Diastasis Recti Plank Exercises

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Күн бұрын

Diastasis Recti Plank Exercises. Not sure which exercises are safe for diastasis recti? Do you feel like there is so much confusing info out there? Some say planks are safe and others say they are not. I break it down and explain it all so you can understand what is right for YOUR body postpartum.
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Grab the diastasis recti measurement template here: drive.google.com/file/d/1uY_c...
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Jessica Pumple is a certified bariatric and diabetes educator, dietitian and pre & postnatal fitness instructor helping pregnancy and postpartum moms for 14 years. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies. She collaborates with the top obesity physicians across the country and also offers education for healthcare professionals on effective compassionate obesity and weight management.
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Always check with your doctor before starting a new exercise routine. Listen to your body and don't do anything that feels unsafe for you and your baby. Always protect your baby's neck at all times if they are not old enough to support it themselves. The information here is general information not a substitute for personalized medical advice.
Watch this video for diastasis recti plank exercises to heal your diastasis recti. With these exercises you can see a difference in your diastasis recti before and after for a flat tummy (no mom pouch). Always refer to your doctor but generally, you can start diastasis recti exercises at 6 weeks postpartum and diastasis recti exercises after c-section at 8 weeks postpartum. This video is for diastasis recti exercises for women after pregnancy (not men) and diastasis recti exercises postpartum. It shows you how to assess diastasis recti exercises to avoid. The same exercises should be avoided to prevent diastasis recti in pregnancy. I also link to diastasis recti test so you can start your diastasis recti repair. Also see our playlist on our channel for diastasis recti workout. Watch this video to see if plank exercises for diastasis recti are safe. Are planks safe for diastasis recti?

Пікірлер: 47

@PregnancyandPostpartumTV 5 жыл бұрын

Watch the video to see how to check your own abs for “coning” Let me know in then comments if planks are safe for you? 👇🏻

@AgathaDegasperi 5 жыл бұрын

Great video Jessica! I loved how you incorporated someone's question - really good. And you are right, this is an ongoing question and you clarified it beautifully.

@PregnancyandPostpartumTV 5 жыл бұрын

Agatha Degasperi Thanks so much! I was so happy to have a real question online to answer 🤣 Happy Hump Day!

@HowToMakeDinner 5 жыл бұрын

It's so great that you're focusing in on this specific topic! I can imagine it's a big one for new moms!

@PregnancyandPostpartumTV 5 жыл бұрын

How To Make Dinner Thanks Paula! I’m trying to answer questions from my moms 🙌

@BalancedtotheCore 5 жыл бұрын

Thanks for such a super helpful video. So many of my clients want to get to their pre- pregnancy routine quickly and they rush into planks when they’re not ready. I’ll definitely direct them to you channel. Such great info!

@PregnancyandPostpartumTV 5 жыл бұрын

Balanced to the Core Thanks so much, Gretchen 😘 Hope you are having a great week! Where do you live?

@pregnancyandchildhoodnutri2908 5 жыл бұрын

Yes, so important to exhale and engage TVAs before movements

@EmbracingHarvest 5 жыл бұрын

Awesome breakdown of diastasis recti. Mine is pretty mild but this is a great reminder to keep an eye on my tummy when I'm doing core exercises.

@PregnancyandPostpartumTV 5 жыл бұрын

Embracing Harvest | Organic Gardening, Seasonal Recipes I knew that planks weren’t good for me still, but only in the video could I see the coning. Going to check out your latest now 🙌

5 жыл бұрын

When I was pregnant, I was able to do those great exercices ! :-)

@PregnancyandPostpartumTV 5 жыл бұрын

Aurélie de The Good Speech Thanks! Were you able to avoid diastasis recti?

@lamajigmeg 5 жыл бұрын

wow, what an insightful topic

@PregnancyandPostpartumTV 5 жыл бұрын

Lama Jigme Gyatso: the Rational Contemplative Thanks Lama! I’m now a new subscriber to your channel 🙌

@Carolinaeyecandy 5 жыл бұрын

Thanks for the info!

@PregnancyandPostpartumTV 5 жыл бұрын

Carolina Eye Candy Beauty & Relaxation Lounge you are welcome! Thanks for WLC! 😘

@YourBestDesignedCareer 5 жыл бұрын

Had no idea that planks could be problematic, thanks for this info!

@PregnancyandPostpartumTV 5 жыл бұрын

Your Best Designed Career Yes.. neither did I after my first baby 😳 Wish I did though. Do you have kids?

@YourBestDesignedCareer 5 жыл бұрын

@@PregnancyandPostpartumTV Yup!

@sonalchaubey8766 3 жыл бұрын

Thank you for the amazing videos. What about side planks? I keep reading they are safe but when i do them my abs get into a weird shape (kind of like coning on upper side)

@erincovers 2 жыл бұрын

I have watched so many videos and still am not sure if I see coning or doming! It looks pretty much the same as your video Jessica, and you don't have coning or doming right? I only got into yoga during pregnancy (thanks to your videos) and am excited to do full sun salutations and explore more yoga poses now that I'm 10 weeks postpartum but I don't want to damage my core

@vjcxmq 3 жыл бұрын

This was my exact question and it's not safe for me-- I cone immediately. Online I read so much conflicting information. When I had asked my doc about it, she just gave me an online printout from "what to expect when you're expecting" that gave planks as an ab exercise. That didn't increase my confidence as I had already done a lot of internet research. Thank you so much for clarifying! And explaining the breathing technique as well :) Would you say the running is safe for those that don't cone while doing it? I read online you shouldn't run but I was an avid runner before and during pregnancy, and so I'm eager to get back into it. I'm 10 weeks postpartum and had a c-section (with no complications/pain after two weeks).

@mimi-hu4yc 7 күн бұрын

is it possible to close the gap fully? Mine is a one-finger gap rn and it seems unmoveable..

@GVOKids 5 жыл бұрын

💕

@PregnancyandPostpartumTV 5 жыл бұрын

Toy Future 🙌

@saimakhawar8770 Жыл бұрын

So 1st Diastasis Recti should be fixed & then Planks be done & when one will learn how to manage Doming/Coning? Have I understood right?

@m.zerenoz 3 жыл бұрын

whatever I do, I couldn' t get rid of mummy tummy for 8 months tough I' ve been doing d.r exercises every day.

@danc.1908 Жыл бұрын

So I lost 50 plus pounds and when I lay on my back and lift head and feet my belly button protrudes around the edges ...how can I tell if this is loose skin or an issue I have no pain or discomfort feel 100 percent normal just notice it when I do this exercise

@KingaGorski 5 жыл бұрын

I would definitely be weary of doing planks if I had diastasis recti - I will be binge watching your channel the day I get preggo, lol. Great information here!!

@PregnancyandPostpartumTV 5 жыл бұрын

Haha! You have time ... now I know how young you are! 😉

@shivanigarg4158 5 ай бұрын

I am healed with dr.. i can do crunch but during plank there is doming...is it safe for me to do plank?

@therestartspecialist9229 5 жыл бұрын

Jessica how can you tell if the exercise is causing pain from working weak abs or really hurting the person? My cousin just had a baby and is asking. She just doesn't want to push it to hard. Great video as always

@PregnancyandPostpartumTV 5 жыл бұрын

Thanks so much for sharing with her and for asking her question!!! 😘😘😘 Muscle soreness that is simply lactic acid build up from starting a new exercises routine or pushing a little harder than usual will not feel painful right away and “the burning” builds and becomes greater as the muscle gets more tired. The burning is also felt in the whole muscle body (not at a particular point). After the exercises stops, the burning should go away, but then it may feel the most sore 24-48 hours later and the next day. That soreness may be explained as “tight or achy”. The soreness should go away in 2-3 days or the soreness should dissipate with the next workout (even the next day) as the muscles warm up. Pain that is injury or harmful may be sharp or pinchy, may happen right away or not go away right after when muscle rests. It could also be at a particular spot (not whole muscle body). If the pain doesn’t go away in 2-3 days or there is any swelling that could be a sign of injury as well. Phew... hope that answered her question. Thanks so much for WLC, Meredith!

@PregnancyandPostpartumTV 5 жыл бұрын

The Restart Specialist Thanks so much for sharing with her and for asking her question!!! 😘😘😘 Muscle soreness that is simply lactic acid build up from starting a new exercises routine or pushing a little harder than usual will not feel painful right away and “the burning” builds and becomes greater as the muscle gets more tired. The burning is also felt in the whole muscle body (not at a particular point). After the exercises stops, the burning should go away, but then it may feel the most sore 24-48 hours later and the next day. That soreness may be explained as “tight or achy”. The soreness should go away in 2-3 days or the soreness should dissipate with the next workout (even the next day) as the muscles warm up. Pain that is injury or harmful may be sharp or pinchy, may happen right away or not go away right after when muscle rests. It could also be at a particular spot (not whole muscle body). If the pain doesn’t go away in 2-3 days or there is any swelling that could be a sign of injury as well. Phew... hope that answered her question. Thanks so much for WLC, Meredith!

@therestartspecialist9229 5 жыл бұрын

@@PregnancyandPostpartumTV That is a great answer and thank you so much.

@MomTheChaosCoordinator 5 жыл бұрын

So I actually have that more severe separation in my abdomen and my obgyn said that he could fix it while he was completing my c-section by tying those muscles together. Have you ever heard of that being done?

@PregnancyandPostpartumTV 5 жыл бұрын

Oh wow! Amazing if you can do it all in one 👍 I know that surgery is necessary for some, but I’ve never heard of it being done at the c-section. Better to plan ahead with twins I think too. Loved your bump in your video today!!! So exciting!!!

@MomTheChaosCoordinator 5 жыл бұрын

@@PregnancyandPostpartumTVThank you SOOO much! I'm a little nervous with everything that will be going on during my delivery. 😬I'm pretty sure I have a tear in my muscle as well because sometimes when doing crunches my muscle would get stuck on my rib and I would have to lean way back in order to get it unstuck.

@PregnancyandPostpartumTV 5 жыл бұрын

Mom The Chaos Coordinator yes...I’m can imagine it feels like a lot going on. But then you will have 2 new babies 💕💕💕💕 Eeek... I’ve also never heard a muscle getting stuck described quite like that. It will be nice to get the surgery done and healed while your c-section is healing and then you can start recovery more quickly after. Will be watching and following your journey! 26 weeks seems like a while to go, but I’m sure it’s going to fly by!

@MomTheChaosCoordinator 5 жыл бұрын

@@PregnancyandPostpartumTV I'm always the rarity. lol. Yes, can't wait to see those sweet babies. It will all be worth it! :)

@diba9900 5 жыл бұрын

Not safe for me... I get coning. I modify and do planks on the wall or on a couch 👍

@MzSilva 2 жыл бұрын

Yes the wall is exactly what I was recommended

@moderndietitian7316 5 жыл бұрын

So many other safe exercises. I would not do planks 🙌

@fancydoll54 Жыл бұрын

I do side plank massive doming belly look weird

@SpecialStrong 5 жыл бұрын

😉 Nice one! Using our online training program, we teach people how to incorporate exercise with the special needs population. Check out our website and keep it as a resource 🤗 😎