DIASTASIS RECTI EXERCISES TO REPAIR AB SEPARATION

DIASTASIS RECTI EXERCISES TO REPAIR AB SEPARATION | CARLY ROWENA

Рет қаралды 164,183

4 жыл бұрын

Join me for two diastasis recti exercise routines. Diastasis/Coning is when your Linea Alba loses it's elasticity and can no longer hold your abdominal muscles together. This can happen to anyone, men, babies, women who have had a child and women who have not.
How to check for Diastasis: Lay flat and perform a crunch, place your hands into the the middle of your stomach and look for a bulge or coning, then place your fingers into the gap to measure the width and depth.
Level 1 Beginner. I recommend that everyone starts here. Perform every other day or 3 to 4 times a week, 16 reps for each movement and for around 4 weeks before switching to level two which i will share next week.
1. 16x Ab Glute Roll
2. 16x Single Leg Steps
3. 16x Ballet Taps
4. 6x Half Deadbugs
5. 16x Bent leg Raises
Level 2 Intermediate. I recommend that you move onto this once you have mastered the moves in level 1 without any coning. Should you notice any coning during these intermediate moves please return to beginner. Aim to do this 3 to 4 times a week or every other day.
1. 30x Full dead bugs,
2. 30x Knee Tucks,
3. 30x Reverse Plank lifts,
4. 30x Upright leg raises.
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Carly Rowena
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Camera: Canon G7X or Canon 5D Mark III
Editing Software: Final Cut Pro X
Thumbnail Editing: Canva
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*Disclaimer: Everything mentioned in this video is something I have spent my own money on and adore, if not, or it's sponsored by a brand I love then i'll always pop it below and in the description above.

Пікірлер: 133

@OhCrayyy 4 жыл бұрын

Level 1 starts at 1:08 and level 2 at 5:20 💛✨

@CarlyRowena 4 жыл бұрын

Thank you, will add that to description for you all xxx

@munahajir618 3 жыл бұрын

Hi thanks for this video, so do I start with the beginner one only then move to intermediate? How long do u suggest I stay on the beginner one considering I could barely do the leg raises one? Thanks

@kaysonmalakai3711 2 жыл бұрын

instablaster...

@samanthaschappaugh307 2 жыл бұрын

Wonderful workout! Thank you for sharing it free on KZfaq! I’ll be incorporating this into my routine!

@CarlyRowena 4 жыл бұрын

Diastasis recti is a common issue which doesn't just effect postpartum women, it can happy to men, babies, children and women who have not been pregnant. This video and the two workouts are also perfect for those of you looking to improve your core strength and notice a change in your stomach! Don't forget to save and share! xxx

@dellfa1413 4 жыл бұрын

Hey Carly I totaaaally love your videos, a lot of my friends follow your channel religiously and asked me to check you out for something I am currently working on, look out for an email from "dele from prepfit" keep killing it.

@VAl4978 3 жыл бұрын

Can i do it with an ileostomy? I want to strentgh my core cause of the surgery and prevent hernia.

@nicksancho5708 2 жыл бұрын

Ive got this and im going to try that! Thanks for the great video!!

@sonyeawilliams6 3 жыл бұрын

Thank you so much for this video, I appreciate you!!! Finally what I needed.

@emilya2342 3 жыл бұрын

Thank you! Yes please, I would love another level :)

@elvirauntila2620 2 жыл бұрын

Excellent workout, thank you !

@Alii_Kongz 2 жыл бұрын

Hi Carly, thank you for this. no one told me about this I had to look it up myself and came across this video. will start doing them to fix my DR

@stefaniebeh706 3 жыл бұрын

Thanks for this! Results: started at 4cm open diastasis, nearly 3 years PP after my 2nd, been doing stage1 for 2,5 weeks. So far - noticeable flatter belly and less lower back pain, easier to keep good posture. I am really hoping for more progress as I continue! This is the first set of exercises I could remember and just do whenever, all the others were too complicated for me to do on my own (so I ended up not doing them, because I can't fit following along a video in between all the ging-ons at home). Hopefully I'll update with more good news in a few more weeks!

@sh198 3 жыл бұрын

My second child my son is 4 years old and I didnt realise I had this problem until now. My posture is awful and can feel the gap using the finger test. Fingers crossed this workout helps me

@kristinkeller5705 3 жыл бұрын

Thank you finally something I can start with

@JessicaBurgo 4 жыл бұрын

This is a good one. I have a lot of clients that deal with this

@HH-mm7dc Жыл бұрын

Thank you so much for this. Simple but effective and can feel something happening in my current non existent abs after tryin each one xxx

@OhCrayyy 4 жыл бұрын

I was just doing your first video and this came up!! Yay!!

@CarlyRowena 4 жыл бұрын

Woohooo, let me know if you'd like a harder one! xxx

@Hopelessromantic666 Жыл бұрын

I feel the burn in my legs ,butt and abs!!! Keeping this up !!

@SuperBubblybubz 4 жыл бұрын

Yay Thank You! I have noticed my stomach/abdomen cone when working out. Having difficulty. This will be perfect! 1 year PP.

@CarlyRowena 4 жыл бұрын

Let me know how you get on xx

@mandymandy475 4 жыл бұрын

I love this session. I’m doing it every other day as you suggest.

@kristinajoseph9975 3 жыл бұрын

Did you get results?

@shirleythetemper 4 жыл бұрын

Thank you so much for making this video. I had a hysterectomy last year for huge fibroids and I’ve noticed that my lower abs have been super weak since and had a bit of a bump (coning). I can already tell this is going to be helpful😘🙏💪

@dolly400 4 жыл бұрын

Yes yes yes thank you thank you!!!! After 3 kids I need this!!! Starting Monday so so glad I saw this. xx

@CarlyRowena 4 жыл бұрын

Yay, let me know how you get on xx

@makaylak2k 2 жыл бұрын

@@CarlyRowena How long does it take to repair? I have 4 kids. With my first 3 there was no issues getting back to shape but since my fourth it’s been more difficult. I don’t feel my separation in huge. When would you recommend normal workouts.

@joannechu1135 4 ай бұрын

I think I didn't see the ballet steps on the phase 1. I see it written on your description . Shut loving the workouts and ready for my road to recovery

@finninggris3199 3 жыл бұрын

thank you

@Aloha4mumma 4 жыл бұрын

Thank you so much for doing this Carly! I had just found the other work out on KZfaq you did after your last baby and I’ve been doing that for about a week, this will change things up a bit for me, I can’t wait to start seeing some results, thank you for sharing this! Oxoxoxox

@CarlyRowena 4 жыл бұрын

let me know how you get on!! xxx

@catecate70 3 жыл бұрын

I am 50. I suffer from diastasis since the birth of my two daughters, Caesaeran section twice. Never really recover. I am trying my best with exercises, no results because no commitment I guess. Hope this would help practicing every other day as you said❤️

@isabellalimnios7498 2 жыл бұрын

Hi Carly, i really liked this! I haven’t seen another level. Is there a level 3? Thanks!

@sarahbevan6344 4 жыл бұрын

Thank you so much for this Carly! I’m currently studying for my pre and post natal qualification, and found this super helpful ! Hope you’re well! X

@CarlyRowena 4 жыл бұрын

Oh amazing, you're going to help so many people xxx

@aprilswales8866 2 жыл бұрын

Great to see a medical professional want to share this information. So many of us were never told this was a thing and what we can do for it not to get worse.

@Seraphimorama 2 жыл бұрын

Did you do a level 3 video since then? I find this very very useful.

@HallStyling 4 жыл бұрын

brilliant thankyou for this. Yes please to a level 3 x

@CarlyRowena 4 жыл бұрын

coming! xx

@CarlyRowena 4 жыл бұрын

level 3 coming your way!!

@rachaelstafford4855 2 жыл бұрын

Great video! Should practice tva breathing while performing the exercises or just the exercise themselves? Thanks.

@zfarole 2 жыл бұрын

This is wonderful. Thank you. I find that my back hurts with some of the exercises. Then I have to stop. Do you know why my back hurts?

@Glowngstrzz 2 жыл бұрын

I m starting this exercise 3.5months postpartum today, 1.5 finger gap Diastasis and 36in waist. I will update my results in a week

@Analkarneval 4 жыл бұрын

Wow, i feel this Even more then normal ab Workouts!! I Think i do it right. Thank you! And the 2 different levels are very nice. Maybe u can do one workout More for advanced to prepare for normal Workouts? 🥰

@hollyparsons3290 4 жыл бұрын

Thank you :)

@CarlyRowena 4 жыл бұрын

You're welcome!

@alisonzetic9489 2 жыл бұрын

Thank you for your video. My muscle separation is bad had an ultrasound done. Hoping to fix it without surgery. I have pain every day especially around my bellybutton. Tired and worried.

@hazela7477 4 жыл бұрын

Thanks for the video Carly! I really need this. Btw, what brand is the sport bra? Looks so comfy!

@CarlyRowena 4 жыл бұрын

It is! This is Lululemon xx

@catherineripplinger4471 2 жыл бұрын

Hello. Great video. Having tried your movements, lying on my back, lifting my head and shoulders tightens the muscles under the diaphragm and brings out the diastasis. It's complicated. Is there something that I'm doing wrong? Thank you very much for your answer.

@electriceyebabe715 3 жыл бұрын

I’ve had “coning” for as long as I remember, since childhood. Never knew what it was or why my stomach did that when I exercised but other kids didn’t. I was a skinny kid but was able to do controlled belly rolls and extend my tummy quite a bit for a laugh. Now that I have DR post pregnancy I’m just now learning about my abdominal muscles! Is this something to be remedied with level 1 practice?

@kokhabahmad9600 4 жыл бұрын

Hi thank you- I have a severe diastasis and working at home in this current climate has encouraged weight gain too- all videos that I have seen on diastasis show ladies with flat tummies- how long does it take to get to that point?

@godfirstalways6 3 жыл бұрын

So your saying if u look down as ur doing these workouts and you have coning to go back to the beginner video until u no longer see it no longer ?

@natisb7713 4 жыл бұрын

Thank you for this, I tried the first part and it felt great. Definitely more difficult towards the end, but in a good way. About the 2nd part - I have old knee injuries so tend to avoid putting weight on them. Would repeating some reps of the other exercises in part 2 work as a replacement for the knee tucks? X

@haroldcolephoto 2 жыл бұрын

Before I start this regimen, I’d like to know if I’m supposed to engage, or tighten my core/abdomen while doing these exercises?

@zoniavesely1944 3 жыл бұрын

This is wonderful! But, what exercises can I do to stay proportioned? I'd like to work on toning my upper body without injuring my diastasis and umbilical hernia. Do you have suggestions or a video for this? Thank you!

@susandwyer5522 4 жыл бұрын

Any tips on identifying whether you have coning when there is belly fat on top?

@deenewton5693 2 жыл бұрын

Have you figured this out? Still trying to figure it out

$@fracturedfairytales979$

@fracturedfairytales979 3 жыл бұрын

Can’t believe I am just getting this info after all I have done to remedy and stay in shape. Thank you! Any adjustments for 15 years post partum, 2 C-Sections? 🧚🏽‍♀️💜

@ConservativeLatina86 2 жыл бұрын

Hi, i think i have a 1 1/2 separation? Is this not diastisis recti? Could i do regular ab exercises or just keep this up? Another level would be nice!!!

@sineadstarmore7388 2 жыл бұрын

Hi Carly, loved your video. Just wanted to ask when I’ve healed my Diastasis rectic can I resume to your normal workouts? As I’ve heard it better to heal before starting doing planks etc because it can put more pressure on tummy. Also what is a healed diastasis rectic? No gap what so ever or 1cm? Thank you Sinead.

@CarlyRowena 2 жыл бұрын

I would always recommend to try and heal the depth of your diastasis first xx

@jens7202 2 жыл бұрын

When the leg slides out do you breathe in or out?

@janetmayango4491 Жыл бұрын

I modified the second one because I still have openings grap about from 5-3cm now

@asraaltaf2197 3 жыл бұрын

Can i start ab exercises after i have healed from diastasis? And when?

@AnaRodriguez-ix5ns 4 жыл бұрын

I had a baby 5 years ago, I had a very bad birth. My son was born with a congenital heart disorder so I never asked the doctors what happend to me, why did I blow up to nearly 200lbs in 3days. So abdominis rectus really suffered. I never exercised until 2 weeks ago, I would say because of you. Right now I have alot of loose skin, and when I bend forward my stomach hangs like crazy. So I say yes, another level please.

@CarlyRowena 4 жыл бұрын

Oh Ana that sounds awful, i am so sorry! xxx

@AC-iw5mv 4 жыл бұрын

Thank you so much, I am now today 9 months postpartum and have used your part one video since 7 weeks postpartum :) thank you so much. When do I know if it's safe to do planks and pushups again? Do you still have DR or is yours fully healed? X

@CarlyRowena 4 жыл бұрын

Its safe to do those exercises when you can perform without coning xx

@danip815 2 жыл бұрын

@@CarlyRowena does coning ever go away even if the gap is small?? If core is engaged won’t coning reduce while doing other ab workouts?? Please reply

@DJC-1004 2 жыл бұрын

I don't see the ballet taps.. did you forget them or did I miss them somehow.

@sajeedahbadul4028 2 жыл бұрын

I have a one finger gap all the way but a 2 fingers gap at my navel.. Do I have diastasis recti? I definitely have that coning though.. Confused!

@andleebaziz5213 3 жыл бұрын

Hi.. i started with your 10mins disastic recti workout a month ago. Then i started doing this one in addition with the previous video fron 10days now. Though i don't think i have some serious disastic recti issue yet but i have really bad mummy tummy and because i don't want to risk myself, is the reason i started with these exercises. Unfortunately i don't see any difference yet, so i really want your advice on this. Should i continue doing these and wait for the result or should i try some other exercises???

@aksavlogs6587 3 жыл бұрын

I did diastasis recti exercises ..and now I have 1 finger gap. Hereafter can I start normal abs reduction excersises?

@mandybaldwin4503 4 жыл бұрын

Love this!! I used your first DR video after my first baby and now I can add this one alongside it. I am 6 months postpartum with baby #2, what perfect timing lol. I would definitely like a more difficult one of these videos.

@CarlyRowena 4 жыл бұрын

Amazing, how are you doing? xx

@mandybaldwin4503 4 жыл бұрын

I’m doing good so far. I never had super severe Diastasis, but I definitely felt like these videos helped my core get engaged and stronger. Love your videos so much 😊

@sulthanabegam7626 3 жыл бұрын

Hi i have it DR for more than 10yrs can i fix it?

@d26s10 4 жыл бұрын

I have zero lower ab strength, lying leg raises are impossible for me without my neck feeling the tension or my lower back lifting. Will these exercises help improve that? I’ve never been pregnant but get lower back pain when sitting or standing for long periods (not due to excess weight.)

@CarlyRowena 4 жыл бұрын

This will 100% help! xxx

@Crystalll999 3 жыл бұрын

I feel like I’m coning every exercise .... either it’s my fatness or coning I feel hopeless...

@ralmjamearcervantes6711 4 жыл бұрын

I had a baby 10yrs ago and I still have my hanging belly, can I start on directly to level 2 or need to start level 1? I hope u can answer me? Thanks in advance @Carly Rowena

@CarlyRowena 4 жыл бұрын

Start with level 1 and then move up xx

@ralmjamearcervantes6711 4 жыл бұрын

Carly Rowena Thank you 😊

@GyanPrakash 4 жыл бұрын

First!

@bridgetburn7364 4 жыл бұрын

My kids are now 8 & 5 and I still have DR, just can’t seam to get rid of it 😢. Will definitely keep going with this video though & hopefully it’ll help! Thank you x

@CarlyRowena 4 жыл бұрын

You got this!

@sarinade-martine5654 4 жыл бұрын

I had a 4.5 cm DR gap after my son. I'd definitely recommend Katrina Oakley (on FB, website or her free app). Her beginner core workouts are all free and they really really work.

@buzzi2k 2 жыл бұрын

Hi Carly! How long after birth roughly should we wait, if any wait, before beginning level 1?

@CarlyRowena 2 жыл бұрын

Recommend getting checked by your physio or midwife first but ideally after 6 weeks x

@buzzi2k 2 жыл бұрын

@@CarlyRowena Amazing thank you! I feel so positive looking ahead to recovery knowing this resource is here - thank you xx

@nuzhatbatoo1343 Жыл бұрын

Hi I m Frome Pakistan plz tell me how much time diastis recti have gone I have mummy tummy big pooch 😭😭😭

@hibana8623 2 жыл бұрын

Can i do this while pregnant??

@SilvieLoco 4 жыл бұрын

Can i do these excersices while being pregnant to prevent it? im staying active with Crossfit and im 6 months preg! 💪🏼

@AC-iw5mv 4 жыл бұрын

No it's not suitable to be lying on your back

@SilvieLoco 4 жыл бұрын

A C you are right thanks !! 🥰

@CarlyRowena 4 жыл бұрын

Not recommended once in second trimester, i did crossfit throughout until day of birth - keep going! xx

@IvanaChapman 3 жыл бұрын

Short periods on your back, in a normal healthy pregnancy, are now considered safe. But you can do TVA contraction while seated or standing, if you’re more comfortable.

@Bh-vn8gf 2 жыл бұрын

I do t understand what you mean with conning

@vidz953 3 жыл бұрын

9 months pp and I finally feel like I can start taking this type of stuff on! (why is it that we moms always come last?) I have such trouble finding info about fixing DR while breastfeeding - is it possible to close the gap while still doing so? Or does the continued presence of relaxin make that impossible?

@CarlyRowena 3 жыл бұрын

100% - its actually the best time xx

@vidz953 3 жыл бұрын

@@CarlyRowena Thanks, Carly! 💕

@susantan1602 3 жыл бұрын

Is it true crunches should be avoided since it will focus on the 6 packs, which should really be avoided?

@danip815 2 жыл бұрын

Yes please don’t do it if u have DR

@danijelastrauss7069 3 жыл бұрын

Conning SO much as soon as I start intermediate for SOOO long! Any suggestions?

@stuff4ubeautyproducts195 3 жыл бұрын

First engage your core conning will flatten then u start...then u keep checking that its not conning...if it is you stop engage the core then start again..

@joe-zf7fx 4 жыл бұрын

Lee Haney has entered the chat.... Ronnie Coleman has entered the chat...

@ashleybearden1906 3 жыл бұрын

Every time I add this to my watch later to save it for next time I workout it isn't there when I go back, wish I could figure out why

@CarlyRowena 3 жыл бұрын

Thats so annoying, im so sorry xx

@mariettapeach675 3 жыл бұрын

Make a Playlist where you can always refer back to it

@HoneyxLime 2 жыл бұрын

I did the same thing. Maybe you need to sort from newest.

@srivyshali7216 2 жыл бұрын

I m in my 6th month of pp...can I do this exercises now?....

@CarlyRowena 2 жыл бұрын

Yes, I would only do level 1 for now and see how you find it. Listen to your body and consult your gp if something doesn't feel right. Let me know how you get on. Have you noticed coning since how your baby?

@bhargavimangalampally7817 3 жыл бұрын

Iam 11months postpartum. Iam having DR abs separation only near the belly button about 4 fingers gap. Iam doing part one exercises but not seen good result. My belly button is popping out. How much time will it take my belly to go normal. What are exercises that help.

@koolkanya4897 3 жыл бұрын

Can you do this if you are pregnant

@janine4962 2 жыл бұрын

I thougt you shouldn‘t lift you head because it makes DR worse? Why do you lift it in you 2nd level? Would interest me because I don‘t use my straight abs since over 1 year pp (have still a 2-3 finger gap) everyone is telling me that isn‘t good for DR

@Coachkine-CK Жыл бұрын

Très sympa, good exercices ! on fera aussi une vidéo similaire sur notre chaîne française bientôt !

@MB-um3rp 3 жыл бұрын

The subtitles doesn't let me see the movementes she makes

@vidyapkarikol1995 3 жыл бұрын

How many days it ll take to heal

@CarlyRowena 3 жыл бұрын

Different for every person so cannot comment but its worth doing! xx

@lollyb8808 3 жыл бұрын

Can u do this prevent it while pregnant?

@harveydenise 3 жыл бұрын

I like your videos, although they have too much publicity in between so it is hard to follow you if we have to stop every 5 min to skip the publicity :(

@CarlyRowena 3 жыл бұрын

Im so sorry, i actually ticked for no ads so will look and see what's happened xxx

@oasttango6034 3 жыл бұрын

Tum

@calvinliu6304 4 жыл бұрын

hello

@hidingincr 3 жыл бұрын

Sorry, I have to move on. The ads in the middle of counting reps are too intrusive.

@CarlyRowena 3 жыл бұрын

oh im so sorry, they should have been switched off! xx

@martinarcher1503 7 күн бұрын

sorry, but every single Diastasis Recti youtube video I find is presented by a young, healthy person who doesn't have the condition. Just once I'd like to see an older person like myself who has a very obvious case, and then go through the exercises with them. I don't have any faith in health and exercise advice coming from someone in their twenties who has yet to suffer the indignities of aging