Whoooo hoooo!!!! Everyone let's hear 👂 it for the BEST physical therapist ever on KZfaq...... Cait Allison:):)!!!!! 👌🙏🏼where would we be without her DR videos?? Well,, i would be still looking pregnant with a lot of pain and health problems! !!! She cares enough about us to not charge us too!!!!! Take care to everyone who has enough strength to fix and heal their bodies:)!! Jeanne~

Thank you so much. Before your video I struggled for 7 years (2 babies during that time) to bring my abs back together. I'm thin but had this pouch that wouldn't go away. People kept thinking I was pregnant. After 7 months of doing this video and the 2nd one. My abs are finally 1 finger apart all the way down my abdomen. I barely have a visible pouch anymore. All my loose skin has tighten up allot. I couldn't have done it without you. I'm so grateful. I really didn't want to do surgery, I knew there had to be a way to do it naturally. Thanks again. ❤️💕

These exercises really work! It’s just been 2 months, I am doing this workout everyday.. and I can feel the separation has reduced a lot. Thanks for sharing!

I did this just yesterday. My abs are finally sore. I’ve had 2 kids. Last one was almost 4 years ago. I’ve lost all the weight and now focusing on my core. My Abs have NEVER been sore since having kids. So happy to find this video!

I’m not sure why your videos don’t have more likes, but this has worked amazingly for my DR. I have done it for a week so far and I can’t believe the progress thank you so much 😊. I can’t wait to be able to try the other video. You also explain everything so well and I feel so peaceful. The best DR video out here.

Dear Cait, thank you so much for making this video. I have had 10 children and my # 8 and 9 were twins 12 pounds each. Needles to say, I have a problem with 4.5 finger wide DR now. Your video is the only one that looks like it's going to help me. I'm committed to doing these exercises 4 times a week. I'm totally going to educate my daughters on DR also, so when they have a baby they know how to help to heal their DR, if they ever get it. Thank you again. I only wish I had these exercises 20 years ago.

Exercises start at 4:45

Hi Cait...Just wanted to thank you so much for providing this video...I have always been a big fan of yoga...and now with these exercises i have managed to close my gap from three fingers to two fingers within 2 weeks of exercising...and I just do them for 15 mins..almost 5 days a week....thanks again...keep up the good service!! :)

I love this. I had my last baby 13 years ago and I never knew what a diastasis recti was until recently the NP at my yearly check up mentioned it. I've been doing all the wrong moves for years! Why don't OB-GYNs explain this to new moms?!? Thanks for this video 🙂

This has been life-changing, thank you! I thought I would mention that these exercises are also very helpful for IBS sufferers who find that the traditional crunches etc do not help with the IBS-induced lower belly pooch. I recently discovered that years of IBS-related problems actually caused a two finger-width gap! About a month or so of these exercises coupled with your awesome IBS exercise video has made such a difference! Almost back to normal :) Can't wait to move on to your Level 2 video. Thank you xxx

Who NEEDS the mutu system or the tuppler Technique that (I hear the tuppler technique doesn't work and is a major rip off!!! )The Mutu system does work for 200 bucks!!! BUT I truly really just want all the women and men to know that all they need is Cait Allison's free videos part one and two to close your DR!!!!! I cannot thank her enough for making these amazing healing videos!!!!!!!! You go girl!!! THANKS AGAIN my dearie:)

I left my story on realizing my gap is healed, fixed, and closed on your part two dr video!!

Thank you Caitlin! Anyone playing this video daily to do this workout as I am, may want to click on this number: 4:44 in order to skip the intro info and go straight to the workout. I have done this workout each morning for the past 12 days and the abdominal separation has gone from the width of 3 1/2 finger-widths to 2 fingers already. When it gets down to 1 finger-width I will start the level 2 workout. This is an awesome gift Caitlin! Thank you again!

WHO THE HELL WOULD DISlIKE THIS VIDEO?!?!!!!!!!! That REALLY gets me annoyed!!!!!! This video saved my life📢! Haters-!!!!!

Cait this video is beautiful, and I really appreciate that you are bringing awareness to DR. You may want to consider guiding the mudras with exhalation to lift the pf and inhalation to lower and relax, as this works in conjunction with what the pelvic diaphragm is already doing. As a fellow Yoga Therapist, and someone who has struggled with DR for 21 months (healed completely, and separated again) I have done a lot of research as well as working with 3 different pelvic floor pts. I've found that trying to relax pf on exhale and contract on inhale was detrimental to my pelvic floor recovery and overall health. Thanks for posting this!

Actually exercise starts at 5:30. Thanks for info and beneficial video

I just completed your workout. Thank you. I've tried a few here on youtube and you've explained and demonstrated the exercises best. I've added this to my workout.

well done ma'am. for the first time I did workout for diastasis recti and felt it in my pelvic and lower back due to ur detailed explanation. I enjoyed it thanks

Thank you so much for this video! I thought my gap was closing naturally as my 3rd hit a year old, and started working out like a maniac-only to realize I’ve made it much worse. I’m very happy to find this video, and your very calm instructions, to lead me back to working my core the correct way until I’m ready. Nothing scarier than seeing a tennis ball sized cone pop out when doing a boat pose. Thank you for the video!

Hi everyone. I've doing this video 4 or 5 times per week during a little more than a month and I haven't seen much improvement in my gap yet. However, I've seen some improvement in my connective tissue which is stronger and I felt several times that when I do a brusque movement or I lay down my core activates by itself. I had never felt that my core activated, not even before pregnancy so I think this is a real good sign ;) Thanks again for the video :)

Thank you very much for this video. It is incredible. I had twins 5 and half years ago. I realized I had diastasis recti when the kids were 2 years old. I had never heard of it before. I am 110 lb and 5'5. I always did sports and I am quite active in gerneral. However, my belly did not recover and also I started feeling back pain often. I signed up for an online program that focused on correct posture and relaxation exercises two years ago and I had a good progress. I came across your video a few months ago and I have been doing it since then (at least 5 times a week) and it is incredible. I thank you very much. I am not ready to move to the 2nd one you have yet, but hopefully soon :) Greetings from BULGARIA!

just bump into this video and i think it is very help full! a lot of people doesn't know or understand what a Diastasis Recti is. Thanks for this wonderful exercises and the information.will try to do them daily.

I highly recommend pelvic floor therapy for anyone that has diastisis. My therapist recommended kinesio tape to put over my abs while I do the "forbidden" exercises like sit up's.

Caitlin, Thank you very much for this. Your video has really effective moves while respecting the principle of Yoga.

Thanks Cait....video is so good you explained very nice and clearly. I love it...

What a wonderful trainer and pleasing personality you are Cait ! Such a helpful video :) Thanks a lot for sharing this ~ I am going to try these excercises everyday (at least that's the goal) and I will come back and post how much of a difference it made with pictures !

1. Breathing -laying on back 2. Pelvic tilts inhale curl back, exhale flatten back on floor, feet on floor lay on back 3. Bridge with pillow between knees, inhale -up, exhale slowly down 4. On back, extend left heel & right arm inhale on extend, exhale bringing back in , alternate sides 5. Toe taps; knees up 90*s, tap toe down , alternate, inhale down exhale up 6. On back , arm out , legs 90*s, move hips side to side, inhale up exhale down 7. Bird dogs, inhale extend, exhale bringing back in, bring arm to knee 8. Kegel with band 9. Mulabandra and ashwini Inhale squeeze and up exhale down. Mulabandra front, ashwini back haha 10. Stand , feet hip width apart, or lil more, inhale exhale noisily, bringing abs in and kegel bending forward. 11. Wall sit. Don't let knees pass toes

Im facing the same problem. I hv 1.5yr old baby. Doctor told me to go for surgery where as other doc said its diastasis recti. Then i tested myself fr D.R. I hv 3finger gap. So first im gonna try these moves n wrkout. Thanks fr uploading

At last, yoga for diastasis recti, these exercises are ideal, especially for mothers! You explain about intra abdominal pressure so well. Thank you for sharing

The light in me honours the light in you 💛

This worked wonders thank you so much

Loved that!! My youngest is 10 and my lower abdominal wall has never been the same. I feel like I might have a different type of diastasis resti then maybe a lot of other women do because I had a C-section and carried very large children. So my upper abs are in good shape. But my lower abs are completely out of whack and hanging down. And that's how I've looked for the past 10 years. I loved this practice and I hope that it will help.

Thank yooou!!!😘😘😘 Not enough workouts like this on YT that are this indepth!

This is wonderful, exactly what I was looking for. I had a baby about 8 weeks ago and have some separation. I will do this regularly! Thank you!

Hello Cait Allison, I have come to know about this Diastasis Recti recently from my friend. I am 35 years old and a mother for 2 kids of 7 years and 9 years old. I had two deliveries under C-section. When i was pregnant for the first time only my gyenocologist told that my abdominal muscles are very weak and i can't go for normal delivery SO i had C-section and after C-section she suggested me to do abdominal exercises for my loose belly. For 3 years after my post partum i couldnot able to do any yoga because i couldnot get any time with 2 kids. Then for the past 3 years i am attending yoga classes and doing all kinds of asanas like (Suryanamaskar, chakrasan, seated forward bend , triangle pose, mandukasan , 60 degree, 90degree etc....). I have reduced my weight throughout my body but couldnot able to make my loose abdomen inside and tight. People are saying me that i look like 6th month pregnant woman. When i saw your video about Diastasis recti...I went to one physiotherapist to show my belly and she gave the report stating that [ DIASTASIS RECTI POSITIVIE, ROM: FULL(ACTIVE AND PASSIVE) LOP(L4-L5) Para spinal muscles O/E: ABDOMINAL MUSCLE WEAKNESS(++) ABS: CORE MUSCLE WEAKNESS(++) ] Now for the past 2 months i stopped going yoga classes as i am very confused what kind of asanas or exercises should I do and what not...! Please suggest me and guide me whether should I do only those which are suggested by you OR can i also do Sun salutations, seated forward bend , cobra, straight forward bend etc along with your workouts....! PLEASE SUGGEST....!

This video is the best for DR exercise. Thank you for doing this 🙏🏼 I subs

Hello! My name is Sheryl. Grateful to have a YOGA resource for postnatal mommies. I'm a pre/postnatal and early childhood yoga facilitator, and a Doula.. My postnatal, as well as my other classes include the littles. Super sweet and fun! Sadly, the OBs don't talk to women about Diastasis Recti. I do what I can with the mommies that come to my classes, prenatally and after. We take time for them to evaluate during the first class. My fun challenge is to do some yoga with baby and help mommy get her much need yoga on. I will share your info on my Pinterest page, and connect with other resources you have available as your style is much like mine. :)

Thank you for the video!

Truly thank you for this video. It’s giving me so much support as I heal.

Could you please guide me as how many times a day I should be doing this? Your tone is so soothing and is giving me the necessary push. Thank you for this amazing video.

Ok thank you. Because I still dealing with raising the legs and breathing in slowly . its challenging but I believe I will close my gap pretty soon.

Hi Cait. Thanks for sharing. I have Dr n frustrated in doing all the workouts still my mummy tummy is not reducing. Let me try this finally 👍

Hi cait, I learnt about DR this week only. Your video is so helpful and your teaching is so good to follow it. Thanks for the video. I will start doing this.

Thank you.

Hello Cait thanks for sharing this wonderful exercises. I love the fact that its challenging especially the one that you keep your legs at 90 degree angle. Thanks again and God bless. Please I am suffering from terrible stress urinary incontinence that I can't even differentiate between my frontal pelvic floor muscle and the back. I always pee while coughing. Please can you. Show us exercises to help with this?

I was suffering from severe back pain after c section, almost stopped doing my exercises, found your video 4months after giving birth to my baby.. your video was helped me a lot. Will you recommend to do this exercises twice a day because I have 4 fingers gap.

I like the way you explain it very clear.

Thank you for this video. And thank you for making the movements DR friendly. :-)

My postnatal DR is over 25 years old. We had no idea about DR. ( I accidentally ran across it in my research.) My 3rd pregnancy was v-back. Since my 2nd pregnancy (at least, probably 1st as well) I’ve noticed that no matter what I do, I cannot lose the Dunlop belly. Dieting, exercising, regardless, it does nothing to reduce my sagging abs. I’m guessing from the at home test, I’m a 3+finger separation, especially below the naval. Is there hope in repair after such a duration? If so, how long would you suggest on level 1? (I probably did a lot more damage recently doing all of the wrong exercises...yep, all of the ones you said. ) I’m also starting to wear a corset on a daily basis as well. Any suggestions will be appreciated.

Thank you very much 💕

Thanks a lot for your quick reply. Firstly i shall try out these exercises .If I am comfortable with it I will continue doing it. Otherwise I will consult the doctor. And surely I will post about my progress.

Thanks for replying to my message. I look forward to seeing the new video. Thanks again & God bless

Great video, this is the most I’ve actually felt like my after a workout. I could really feel a difference, thanks so much

i have a 5 finger ab gap. I had twins 7 years ago. Will doing these exercises still correct my ab gap?

Hi! Just wanted to give some honest positive feedback on this video. I have been doing the exercises at least once a day through most of lockdown (10 weeks +) and am noticing a positive difference. I didn’t think I would achieve much while breastfeeding 2 years PP and am still fighting the relaxin hormone. However... my pelvic floor is so much stronger! I no longer get food bloating or stress incontinence. I can drink caffeine like I used too, I can jump on my son’s trampoline with him without feeling uncomfortable and this strength is too important to take for granted. (After having a 9.4 baby at 40 I thought would kiss my pelvic floor goodbye). My gap is hovering at just under 2 fingers (from just under 3) so I still have some work to do on bulge. Funny as I started these exercises to deal with that and get back in shape, yet as I have gone on, it’s less about the flat tummy and more about strength and ‘tuning in’ to my body. I feel so much better. Also thank you for your clear explanations because it is such a steep learning curve for what looks like ‘easy’ exercises. It’s not a quick fix and takes commitment. My future yoga practice will benefit from this hard work because I will be so much stronger and able to work with my breath and core correctly than before pregnancy. Thank you Cait. ❤️

I think I have diastasis recti. I felt a rip in my abs year ago last summer when doing a bent over dumbbell lateral raise. I feel the gap you mentioned down the center of my abs and I see a big protrusion above my belly button especially when I hang in a pull up position. I see some amazing testimonies in the comments here. I really hope these exercises help me heal.

Wonderful exercises Thanks for sharing this with us God bless 👍🏻

I have diastasis recti 2 finger gap. Can I do suryanamaskar

Great work!

Hi thank you for this video you spoke clearly and slowly. Should I do this everyday? I have a two finger separation at my tummy button but just there the rest is tight. My tummy looks like a blouse buttoned to the middle then separates

Huge relief, I keep thinking how so many of us from India get back our good health from Yoga, and from the opposite side of the planet. Thank you

thanks!

Hei Cait. I am 2.5 months postpartum and I have a 2 fingers diastasis. Just found your video and I will start to doit daily. Meanwhile, can I do normal yoga, or should I wait?

Hi Kait...wonderful job indeed...could you plz tell what is the best time to do this exercise...I mean after how many hours of having meal etc and do we need to avoid eating for sometime after finishing the exercise...thanks a ton!!!

Feeling great after doing it for one time😊 Will try doing it regularly and update here 👍

Hi, lovely video.. loved the way u explain.. my son is one yr old now.. Will this help me even though I am one year post delivery?

Thank you so much for this!

Hai I m going to start from today onwards

What a helpful video! Thank you. I have a 1-finger gap (post 2 kids) and the shape of my abdominal muscles are kind of rounded! Is it because I've been doing Naukasana and Trikonasana? Will they ever go back to being straight?

Hi, I lost a good 16kgs after my first c section. I was so overwhelmed over it that never realised that I had doming stomach while I lay and coughed. Then I realized that it may be DR. I tried checking it and found it to be 1-2 finger gap above my belly button. My problem is that my stomach above navel is buldged out and lower part below navel is hanging. I developed this buldge recently 2months ago after I tried hammer throw sport. Could it be the reason for the bulge? It's been 15months that I delivered my baby . Please guide me on repairing DR and loosing on the extra tummy.

Any one looking at this vedio for DR...I RECOMMEND...PLS GO AHEAD AND PRACTICE THESE SIMPLE EXERCISE WITHOUT ANY DOUBHTS...IT WILL HELP U A LOT...i STRONGLY recommed u this..

Thank you so much for this practice! I haven't been able to go to a specialist to help correct my diastasis, but I I think that after doing this practice for a while, my core will start to heal and be more supported

Thanks, Cait!! I'm going to do this right now. I'm having such bad back pains and my hip pains, along with some DR. How many days a week would you recommend?

I can tell I have one because I have an upper umbilical hernia not the direct one that is the "outtie" will this help? I don't want an operation?

Hi dear can you help with some excersising for live handles. My Love handles r so stubborn that they appear over my waist and look really ugly. Thanks

Can you upload yoga video for weight loss?

Hi Cait, If it won't be possible to do all yoga poses, and will be able to do only first two breathing exercises then will it help to close the gap....

Thank you so much

Hello! I have a 3 cm gap and i wonder what other exercises can i do in order to burn fat. It seems like a have a lot of belly fat that will not go away once i close the gap. Is it safe to use an eliptical bike? Thank you!

I dont know if I have DR, but ive lost weight and my belly hasnt gone down much. I feel a tougher bulge in my belly but when i suck in my stomach is fine. im not sure, but should i do these workouts in case it is DR?

Hi Caitlin,Namshkar.i have two finger gap after three month of second baby.but why my tummy feel very hard blow belly button when I stand.

Hi,Thanks for us last reply.now days i am feeling sad due to my bigger tummy.plz tell me in how many days or months can I fix my 2 fingr gap.i am regularly doing ur level one moves.

Hi Cait, Thank you for your sharing this video. I have 6 months old baby and 2 finger DR. I started the exercises from 2 days.. Could you please suggest me how long should I be continuing this exercises? After exercise and before exercise what should be the time gap for meals? will these also help in reducing tummy size? Also I dont feel anything below belly button, so unable to identify if I have DR , can you advise? above the belly button i feel 1 finger gap.

I'm so happy to find this video. I have a doubt, What kind of warming up I can do before I start this routine? Considering I workout at home with no equipments.

Hi Cait... Would you recommend doing other yoga poses like sun salutation, boat pose, standing poses like mountain pose, swaying palm tree pose, waist twist with DR.....

Hi, I am just recovering from a fascia repair with several hernias. I also had a tummy tuck with it. I am looking to work my abs. My doctor has given me the go ahead but I still am very sore when doing an work. I am four months post op. Do you think your program is a good starting place?

Omg…you're such a beautiful instructor. 😄

Dear Cait, thank you for these videos on DR. Could you please do more on this topic? And is back-bend or twists allowed if i have DR?

Hi Cait Thank Almighty that I saw your video "late than never" :), I've checked myself and found I have this condition ( 5+yrs since I had my baby), I've started off with these exercises. Also found that belly binding can be effective too, on a daily basis what are all the instances that I should not belly bind, I.e. example: can I do these exercises when I've tied up my belly.

Hello, I was hoping for some sort of guide of how many times a week or so we could do this. I really enjoyed this workout and thanks for posting it!

Hi Cait, i delivered my last child almost 10 years ago, and when i went in for coolsculpting the doctor told me i won't see results because I have Diastasis Recti. This is the first time i ever hear of these. I delivered both my kids via c-section. Would these help me even if this late? he said only a tummy tuck would help and i really don't think i can go through surgery for this.

Hi Cait. Thanks a lot for the your videos. I have been doing mutu system for more than a year and my diastasis has improved a lot. I only have a small one finger now above the belly button. However, the gap in my belly button is still two fingers. My inner abs feel strong but my belly still is soft and weak. I still have back pain and I feel like my body posture is still wrong as I have to do an effort to unstuck my pelvis. I have two small prolapses as well. I tried your level two video but the exercises were too hard for me so I'm going to try this video. My question is:do I have to engage my pelvic floor and my abs all the time while doing the exercises or only when I exhale? Thanks. Araceli

Dr hi I had my last baby 2 ago in my stomach some thinks is routing like a ball I can feel it please suggest me what to do

Hi Cait. My second pregnancy has made my lower abdomen like a water bed and I have a bulging upper abdomen just below my ribs. Can't detect the DR gap because of sagging belly. Can this excercise help get back my belly to normal?

Should we be doing these same exercises during pregnancy to help reduce the amount of post pregnancy diastasis recti?

Is the supine twist really okay for DR? Most things that I’ve read have said said to avoid deep twists but I do see that this work out is good for obliques

Dear Caitlin, Can I combine side stretching yoga poses like tadasana while working on the Dr gap?

How do I know when my body is ready to move on to diastasis recti part 2? Then, graduate to the full body work one your website.

Hello Caitlin! I have grade I uterine prolapse and I wanted to ask if you think that some of the exercises put too much pressure on the pelvic floor muscles and that it can worsen my prolapse. I know uddiyana bandha and mule bandha are especially made for the pelvic floor, but I am worried about the hands and knees part and some exercises on the back.

Hi cait I had kid who s gonna be 4 ths dec .i ve slim body but my tummy s not flat as before I got pregnancy so I started doing some yoga tht at includes high plank n spinal balance n crunch but after seeing your video I check my abdominal gap n I found to ve 2 fingers gap . Will doing these exercises would bring the gap together? N how many times in a week should I be doing ? Thanks