Michelle your on my playlist! I almost gave up trying to get back into shape. Everything I was doing was hurting my back. You've given me technique & gentle guidance. I'm scrolling through all your core exercises. Your a God send 😇!

Michelle, thank you for posting this video. You have done a wonderful job of educating the public about the proper postpartum exercises for Diastasis repair. I will certainly refer my clients to this video.

Thank you for the great explanation to show how to activate the lower tummy and transverse abdominals correctly. This is one of the best videos I've seen for Diastasis Recti Exercises.

Thank you so so so so much. My daughter is 3 1/2 and I’m only realizing it’s a problem. Most other programs don’t go through the detail needed to activate the right muscles and keep them activated. Thank you so much for the time you’ve taken to do these videos

Hello thank you this is a great video I have been suffering from Dra for many years as an athlete find it very difficult to do this you make it simple and easy to understand. I will try to start doing this again.

Thank you for posting this. I will be trying some of this to help my DR.

Love the bent knee fall-out Michelle! I love the way you explain these exercises. Thank you for sharing!

Great video, and her voice is so calming! This helped me locate the muscles that I really needed to work on.

Thank you for this informative video and for keeping comments open. I learned a lot from people's questions and your replies!

I have had 11 kiddos. My youngest are almost 10mo old triplets. I really hope this will help me. Thank you 💕

Perfect guide! Thank you! Subscribed 💜

Thank you for video and subtitles

Great channel, I liked the video. It is useful to watch this. Thanks

Thanks! I feel better after just 2 sessions.

I finally realised why I couldn’t gain core strength and why I’ve suffered never ending back issues?? The hospital physio have always just diagnosed ‘nill core strength’ and gave me a course of useless physio and clinical pilates which was good, but only helped for a very short time. I’ve had steroid back injections because of disc issues. My core muscle that I built with planks and core exercises softens after 3 days if I stop exercising. Then! Amazingly after videos on Diastis Recti popped up and I did a physical check I realise I’ve had this huge gap in my torso for years! Now my core and back history make sense!

9 babies, the eldest would have been 41 this May, I’m nearly 60 and I’m still hoping I can fix this without surgery.

This is great. Exactly what my physio taught me to do. It helps so much to have your video to talk me through it. I really ought to have asked my physio, so I'll ask you as you mentioned the same - what if I don't feel my hip roll or my back arch? I am definitely activating the deep abdominal muscles but can easily float knee out to 2 o'clock position without rolling the hip and I slide my heel to almost straight leg position before I feel the slightest, barely detectable, lower back arch (I have to really focus to notice it). I do a lot of yoga (or did before I leaned about my diastasis recti) maybe this is why and I should do increase the reps until it becomes challenging?

Awesome!

Thank you!

I need to heal my tummy ... Pls show me more excercise

I had an ab injury from lifting too much at work and i noticed the center of my abs goes outward instead of contracting when i lean back or flex my abs in another way which is scary. I've been trying to do pushups and situps to try to get back in shape slowly but this ab injury is really handicapping me and i dont want to make it worse. Hopefully doing this everyday will help me heal this injury once and for all.. its been 2 years and i thought it would get better if i rested and then started doing pushups and situps but it made it worse

Hi, I have dealing with what I was told by a Surgeon I had some stomach hernias. They didn’t give me any trouble. It was more of a vanity issue. I have recently had a check up and this doctor told me the big goose egg in the abdomen was diastasis recti. He said I would have to have surgery very much like a tummy tuck. I have done some research and found some type exercises can help with this problem. You just stated in your video that one should not do crunches. Are these few exercises all you recommend for this problem ? Gary W Tate

Thanks this is helpful my pt is having me do these to. I wanted to make sure I was doing it right. I had a c section and I hadn't realized how badly it wrecked my core. I started having knee problems, pre-patella syndrome as a result of the muscle loss. We thought it was my weight ruining my knees but regular exercise and weight loss weren't improving and we're actually making it worse. So he said not sit ups or butterflies too.

I have a small recti, but i also have a tight pelvic floor, which im going to PT for right now.. how do i fix my recti, but also strengthen my glutes, fix my forward head poster and relax my pelvic floor at the same time? Im struggling

My daughter is 3 years old . Any separation is about a finger tip to a finger tip and a half . Can I do regular ab exercises ?? Or do I have to do these ? I have loose skin at the bottom of my tummy still

Thanks for helping me fix the diastis

Hi Michelle, your videos are very helpful, I recently realized that I have been bracing my core/ engaging my muscles incorrectly when doing any sort of lower ab exercises. Now that I have been practicing how to engage them correctly, it seems like my lower abdominals and upper can't seem to engage at the same time, my question is do my upper abs need to be engaged while preforming lower ab exercises? Do you have any videos covering this that you could recommend? maybe videos on how to engaged certain/ different core muscles in general? I would appreciate any advice you could give me so much.

can you please tell me if this is safe to do while pregnant to keep the abdominal muscles strong

Thanks a lot, Michelle! I'm doing your exercises for about 2 years.It really helped me.I had a very bad previous experience with other Physical Therapists. I'm happy that I found your video in internet. It changed my life quality. It's doesn't matter where I am, your video always with me. I do exercises every day. Just sometimes I thought what to do with my abdomen? It has become very weak. I was afraid to do abdominal exercises. And now I can fix it! I have only 2 questions: how many weeks after the surgery woman needs to wait for starting exercises and if you have more exercises for abdomen (for women who have or had a prolapse)?

Hi, will cloth bindings help in diastisis recti

What should I do if I can’t seem to hold and breathe?

Omg I've had 5 c/ section I have this. I wonder if its too late for me? I really need it my back hurts so much.

I have gained quite a lot of tummy fat and its hard to tell how big the gap is it feels like 1 finger but I was worried as I saw a video from cosmetic surgery they can it can't be fixed other than tmy tuck is that true or a sales technique I'd rather sort this naturally if possible

are these exercises good for c-section? I have had three of them. When I try doing any kind of ab exercises, it feels as if something inside me pops inside where my scar is and it hurets terrible as if i just had the surgery. It has been 5 years since the last surgery and I still struggle. I told my doctor and she just said that its the muscle moving.

Hi Michele,I have been detected with 1cm umbilical hernia and diastasis recti,WHATVEXERCISES COULD HELP ME.PLEASE ADVICE.Its been 1.5 year after my postpartum delivered

Hello Michelle glad to see there's hope can I do this while I'm pregnant??

Love these techniques, question though. I am 1 year post partum, and have tried to get back into a routine, but realized by diastasis needed more correcting. I am sore the next day after using your techniques, is this normal? I want to make sure before going forward so I know I am doing these correctly. Thanks!

Hi Michelle! these look very good... I wonder if you'd know when would be safe to start doing these exercises while recovering from a c section?

Thank you for sharing! After just following along with the video exercises my lower "mommy tummy" felt sore like it did after child birth so I know for sure something is tightening up 😊

Hi, do you think its safe to hit a punching bag if I have DR?

Is it needed to use a belt during exercises ?

Very informational, thank you!

Mam, can you suggest some exercises names for upper abdomen diastasis recti?

Hi there: Thanks for posting, would you wear your brace while doing the exercises? Thanks Pauli

I have had prolapse repairs after the birth of my daughter then surgery for an umbilical hernia I have been terrified to do anything exercise related my gap was 5 fingers about 2/3now hopefully this helps

Are these exercises safe to do during pregnancy? I have ab separation from my first baby and I'm pregnant with my second.

Please help how ti maintain inward back? Does that mea. Durin exercise the back curve stays the same where a hand can slide under the back? So no tilting?

Would these Exercises Would Help In Slip Disc ?

Adding this comment to come back to. I am now starting to be consistent in doing these. So Im counting today as day 0, be back at day 15 to keep my focus.

Even after trying for 10 times, i cant find the separation and the lower abdomen muscles which you talked about in this video - is it because of loose skin in that area after my delivery?

u r the best thanx

I've noticed my navel protuding more and more lately and realized I probably have a slight hernia along with diastasis recti. I've done these exercises for three days now and already my stomach is tighter and my navel is less protruded. Thank you for this video!

Do we kegel at the same time as holding the abdominal muscles for yhe 10 sec hold??

I never knew I had diastasis recti until recently. My daughter is now 15 yrs old. Will these exercises work after so many years?

For how much time it shud be done... How many minutes ??? Are there any more excercise

hi Michelle , thanks for the informative videos. my 2nd baby is 2 year old and my pregnancies are back to back. I have 3-4 fingers gap. when I try to my abdominal muscles as you told in initial video, I can't squeeze them and I notice my pelvic floor muscles are squeezed instead. I don't feel any tension in abdominal area, in fact I feel as if that part is not moved at all. not sure how to target correct muscles. please help.

Hi thanks for the great video! Do you have any advice or exercises for weak glutes which are ok to do with the Diastasis? Thanks!

Are we doing those exercises in imprint position? which exercises should be done in imprint position where we press the lowerback down, and during which we should keep the natural curve of the spine?

Iv had mine for a year already ... Dont know what to do ??

I couldn’t figure out whether I have DR or not . Is there any problem if we do these exercises if we don’t have DR

I really like your videos Michelle, they have good explanation and take things slowly. I have a 15cm diastasis and have been told that my muscles are thin. I plan to start regular exercise to try and improve this but don't know how much of an improvement I could expect to get. What would your advice be on this please?

I have another question . Talking about respiration . I've learned that belly respiration like we are doing in Yoga in other words (Diaphragmatic breathing, abdominal breathing, belly breathing or deep breathing )is really good in case if we have diastasis recti . Because it doesn't cause intra-abdominal pressure hypertension. Am I wrong ? Thank you very much .

Is it appropriate to do small leg lifts while laying on your back with DR

Hi Michelle thank you for the great video and detailed elaboration. What’s the rationale for this exercise to repair diastasis recti instead of working on tummy muscle directly?

What happens if you don't feel them?

Hello, I am 22 and I have this, never had kids, and I have always been skinny. should I see a doctor? I have always noticed this while doing abs workout but I thought it was normal, I barely have fat on my stomach so I don’t know why I have this thing, can I fix it with these exercises or what? 😔

I have 3 finger gap. How much time will be taken to cure it? Please reply?

Hello Michelle, I have yet to find a video of a person demonstrating on an overweight person to determine whether or not they have the separation. I'm overweight myself and I can't seem to locate it. The only way I can tell if I -might- have it is when after walking on the treadmill, I get a backache and my hips feel stiff. Can you recommend other ways or give more tips on how to find it?

I nearly cried, I've been biking and training with weights for a year without realizing I have this issue.

Hi can i do treadmill or jump rope workout if i have dr issue. Pls advice

Hi Michelle! This was very informative, as well as all the other videos and your site! Really appreciate what you're doing! Do you suggest treating a umbilical hernia in the same way? I'm a Pilates instructor, I work out A LOT, and I think I first realized I have a problem with that during my training more than 10 years ago. I work out a lot, and hard I'd say, and I can't imagine doing just these suggested exercises as an ab workout! But I'm also afraid of making it worst or even getting pelvic floor problems in the future (I was referred to your site by an article on SUI). Any comment you might have I'd be grateful, thanks for your time!

Everyone is different how long roughly does it take to repair

Hello Macheille, I m also suffering from DR with five finger gap. Can I do suryanamaskar?

I had second c section 8 weeks ago my Belly is huge and loose ... I'm 85 kgs and 5.5 height.. which excercise to start..plzz hlp

When doing these belly therapy workouts should I tighten my belly or is more sucking the belly button in?

Hiii I’m 16, never been pregnant or had any surgeries that I know of and I have this so how many times a week should I do these exercises? Is it a daily thing? Thank you!! 💗

Michelle, I am 62 years old and I was diagnosed with Diastasis Recti in 2006 by a very popular local surgeon. I have only given birth to one child (natural child birth) in 1981. I have done these exercises for many months with no results. My surgeon said I should never allow any surgery on this area (far too dangerous). This looks horrible. What should I do?

Hello, I had my 4th baby 2 yrs ago and I noticed something wrong with my stomach after my 3rd baby but didn't know what it was until just a few months ago. I did the self test and it seems i do have a separation, I also asked my obgyn to check and she said I do. I don't really how much it's separated it might b 3 fingers but not 100% sure. I wanted to know should I do these exercises with a belly band and should I wear a belly band to bind my abdomen more often? I know some of the unsafe ab work outs but is zumba safe to do, there is a lot of ab movement in the dances? Thanks for taking the time to post this video.

Hey Michelle, I mistakenly did intense plank exercises for just once and now i have a vertical wrinkle that starts from my belly button going downwards. What may have caused this is this related with diastasis recti and can this be cured?

Hello, I've gained quite alot of belly fat so it's hard to tell but I'm pretty sure I do have a DR because I remember the midwife saying something about it right after my second c section. I've has 2 c sections and my last one was 4 months ago. Want to fix my DR before I start exercising again.

I have one finger diastasis rectai, can i do cardio like planks and swats ??

Hello! i was wondering if you can do this exercise if you are not pregnant yet or just to prevent diastasis recti in both men and women? thanks a bunch!

Hi I am a future osteopath and I love your videos! I would like an advice from you if it’s possibile : I am not post pregnancy but I have a low belly fat that I can’t get rid off. I tried so many Abs exercise and I was wondering if these exercises on the deep core muscles would be useful for my situation. Can you help me?

Hi Michelle... do you have any more exercises to follow this series? Thanks!!

if I have a 1 to 1 1/2 sepration ok for leg lifts and ab workouts it's not to far apart but it is kinda deep like a little less to half a finger on my hand witch is small

How long (on average) should I work on DR reparation to close the gap?

Hello! Thank you so much for this video! Tried the workouts today and felt great engagement. I spent some time doing intense ab workouts that I shouldn’t have and have stopped them and am focusing on repairing now. My question is I feel like my right side is much stronger than my left. Should I do more exercises on the left side to compensate?

Forgot to mention 3 out of my 4 births were c sections .

Hi Michelle please advise. 9 years ago I had triplets. 2 yrs later I had a hernia repair with a mash. I was told the exercises won’t help

Is it safe for diastasis recti and umbilical hernia?

Will following just these exercises help in removing belly pooch along with closing of abdominal split

Hi Michelle, Thanks for the great videos. Question: can a person have no gap in the recti muscles but the abdominals dome slightly when leaning back.

Hi Michelle thank you so much for this informative video, had my last baby no.4 in 2018 April, can these exercises still help me, i look pregnant , my stomach is hard when i stand but soft when i lay down i did the test that i watched in your other video i get about 3 to 4 fingers in and i also have spina bifida so i suffer with lower back pains. Thank you in advance🤗❤

If you just engage the lower abdominals for 10sec why do you need to do the leg part, what does moving the legs do?

Hello, my question is when is it safe to start crunches and planks after you've worked on this problem? How long should we work on it before doing more intense core exercises? Any help would be greatly appreciated. I really don't mind the wait. I wanna make sure I do this right. I had twins almost 10 years ago after five other single pregnancies. Always bounced back after my single pregnancies but had a diastasis recti although I never realized that's what was going on - pre KZfaq days. Then with my twins I worked hard and lost a lot of weight by the time they were 5 months, then stopped working out and went full on mommy mode not time for me the past 10 years and gained it all back. But once it all fell apart I tried getting it back a few years ago and it's been hard but I'm getting there. I've gone up and down with acceptance and trying to get it off. I've finally made a difference with intermittent fasting, a belly binder, but I know exercise is key. When I was younger I could lose weight like nothing, just eat less or work out 20 minutes a day and poof, gone. But now as I get older it's sooooo much harder to get it off that I've given up at times, but I'm more determined than ever. I don't mind aging, but I'm not gonna let it all go weight-wise, then it's all over. I'm 41. Long story short, I'm starting to lose weight but realize I have this problem and I may have made it worse at some point in the past few years when trying to lose the weight I gained back. Um, so here I am a mess. I've done a belly binder, which I know you're supposed to do with exercise but couldn't make time to do the exercises. I work and sit at my desk all the time. If I'm not at my desk I'm doing something for my kids. I am finally ready to do this and want to do it right. I've saved your video and a couple other safe ones to my favorites tab on Edge, but just want to know when am I in the clear to move forward with planks and crunches. I love them and it was a bummer when I realized they were making my belly worse. :( lol.

Hi Michelle, Thank you for your videos. Do you think that I will ever be able to close my DR. I also have a small umbilical hernia. My last section was 22 yrs ago and I always had a mummy tummy since. I am 60. The upper part is not too bad but the area below the navel is very flabby I can hardly feel my TA TIA for your reply.

When I gently engage my deep abdominal muscles (or shortly after) I get a burning sensation right in the center of my lower abdomen (where I would think that my bladder is located). Should I ignore this feeling, or does it mean that I should avoid this exercise?

Thank you, how long will I see results

can I do cardio workout HIIT?

#MichelleKenway , are there different exercises for those whose scar runs horizontally? Thank you.