Being Jenny Marie Aw Thanks Jenny!

Lina Safi it’s very true.

Whitney McGinnis it would depend on the exercises and where I was in my recovery process. Usually once a day, but some I would do 3x a day.

Thank you.

Soni K I’m not sure about planks. If you aren’t sure you can just avoid them until your core gets stronger. You can get PiYo from Beachbody.com, a beachbody coach or you can stream on beachbody on demand. I think it might be available on Amazon too.

I got the images from my Physical Therapist who had a book from the APPI, I then looked online for reminders of how to do the exercises accurate. You may have to get the info from someone certified in Pilates. I'm not sure though. Sorry I'm no help there.

thank you so much for sharing!

Victoria Watkins I hope it was helpful. :)

+Balanced Vitality it really is. I did already know like how I got it and what it was...but the exercises you showed here it's the kind of help i specifically need. I had started closing mine about 3 years ago when I had my twins. but I got fed up and frustrated because it went from a 4 and a half almost 5 finger gap to about 2 1/2 finger gap. and if you aren't careful you can reinjure yourself..which is exactly what happened to me whilst I was vacuuming this high pile rug. the vacuum got stuck and instead of picking it up I pushed through without having my core muscles engaged and it pulled back open. there were some other contributing factors to me not continuing to do my exercises but mainly was just overwhelmed with having 3 children 2 and under. but! with all that being said all the exercises you showed me were not ones I was doing before. so it's something I can add into what I was already doing. long answer short, yes very helpful!

Oh no! That sounds painful! I think the most important thing for me to learn has been how to engage my core properly. It really does make a big difference! I'm so glad it was helpful, and I hope some of those exercises work well for you! :D

Monisha Cunningham I’m sorry, I’m not able to do that due to copyright.

Balanced Vitality i understand the formality . I’ll leave my email here just for the heck of it then :) Monishacunningham@yahoo.com . I just cannot bring myself to pay a PT for this info.

I'm sorry. As a content creator, copyright is very important to me. It's good to see a PT if you can anyway because you can't start out doing all of the exercises based on how severe your diastasis is and if you have any other issues that correspond. A PT will help you know which exercises to start with, and how and when to progress to other exercises or various levels of the same exercise. I'm sorry I can't help you here, but do wish you all the best in your recovery! :)

Mackenzie Conrad yes I was told not to put both feet in the air until my gap closed. Only one at a time. That’s what I did. :$. I haven’t heard about side lying or being on all fours though. Of course, that’s why I advise working with a Physical Therapist trained in diastisis. He/she will know just what to do and will likely be up on the latest research. :)

Desery Boamah it took me a couple years, but I was not consistent with exercises in the beginning. I started feeling better, and then I lost momentum to keep it up. Usually PT exercises are twice a day about 20 mins each time. I moved on to doing one 30-45 Minute workout a day.

Desery Boamah I just had another baby though and it reopened (which is to be expected), so I’m gonna start working on it again as soon as I get the Ok from my midwife. (Baby is only 5 weeks old.)

Balanced Vitality thanks for the reply.

Balanced Vitality oh I see..congratulations on your new born baby. Wish u all the best. I’m also 8weeks postpartum

Desery Boamah congrats on your little one!!

Lena Farid you can do it! Honestly, it took me a long time. My youngest was three by the the time I closed it, but I wasn't working hard on it that whole time. You are so close! You can do it!

Wow that's inspiring to hear, but also frustrating. I was born with an umbilical hernia and I had the hernia repaired at 7 years old... However the abdominal walls weren't fixed. Is it still possible for me to close the gap at 20 years old?

I don't know how the surgery would affect things, but I'm sure your best bet is finding a good PT - even if it won't close all the way, I feel pretty confident that PT CAN make a difference. If you don't have a Physical Therapist in your area who specializes in diastisis and pelvic floor issues, I strongly recommend looking up the Tummy Team online. I'm pregnant again with baby number 3 and due to my sickness and inactivity at the beginning of my pregnancy, my diastisis has opened back up again, but it's still much better than before, and they are already working with me even while I'm pregnant. We are confident that I will get it closed back again if I am diligent. You can do it. It takes hard work, but it can be done. :)

Hi Beautiful Bree, I also was born with an umbilical hernia and got surgery at 6 years old, but I just got familiarise with diastasis recti a few months ago after having my baby. I've always notice that my abs were strange but I never related it with the hernia. But I can say that when I started practising Yoga and Pilates 10 years ago, my abs turned very strong, with no abs separation at all. That's when I stopped doing crunches and sit ups, because I preferred exercises who works the muscles at a deeper level. Now I have diastasis recti because of the pregnancy and I'm correcting this issue with the modified exercises. I hope this information helps.

I have the same issue with an umbilical hernia with which I was born and operated twice when I was a teenager. Now after my second baby I have 6.5 cm of diastasis. My baby is already 1 year old. Is it too late to start? Is there a real chance to escape from surgery and repair my diastasis only with exercises? MJ Franco, how has been your progress after this year of exercises. What are you doing exactly?

Sabrina Wilkinson I’m sorry you’re having a hard time getting the right care. It’s so hard to find. I hope you are able to find someone who can point you in the right direction for healing.

Bridgette White Length of time to heal depends on a lot of different factors including the severity of the split, if one is nursing, etc. I didn’t eat any special foods specifically for this.

I don’t know. I’m sorry. You will need to ask your healthcare provider.

@@TicketToLearning thanks for ur reply.. Ill be 6 weeks post next Friday and I will ask then..

Punjabi Princess congratulations on your new arrival!

amitaphout that’s usually considered normal and I wouldn’t think you would need to modify your exercise routine. Just find something you like that focuses on your core and you should be fine. :)

What's your update, did you see any results?

@@VaChier-vb3pb If you are consistent it definitely helps.

@@lostinspace306 got it..my son is 11 as well so I'm glad it's not to late for us 😊

I don’t know if it’s something we’re supposed to do. When I’m walking or doing exercises I try to be aware or properly supporting my pelvic floor but I’m not always good at it in the daily flow of life.

Tammy Deyzel It's hard to say because I didn't hit it as hard from the beginning. I started feeling better after a few weeks of PT. It took a few months of hard work to really SEE a difference.

Rashmi Vishnoi that will vary greatly depending on current strength levels and how bad the diastiasis is. It’s best to talk with a doctor or PT.

One of my relatives has surgery on hers and it helped a lot. I hope you are able to find relief. Are you dealing with a lot of pain from it?

I’m not a physical therapist so I’m not qualified to demonstrate the exercises properly.

It took me between 2.5-3 years but I wasn’t really serious about it most of that time. When I really started being consistent and working hard, it took about 6 months give or take.

I got the images from my Physical Therapist who had a book from the APPI, I then looked online for reminders of how to do the exercises accurate. You may have to get the info from someone certified in Pilates. I'm not sure though. Sorry I'm no help there.

Hi - Thanks for your reply. Question: Did you ever do abdominal work with Thera bands to build your core? I am referring to Standing Anti- rotation press. That's what it's called. Wondering if this can stress diastasis recti,

I am not familiar with that. I am pretty sure twisting from the core is not good for diastasis. I am not a physical therapist though, so I'm not sure. I found a new great online resource thetummyteam.com. You might find some good information there. :)

Ray U. Did u find them i could not find them either

I don’t have specific exercises to share as it’s been so long for me and I’m not a medical professional. Seeing a physical therapist who specializes in Diastasis is the best option- even if you can only go once or twice to get exercises you can work through in your own. I understand this isn’t an option for everyone though. A couple resources that I’ve found sense that could be helpful are MUTU system and MommaStrong. Both of these programs are led by Physical Therapists who specialize in postpartum and pelvic floor physical therapy and address Diastasis in their programs.

Do you use to wear Tommy belt for support and did u change ur diet or something pls tell

Jitty Jestin I’m not sure for diastisis. I also have issues with pelvic floor prolapse and jumping rope is a big no for that, so I have never asked about it or looked into it.

Rita Jay I’m not sure what happened to the links I shared, but Michelle Kenway is a PT with some great starting exercises. Search her name and diastasis recti here on KZfaq, and that video should pop right up.

It varies

I would recommend working with a physical therapist.

Llouvakates Mantua oh no! I would not reccomend most of Beachbody workouts with diastisis. I used PiYo but AFTER physical therapy AND keeping in mind modifications and conditions she gave me for exercise in general. Are you able to see a physical therapist?

Jeff .WEISS I hope all goes well as you work on it! Congratulations on your fantastic weight loss!

Strawburry Lorelei I would certainly go with what your PT recommends. I’m not a physical therapist and can only share my journey. I do know that doing planks, or anything where gravity works to pull those muscles can be a challenge for some people. By all means, err on the side of safety and don’t take my word over that of a trained professional. :). Good luck on your journey! :)

Strawburry Lorelei I had the help of my PT. It’s important not to do exercises like crunches or that are intense until the gap is closed to two fingers or less. Overall, I’d say the guidance of a PT is the best way to know though.

Unfortunately I do not, and currently I'm pregnant, which is a whole different set of exercises, so I can't make one any time soon. I'm a bit hesitant to as well because I'm not a Physical Therapist. I was dealing with both a uterine prolapse and Diastisis at the same time, so it's hard to know exactly how long, but I would say I started feeling associated back pain relief very soon after I started physical therapy (in the first month or two). It took about a year and a half to fully close, but had I worked harder that could have been much less time.

+Balanced Vitality Thank you for your video and Congrats

This is Mommy & Maddy I’m sorry. :(. It’s no fun, but it can be fixed!

I'm not a professional, so I can't say for sure, but my guess would be that you CAN repair it, it just might take more work.

Balanced Vitality thank you . I am going to try and try and try till I succeed .

min ya unfortunately I did not take a picture before I started the process of working on my diastisis. There is quite a lot of progress between those photos and even more was made after, but you are right. The before and after shots I have are not drastically different. :)

That’s a big split. Physical therapy can help though! Are you having back pain from it?

I highly recommend working with a PT trained in diastisis recti (as I did) before doing any exercises. They will know which exercises are right for you. :)

Amanda Colon I’m sorry. I don’t understand what you are saying/asking.

I’m not sure. I received the information from my physical therapist. They might have a book you can purchase.