]

Gentle TVA exercises like this tend to be safe to do frequently. Several times a day can be useful for maintaining focus on the area...although it's not necessary. Hope it goes well for you!

[@Tuantranfitnesscoach]

Thank you for explaining this problem lots of mean have my dear ❤️ new sub

[@IvanaChapman]

Welcome! :)

[@Tuantranfitnesscoach]

@@IvanaChapman of course :) lets connect on KZbin and Instagram @tuantranfitness

[@reytrevino8284]

I just started using your exercises today. I'm experiencing pain in my belly button on the marching exercise, when I get to the 7th or 8th rep I feel a sharp pain of a low to medium intensity in that area.

[@IvanaChapman]

Don't do any exercise that causes pain

[@claybowman1116]

Just discovered I had these and I am so thankful for your videos because there is not a lot of info on this. Mine seems to be only a finger width. With these exercises can it completely heal?

[@IvanaChapman]

That's a tough question to answer. These exercises don't really "heal" the DR. They just strengthen the underlying muscle to (hopefully) give the DR a chance to heal. I'm not a doctor or physical therapist and it's best to check with one of those professionals to assess your personal situation.

[@georgeafajardo4398]

subscribed!

[@IvanaChapman]

Welcome 😊

[@randyfox5317]

I just finished watching your other video on this subject of DR and also just watched this video so I can begin the process of stopping (and hopefully reducing my DR). I do have one question about technique though, regarding the 4th or last exercise: When I attempted this move, I still seemed to feel and see the DR 'bump' during this move. It is not nearly as pronounced, I should say, but it is still evident. Am I performing this maneuver wrong or will my excess size and weight prevent me from keeping the DR in while doing this exercise? (Note: I am 65 yr old, 6'4" and 270 lbs right now) Note also that I did not feel my DR active when performing the other 3 exercises; just the 4th one. Thanks in advance for ALL of your help and recognition to the fact that men can suffer from this condition too.

[@IvanaChapman]

So glad that you liked the video and that the info is helping you. 😊 I would stick to the first three exercises and then try the last one (marching) after a couple of months when you've developed more TVA strength. Use the DR coning/doming as your guide. If you're seeing the bump, then it's not a good exercise for you (yet). You'll still get progress from the other exercises, so I wouldn't worry about it. Hope that helps!

[@kevtron82]

The Stomach Vacuum is a great exercise, and I've found that it's something that I can do just about anywhere (in the shower, waiting for the subway... bonus points when doing it walking up stairs~). Though I perfer to think about 'pushing' my belly button into my spine as opposed to 'pulling' it there. I find when I 'pull' it I use my diaphragm more than tightening the core, which I do get when I imagine pushing it in.

[@IvanaChapman]

I have a lot of videos of the stomach vacuum and its many variations, but it’s not my favourite. I prefer a modified version, which is actually similar to what you’re talking about. You can’t do a traditional stomach vacuum walking up stairs, so a more gentle TVA activation is more practical.

[@kevtron82]

Good to know. I'll go check those out as well then.

[@t8027]

Most of your exercises see to be focused below the bellybutton. My Diastasis recti is from the sternum to bellybutton?

[@IvanaChapman]

The exercises actually target the large TVA muscle underneath the abdominal area. This gives it strength to (hopefully!) allow the tissue on top to heal). Focusing on the belly button area is just an easy cue for most people. If you pull in there, you tend to tighten up the right muscle.

[@marktanner9647]

Hi Ivana, my doctor just diagnosed Divarication of recti, also stating no treatment or surgery is available? Is this the same as above and will these exercises help? Thanks in advance for any advice.

[@IvanaChapman]

Yes, that’s the same condition. Physio options (as I demonstrate in the video) are not well supported by research, but anecdotally some people get improvement from them. Surgical options ARE available though, if that’s something you want to consider. It may be best to talk to another doctor. Many doctors are not that knowledgeable about the condition and don’t consider it a serious issue (just an inconvenience). www.ncbi.nlm.nih.gov/pmc/articles/PMC6877697/

[@marktanner9647]

@@IvanaChapman Thank you for replying & all information sent, you are right info is limited and mainly aimed at pregnant woman 👍

[@nickfranchuk7457]

Would these help flatten the lower stomach? Postpartum. Do you have any exercises to reverse the upper abs gripper?

[@IvanaChapman]

Possibly. These exercises are more about strengthening the area and the lower stomach should start to feel tighter. It doesn't do anything for reducing fat in that area. No, sorry, I don't have exercises for upper abs gripping.

[@dougfields363]

Thanks for your videos. The Covid lockdown was not kind to me. I've always been athletic and very muscular but gained 30-35 in lockdown. In addition, to my diagnosis of DR, I was also diagnosed with a hernia. I've since had surgery for the hernia and recovered and am now back in the gym and training hard and being strict with my diet. Still, my stomach bulge is disheartening--particularly since I never looked like this before. I think I'm pretty clear on the ab & plank exercises to avoid but it would be good to know what ab exercises are recommended. Last question, are support waist belts helpful at all for the bulge??

[@IvanaChapman]

Sorry to hear that it's been hard. A lot of us have struggled during covid and many people have found weight gain to be a side effect. 😢The TVA exercises in this video (and similar videos on my channel) are the only ones I personally recommend for DR. The DR support belts can sometimes be helpful in the short term (1-2 months). What did your hernia surgeon say about the DR and what you should do post-surgery?

[@dougfields363]

@@IvanaChapman , thanks for your reply and remaining engaged with the people who visit your KZbin page. I asked the surgeon about the DR; we discussed surgery & he told me that would leave a scar. Other than that, I don't much remember if he had anything else to say it. in terms of post hernia surgery recovery, he told me not to lift weights or exercise vigorously for 1 month. I'm now back in the gym and am going to consult with my chiropractor to see if he might recommend a physical therapist to help me with exercises to repair the DR. I'm highly motivated and am hoping I can find someone to help me in person with exercises to ensure I'm doing them properly.

[@IvanaChapman]

Sounds like you're on the right track! I'm glad that you seem to have the right support to get you through this. A physical therapist who is familiar with DR and also has a strength & conditioning background would be ideal, because of your athletic background. DR can be very frustrating because you have to limit or avoid activities you really want to do, at least for the short term. Hope it goes well for you! 😊

[@-ITH]

Hey any updates?

[@lmaoroflcopter]

Is weight loss a good thing to do too? And can I use a rowing machine or is that not the right thing for this? I'm obese and over 35. I'm slowly losing weight and trying to get my fitness up through rowing at home but noticed tonight getting into bed once lying down I had a new large bulge from above my belly button to my lower chest. I'm assuming it's a DR but concerned I shouldn't be using the rower now, what do you think?

[@IvanaChapman]

It’s hard to say with the rowing machine. It does require a lot of abdominal activation so it could stress a DR, if you’re unable to control your positioning correctly (and from what I’ve seen in gyms, most people use the rower incorrectly!). If you’re obese, losing weight can help to take some of the stress off a DR. However, it’s best that you get a proper diagnosis from a doctor or Physio. You want to make sure it’s DR. If weight loss is your goal, I generally recommend focusing on your nutrition and incorporating walking more often. That’s a good start for most people. 😊

[@craigquick1272]

Thanks

[@IvanaChapman]

You're welcome! How are the exercises going for you?

[@craigquick1272]

I'm just now looking for the best ways to address my issue. Do you know when doing these exercises how long it typically takes to fully heal??

[@IvanaChapman]

@@craigquick1272 Usually you'll see an improvement in TVA control in about 6-8 weeks. But it's hard to say when - or if - the DR will fully heal. There are a lot of factors that come into play (size of DR, how much stress you put on it, age, etc.). In some cases, the tissues will get stronger, but the gap is permanent. I have a wider gap than I had before, but the tissue is stronger and I can do exercises without doming. It's best to get a physical therapist to assess your personal situation. Hope that helps!

[@craigquick1272]

@@IvanaChapman thank you! I'm 56 and have a belly. I've lost 25 pounds the last 6 months and am trying for another 25. I have doming that looks pretty big between my belly button and sternum. I've seen measuring videos but don't know if it's safe to stick fingers in dome!

[@craigquick1272]

@@IvanaChapman I just finished 5 months of physical therapy on my left shoulder. I had total shoulder replacement last September 22

[@davidshore3523]

How many days a week should I do these exercises?

[@IvanaChapman]

3 times a week seems reasonable

[@IvanaChapman]

Thanks for watching! Do you have DR? Have you tried to fix it? Comment below!

[@skinfiddler]

I do . Mine is higher , (above my navel ) and appeared after an abdominal surgery and I also now have a navel hernia. It doesn't appear to have gotten worse, or better.

[@IvanaChapman]

@@skinfiddler Have you done anything to try to heal it or is it manageable?

[@skinfiddler]

@@IvanaChapman I tried early on to fix it with exercises with no effect.

[@IvanaChapman]

Have you had it assessed by a physio? It may or may not be a DR. Abdominal surgery with a hernia may need a different approach to recovery. Best to get the advice of your surgeon/doctor and a physio. Hope you’re able to get the right help. 😊

[@skinfiddler]

@@IvanaChapman I knew I had developed this odd bulge in my stomach and I showed it to my doctor. He said "Oh that's a Diastasis Recti" I'm obviously more concerned about it than he is. What is a "Physio?"

[@juancastro5704]

Can I still lift weights if not how long should I wait? I have one about 3 finger gap

[@nickgibra1861]

Did you find answer for this?

[@JimCarrw]

Hi I found out for a couple weeks ago that I have this I’m a man 59 and feels like it’s more in my upper Abdomen will this still help with these exercises ?? How many times a day ? Thank you

[@IvanaChapman]

Every other day is generally enough for these exercises. It's hard to say how much improvement you'll see. I've had a lot of questions like this, so I created this video: kzbin.info/www/bejne/kIXCc62lZ8SmpdE Hope it helps!

[@JimCarrw]

@@IvanaChapman OK thank you so much for getting back to me I appreciate it take care of yourself and be safe

[@IvanaChapman]

You too! 😊

[@ryanchapman2450]

Great vid!

[@IvanaChapman]

Thanks!

[@ricklee5980]

Thanks for the insight. Ive had this bulge for 10 years+ and NO medical professional could ever tell me what it is. Yesterday doing research discovered what it is (Mine appears to be from my navel to just below the sternum) I will absolutely follow your videos and instruction. Ive been doing pilates (1minute planks) for 6 weeks, and suspect this is not helping. Would doing your exercises twice a day be too much? How long before I can expect to see a meaningful difference?

[@russelwestbrick5643]

Are pushups bad to do if you have DR?

[@IvanaChapman]

I generally don't recommend push-ups if you have DR, but it depends on how bad the DR is and how strong your TVA is.

[@dancindavey1515]

Would diastasis recti cause stomach bulge or cause frequent urination because of added weight to the bladder, or less control of the internal organs?

[@IvanaChapman]

I’ve read that it’s possible for DR to be related to frequent urination, but it’s best to check any symptoms that concern you with a doctor.

[@dancindavey1515]

@@IvanaChapman Thanks for your reply. Great video also.

[@IvanaChapman]

Thank you 🙂

[@kurtvanslyke7424]

I'm having trouble doing the marching and some other tva excercises without having my diastasis recti flex outward. Please help.

[@IvanaChapman]

Try these: kzbin.info/www/bejne/o2HVlKB5nq6Cq68

[@kurtvanslyke7424]

@@IvanaChapman Thank you so much for replying! I really appreciate it! I think these excercises will help a lot! Love your channel!

[@IvanaChapman]

Thank you! Glad you’re finding my channel helpful 😊

[@divecamera1972]

Thankyou for this. My issue is above the naval to the base of the rib cage & has parted by about 2"s Is there a

[@IvanaChapman]

I think your question got cut off...please let me know what you're wondering about.

[@divecamera1972]

Thankyou, yes it did. Is there any particular exercises I can concentrate on this area with?

[@divecamera1972]

@@IvanaChapman awaiting your response to my reply

[@IvanaChapman]

No, sorry, there's no exercises that help to repair certain areas. The TVA exercises themselves just strengthen the underlying muscle to reduce stress on the rectus abdominis (the muscle that the DR actually occurs in). Have you had DR confirmed by a doctor or physical therapist?

[@divecamera1972]

@@IvanaChapman yes, theyve suggested physiotherapy & referred for surgery

[@reytrevino8284]

I had a hernia surgery there in July of 2020 but the diastasis recti didn't appear till August of 2022.

[@IvanaChapman]

Best to check with your doctor, since you have a history of hernia

[@flyaway6671]

I don't know if I have Diastasis Recti or not but the symptoms are similar, about a year ago I suddenly found it hard to breathe, lost appetite and had pins and needles particularly in bed, I always felt like I had just eaten beyond the maximum amount my stomach would allow. After months it got slightly better and I think sucking in helped a bit but now I've plateaued in terms of improvement, now after training the TVA and then eating several hours later, something about the stomach enlarging again causes discomfort. My stomach makes squelching noises at night when lying down as well, just wondering if all of this sounds like Diastasis Recti?

[@IvanaChapman]

No, that doesn't sound like DR to me. Difficulty breathing, lose of appetite, pins and needles, squelching noises in the stomach...none of these are symptoms of DR. Have you been checked by a doctor for digestive issues/reflux/etc.?

[@flyaway6671]

@@IvanaChapman Hi Ivana, thanks for the reply. Unfortunately I can't go to the doctor's during covid unless it is a serious issue and I've gotten better now but there is still discomfort depending on how much food I eat and my body position. I feel like it's TVA related because when I use my hands as a corset for my lower abs (below the belly button) I feel completely fine. My lower abs just aren't holding what's inside in place and it feels like everything is just being pulled down and out. Stomach vacuums definitely had a big effect on me a few months ago, but it traded comfort for a few new symptoms like sinus blockage and light headedness, now I'm just targeting that lower ab area and those symptoms have gone but I've also plateaued, not sure if I need better exercises or need to up the intensity or time training?

[@IvanaChapman]

It's hard for me to advise you here...it's not a simple solution. And there seem to be a lot of things going on that aren't related to exercise. It doesn't seem like DR is your main issue. And I'm not a doctor so I can't really help with that, sorry.

[@flyaway6671]

@@IvanaChapman No worries, I probably made it sound more serious than it is. I don't think it is quite DR either, just that certain symptoms I've found to be similar to it as well as being pregnant. But watching your TVA videos helped me understand more how to train it and it seems to be helping so I appreciate it.

[@IvanaChapman]

Happy to help 😊

[@josephsielskisr3742]

Light weight or heavy weight 8 lbs to lose weight

[@IvanaChapman]

I'm not sure I understand what you mean.

[@josephsielskisr3742]

I need to lose weight do I lift heavy weight low reps or light weight a lot of reps

[@IvanaChapman]

That depends on a lot of things. If you're a beginner, you wouldn't want to go heavy right away. Generally, moderate reps (8-12) with moderate weight work best for most people.

[@efrainramirez8228]

Hey Ivana - I just noticed the bulge while doing some abs exercises. For starting on these exercises, do you perform all of these in a row once a day or several times a day or whenever you can? Thank you for the videos!

[@IvanaChapman]

Happy to help! 😊 How often you do these exercises depends on your current physical condition/strength. I generally start clients off doing a couple of exercises every other day. That allows you to rotate them for variety.

[@MikeInDubai]

Has this helped anyone ?

[@veleblazhevski1392]

Is cardio good for diastasis recti ?

[@veleblazhevski1392]

Also im 24 years old

[@IvanaChapman]

There shouldn't be any issue with cardio and DR, as long as you're not in a position that stresses the DR. What type of cardio do you do?

[@IvanaChapman]

Have you been diagnosed with DR by a doctor?

[@veleblazhevski1392]

@@IvanaChapman Not still I noticed this before a few days and I have like a buldge poping up when I did some exercises in home in the middle of the abdomen,I appointed a echo in tuesday to check it,if its that,and the cardio I do is fast walking on a 80 degress uphill for 30 minutes

[@veleblazhevski1392]

I also do the other exercises chest,back,legs,shoulders ... abs

[@dcn2376]

knowing now I have massive DR not huge hernia, will these exercises close up the gap or will it just strengthen the inner walls so my guts don't push through?

[@IvanaChapman]

I've been getting a lot of questions like this so I created a short video in response. Hope it helps! kzbin.info/www/bejne/kIXCc62lZ8SmpdE

[@skinfiddler]

I don't think I'm getting the hang of that "vacuum" thing.

[@IvanaChapman]

Maybe try watching some of my other TVA videos. There may be other TVA exercises that click better for you.

[@mali5591]

Are you holding your breath, I'm confused..

[@IvanaChapman]

No, not holding my breath. Just holding the TVA tight and doing shallow breathing.

[@mali5591]

@@IvanaChapman that makes sense. Thank you for your quick reply.. much appreciated

[@IvanaChapman]

Any time! 😊