WORST EXERCISES for Diastasis Recti

[@MaritzaElucky4]

How am I just finding this page!! Literally learned more here than my own doctor!! Thank you!! Your DR ab workout was a delightful challenge

[@glowbodypt]

Marestor, Welcome! I'm so glad to have you here. What are your Diastasis Recti measurements above/at/and below the naval right now and how far postpartum are you?

[@princessofgod3314]

Finally someone is talking about DR and what to watch out for. I would love you to show modifications for plank or push up or what about straight leg dead lifts. Would love a video with more practical tips. Thanks for everything!

[@kymbartley9206]

I would also love that as well! I am 60 and just figured out what I’ve had for years but didn’t know it even had a name! (Diastasis Recti)

[@fccdocrville]

As a man who just got diagnosed with DR this video was very helpful

[@carrie.kyarri]

Love your DR series! I absorb all the information I can and inform as many mom friends about it. I really wish it was talked about more in the healthcare world. So many women don’t even know they have this. I didn’t know until I found you!

[@madisonmagda5354]

I’ve seen your comment on the previous dr video and I saw you were able to close your gap, mine as well is pretty severe after 2 babies in 2 years and I’m on week 8 of the 12 week plan but I still feel as if it’s not helping that much maybe it’s just still too soon . When would you say you realized the results ?

[@carrie.kyarri]

Madison Magda Her ab routines intensify in the third phase and if I remember correctly, that’s when I saw the most change. If you’re more than 6 months postpartum, then you would be able to do the ab exercise of the week 3 times a week on non-consecutive days. I recommend that if that’s the case because you’ll be tripling down on your results!

[@АннаАфиногенова-е1х]

Thank you so much! I was looking for this information!

[@janego2018]

Thanks so much! Currently pregnant with my second and realising the DR from the previous pregnancy 2ys ago hasn't healed at all! I'm only 8w pregnant and already look like 4-5months. So after this video it's off to your DR workout! So glad I found your channel!

[@AimeeCVaj]

Hi. I'm happy you discovered DR now. I learned about DR after having my fifth child. I wish midwives and OB's would mention this during our post-natal visit.

[@midwestbadger2503]

I just signed up for your Glow Body PT yesterday and started yesterday. I woke up (good) sore in my midsection. I did 4 sessions with a postpartum PT and did not feel like this with the exercises they recommended. You're instructions are so clear. I can actually tell and feel what I should be working on while preforming the excercises. Money is tight for me right now but I am so glad I spent the money. Cannot wait to complete the next 12 weeks. Looking forward to feeling strong again.

[@midwestbadger2503]

@@glowbodypt Awesome! I will join the facebook group today! Thank you, Ashley!

[@ansar.haddad9342]

this is crazzzzy !!! how we used to do all this while suffering and having pain through and after working out :(.

[@andreavoigtcarvalho5439]

Wow! Thanks for sharing your knowledge! 💛 Sending you lots of love and energy from NZ

[@glowbodypt]

Really glad to hear this is helpful for you Andrea, so nice to meet you from New Zealand. Are you currently expecting or postpartum? How far?

[@caitlinpfeiffer7975]

Need to pay attention to my form on many of these exercises! I didn't think about my abs for many of these

[@douglassmalley7887]

Thank you for this info, as a male with DRA after appendix operation (expanded belly) I have spent 10 years with coning, and now I am learning (and unlearning) ways to heal and strengthing. Thank you again!

[@glowbodypt]

Glad it was helpful! You'll benefit from watching this one too Douglas kzbin.info/www/bejne/jJiteqZ6f72knZI

[@richwilliams8200]

Hey Douglas, were you ever able to fix this issue?

[@rael6621]

I have that bad.. no doctor it anyone ever told me about it.. I wish I could fix it.. I need a personal trainer.. thanks for this video.. I am slowly teaching myself..

[@christyboyle2570]

So helpful, thanks!

[@clarkgates6458]

Hey Ashley! Can you do a video on how to prevent DR during pregnancy? Which exercises to avoid while pregnant? It took me so long to close my gap after my first 2 pregnancies. Now with my 3rd pregnancy I want to be really careful.

[@glowbodypt]

Done! : ) kzbin.info/www/bejne/qpTcfGiqj8qEbJo

[@ellengregory900]

Thank you! Just found out this is why it’s been getting worse!

[@tahlese9098]

After DR is healed, is it safe to do these exercises? (ie. planks, crunches, etc.)

[@glowbodypt]

Yes! But moving forward with this detailed guidance being mindful of what to watch out for: kzbin.info/www/bejne/jJiteqZ6f72knZI

[@PlusVK22]

2:14 just be more mindful of your body's positioning

[@Shey.Christie]

Thanks a lot! What about bent-over rows?

[@ecaterinacadar7950]

Super usefull information as always ❤️

[@bartenderzzz]

Hi I have a question. Do you think it's ok to hit the punching bag if I have DR? Thank you so much for the great video!

[@maggiewhitehead9068]

Thank you for all your great info! It’s so hard to find this anywhere. Are these the same positions you should avoid while pregnant to prevent DR?

[@maggiewhitehead9068]

GlowBodyPT thank you for replying and dispelling my common misconception that you only get it if you do the wrong ab exercises. Im 14 weeks and loving your plan and will keep following your post pregnancy!

[@forzalife1822]

tanx alot ..so useful

[@CatherineMarte]

Coneing! That's what that is... I'm three year postpartum and I am having so much trouble ...

[@glowbodypt]

I understood and responded to your question above. Rest assured you are NEVER too late to close your gap. Since you are 3 years postpartum while on my 12 Week Post Pregnancy Plan I need you doing the ab workout of the week 3x per week on non-consecutive days (mon/wed/fri for example). This is because your abs are no longer healing themselves at 3 yrs pp and your body demands a more aggressive approach. Phase 1 Diastasis Recti healing will NOT make your abs sore, but it will wake them up and get them firing in the way we need to elicit change. Exercises and workouts get harder progressively over the course of 3 phases to close your DR down so that you can feel more intact as a mother. www.glowbodypt.com/12-week-post-pregnancy-plan-2

[@chalesehafen2796]

Thanks for this video. I was just thinking about cycling pay pregnancy and wondering if the normal cycling position would make diastasis recti worse. And you answered for me right on your video. What about lap swimming? Will it make diastasis recti worse, or is ok to do once your cleared by your doctor to exercise again?

[@chalesehafen2796]

@@glowbodypt Thanks! I thought that might be the case, but good to know!

[@laurie896]

Also sometimes when I'm doing certain ab workouts, I see a gap but not coning us that okay?

[@kamilapatynska-mrozek8867]

Thank you !

[@user-iy9zf1pl9m]

Are leg workouts safe i.e. RDL, Bulgarian Split Squats, and Barbel Squats safe?

[@theofficialkranti]

lol oops, I was doing all these things but found your 8 min ab workout... thanks for teaching me! I thought planks were ok lol

[@glowbodypt]

Hey Kranti, SOOOOO glad you watched this one. Glad to have you here. You must watch this one, too. kzbin.info/www/bejne/ZnfPqmyaetaJnrs

[@theofficialkranti]

@@glowbodypt thank you! I will definitely do so! On my way to physical therapy as we speak so I will add it to my list of things to do 💕

[@glowbodypt]

One more thing since you mentioned doing my 8 min DR routine. Be sure to not do my 8 min DR workout everyday! Just as you wouldn't train legs every day, you should never train abs every day, either. Muscles have tiny micro tears when you train them...this is a good thing! Then during recovery they grow back stronger and tighter than before! To get BEST RESULTS from your training and closing your gap, all workouts (arms, legs, abs, butt) need to get harder over time. This is the principal of PROGRESION, so your body avoids plateaus. If you are serious about closing your Diastasis Recti and restoring the integrity of your core but feel kind of lost on what to do, and when to do it, follow my 12 Week Post Pregnancy Plan where I coach you through EVERY WORKOUT in real time and take all the guess work out, workouts get harder every 2 weeks. www.glowbodypt.com/12-week-post-pregnancy-plan-2 Hope to be getting to know you more Kranti in our private group for the plan!

[@frankyforearmsnycnh1]

Can I continue doing dips and pullups with DR?

[@lindajohnson2149]

Are any followers/clients in menopause and wondering if these conditions could be impacting us as we age?

[@glowbodypt]

Hi Linda, it's Ashley. Over a hundred women who are 43+ have completed my 12 Week Post Pregnancy Plan to correct long-term unaddressed Diastasis Recti that they had lingering from babies anywhere from 2-20 yrs ago. The problem was doctors check for Diastasis Recti before, and weren't considering active motherhood/lifting babies/carrying heavy toddlers on another hip, picking up bags of groceries and carseats, and what that does to a woman's ab gap when it's not taken care of up front postpartum. Unfortunately many doctors and midwives still skip checking for Diastasis Recti at postpartum checkups because they either don't think about it or they are just so strapped for time between patient block schedules...so women go home having no idea how to recover their postpartum body and sometimes cause more harm than good. // If you are someone who was never pregnant it is still *possible* you have DR, just less likely. Excessive weight gain or hernia can also be related to DR without ever having children. Either way, if you're willing to commit to 12 weeks of exercise, 4 days per week for 30 minutes from home, this could make an enormous difference in the integrity of your core no matter your age. Injury prevention, added arm definition, tighter legs, stronger glutes, all those are also benefits of my training. www.glowbodypt.com/12-week-post-pregnancy-plan-2

[@alishaportugal9195]

🙏 Thank you!

[@danielledowniestaff6564]

I just finished your "Hardcore Mommy Workouts" for prenatal first trimester and it has many of these exercises that are bad for diastasis recti (bosu ball knee tucks, v-ups, planks etc). Do these exercises cause DR? Or are they only bad if you have DR already? I want to make sure I'm doing exercises that prevent DR as I move through my pregnancy. Can you clarify?

[@sarahcrawford2067]

I've gone two years not improving my minimal DR but it's still giving me the mom pooch. Hip surgery and a torn disc doesn't help either. I've been working out all wrong. I've literally been doing everything you said to avoid in this video! Would the 12 week program be ok for me two years after baby?

[@glowbodypt]

Sarah, it's Ashley. Congrats on your 2 yr old, I know how *full* mom-toddler life is! I'm sorry you have a torn disc plus hip surgery, and I feel your frustration that you are now learning you've done pretty much all of the exercises and movement patterns than exasperate Diastasis Recti and can reduce abdominal wall functionality when the DR goes unaddressed (or worked against, as is your case). Good news, absolutely YES you can still make progress on your Diastasis Recti's width, the depth (integrity) and the overall function of your core so you can have a flatter stomach that is strong and more intact. As soon as you purchase the 12 Week Post Pregnancy Plan, open it up and watch the WATCH FIRST video right at the beginning (immediately after the clickable calendars). I explain the exact modification I recommend making to the schedule to get the absolute best results since you are past the typical 'postpartum season,' your abs are no longer sensitive and healing, & you need a more aggressive approach -- the same one that so many women have already proven successful who have come before you at 1-10 yrs postpartum with long-term DR. I'm very hopeful for you & the integrity of your core as a mother Sarah! This isn't your end-state, this is your *beginning* to finally do all the right things for your abs that you never did 2 yrs ago and start feeling more confident in your strength, tight-tone and health as a mother. www.glowbodypt.com/12-week-post-pregnancy-plan-2

[@michaelscottpapercompany09]

Doing my 6 week check up and excited to get cleared to do your postpartum plan! I really want to keep up with my glutes (I got pancake butt when I lost weight before pregnancy and got my booty back when I got pregnant) and wanted to do some glute exercises a couple days of week. Is that safe to do or can glute exercises cause your DR to worsen?

[@glowbodypt]

Glute exercises are absolutely important (breastfeeding especially takes fat from the butt region first since it is rich in DHA-- which is great for baby's breast milk!) so we do a lot of glute-focused training that is Diastasis Recti safe in my 12 Week Post Pregnancy Plan. Some glute exercises are NOT safe and will make DR worse so you have to be careful on what you are doing postpartum.

[@marionwilk4847]

Is there a video that shows what I can do?

[@heathermorris9484]

I have a 12 year old and 7 year old, and my gap has appeared to grow wider in the last couple years. After watching this, I wonder if that is because I have been planking for All the years after each pregnancy. Is it too late to repair now? I'm desperate to get this fixed once and for all! I'm overall pretty fit: always ran, some weights, planked, (uugghh), and 41 years old. Too late to repair?

[@shayvalen9932]

This was super helpful but I was wondering how long this goes on for? I know we want to close our gap but does it ever fully close or can’t it take a very long time?

[@shayvalen9932]

Thank you for all of the advice! 8 weeks postpartum with my second so trying to take it slow but all of pointers and knowledge are great!

[@brooklynjeffries6760]

These are great! I have a ?...So I did close my gap between each baby (Thanks to you!! ❤️) but if you have multiple pregnancys back to back should I also advoid doing these moves during pregnancy? Specifically the plank position because i thought in one or maybe two of the pregnancy workouts on the pregnancy plan we do burpees and are in the plank position is this something I should not do to prevent DR since I got pregnant at 4 month pp? (Hopefully this helps others too I've seen alot of moms especially in the 12ppp have babies back to back to back) 😊

[@brooklynjeffries6760]

@@glowbodypt Thank you so much!!!! BTW Your amazing for always taking the time to answer all of my questions 🤗

[@alextavarez5994]

How do you know how diastasis recti is healed ? How long does it take? Are any arm exercises bad for diastasis besides pushups ?

[@glowbodypt]

This is the EXACT VIDEO you need Maria: kzbin.info/www/bejne/jJiteqZ6f72knZI

[@BobbyJ529]

it looks like you still had the coning during the knee tucks. Does that mean we can't get rid of it 100%?

[@aizamahinay5710]

How about standing crunches?

[@laurie896]

Hi Ashley - I have a about a two finger gap, I'm 11 months post partum. I'm wondering if it will close further after I'm done breastfeeding?

[@carrie.kyarri]

Laurie Sheats I was commenting on a previous comment and then I saw yours so I can answer it! Your abs reach their final destination by the time your 6 months postpartum. From that point on, any gap will need to be trained closed and Ashley’s 12 week postpartum plan does just that! I’m a graduate from her plan and I was able to close my gap from 3 fingers width wide!

[@hopemoran]

Is there a video about what you should be doing instead ?

[@glowbodypt]

Hi Hope, YES! That's why I created my 12 Week Post Pregnancy Plan. Diastasis Recti is caused by too much intra-abdominal pressure that either needs to go downward (incontinence, leaks, prolapse) or outwards (bulging of the abdomen appearing as a pooch in your stomach...mostly commonly at and below the naval). One ab workout alone is not enough. Nor is 8 ab workouts. Instead those workouts must be PROGRESSIVE. I start you off with the base framework, then we get harder from there. Since the abdomen isn't disconnected from the rest of the body, all training (arms, shoulders, back, legs, glutes, and core) must be Diastasis Recti safe, working you towards our end goal of having a fully functional core...that will appear more trim, toned and tightened in the process. I coach you through everything via full length follow along videos that take 30 minutes per day (max), 4 x days per week, where you get new workouts that get harder over time taking you through 3 Phases to close your gap and feel super confident as a mother in your body. www.glowbodypt.com/12-week-post-pregnancy-plan-2

[@fairy35211]

Thanks a lot :)

[@AimeeCVaj]

Hi. I believe I still have a small gap but I'm also trying to grow my glutes. So are donkey kicks, fire hydrants, and pop squats okay to do if I still have a small gap caused by DR?

[@glowbodypt]

I love growing my glutes too! We do a LOT of work on your posterior chain (hamstrings, all 3 major glute muscles, and back) in my GlowBodyPT workout plans. To answer your question-- you need to know if your gap is considered healed or not. Watch my video here: kzbin.info/www/bejne/jJiteqZ6f72knZI Then, you might enjoy this free workout sample from my 10 Minute Plan: kzbin.info/www/bejne/hqDcc4mIiZ2YaJo

[@Keeks492]

@GlowBodypt are these exercises bad for any diastesis recti gap?

[@PrettyLittleAnna]

Are standing alternating toe touches DR safe?

[@mermaid_32]

Stationary machines are also included in this?

[@glowbodypt]

Hi Mary, I'm happy to help...but I'm not sure I understand your question. There are so many different stationary machines that I can't provide a sweeping answer for all cardio machines being DR safe.

[@mermaid_32]

@@glowbodypt I’m sorry my question was very vague, If I do the stationary row machine would that aggravate my DR. This is one of the machines I do when I workout my back along with the lateral pull-down machine. Wondering if I should X these out until my DR heals

[@miamedina8192]

I am super interested in the 12 week post pregnancy plan. Do you have a coupon code that can be applied? :)

[@glowbodypt]

Hey Mia, I got back with your other comment, but YES! This Friday only (black friday) follow me on instagram and FB to get the promo code and apply it for one day only.

[@all_things_alive]

Can we or can't we do Cat/camel yoga pose with DR?

[@kbmmom]

Just wondering if my youngest is 18 do I still have to be cautious if I still have this. It probably will never close now

[@kbmmom]

Thank you. I think my gap is about 2 inches. I will look at your 12 week. I just hope I haven't done more harm since I've been doing yoga for about 3 years and have been doing plank and push up type exercises.

[@---vp8se]

I finished your 12 Week Post Pregnancy Plan and finally closed my Gap. Thank you so much for this program. I had an 4 finger DR after Birth, 2 fingers since 6 week checkup postpartum. Now i'm wondering which Ab Exercise to do to activate the straight abdominals? Are there any exercises to do first and to not open the Gap again?

[@suganyapandurangan4145]

Before healing my DR I did crunches and plankes now DR is healed but still abdominal dooming is there. Please tell me how to reduce that

[@glowbodypt]

If your DR is healed then what you are seeing may be clenching of the abdominal muscles. Just like biceps look bigger when you do bicep curls, the abs will clench too. This is different from coning (pointy). Can you confirm you've done my self check and you don't have DR anymore for sure? kzbin.info/www/bejne/a3O7n4ygptSobZo

[@suganyapandurangan4145]

@@glowbodypt that you so much for your reply I did DR as in your video I could see 1 finger gap only on belly button. In DR checking video you showed one pic with DR right, my belly looks the same. Is my DR healed or not?. I see 1 finger gap but belly is big.

[@akhilaaneesh8815]

Can I do cycling exercise with diastasis recti

[@glowbodypt]

I answer this specifically in the video! : )

[@akhilaaneesh8815]

@@glowbodypt can I do orbital cycling

[@akhilaaneesh8815]

@@glowbodypt orbitrek elite can I use

[@LoveforVeena]

I am not at all able to find gap.. i just feel soft.. inside i feel bit hard thats it.. as i have a big tummy i thinking am not able to find out.. i am even in the position to go to doctor to get checked.. 😔 plz help me what to do.. i dont know wheather i hv DR or not.. i just feel i have bcoz i have a big tummy.. plz help..

[@glowbodypt]

Roopa, I'll help you! Have you followed my self check video here? You need to press FIRMLY. I've checked women who are 50lbs (22kg) overweight and I can still feel underlying muscle tissue. kzbin.info/www/bejne/a3O7n4ygptSobZo

[@s.soundaryas.kasthuri2488]

Mam can do cycing with diastis recti? From india

[@glowbodypt]

Only in upright position. Watch this video too for even greater understanding: kzbin.info/www/bejne/qpTcfGiqj8qEbJo So nice to meet you from India.

[@BP-or2iu]

I’ve been doing all that shit. Fuck.

[@jessinefowler5457]

Ok, guilty on all accounts again.

[@reshmarahman697]

Can't follow her,her speech is unclear