Book a Consultation

Diastasis Recti Rehab

Imagine if

… self-confidence if you knew you were building the right form, technique and stamina to live ‘the mom life’.

… stress (or lack of it) if you knew you were exercising in a safe and proven way to ‘get your body back’ and heal DR after childbirth.

… the time you’d save if you had a practical, actionable plan that took all the guesswork out of core recovery and healing your abdominal separation – diastasis recti.

What is Diastasis Recti?

In short, diastasis recti (DR) is a separation of the right and left sides of your rectus abdominis (or “6-pack”) muscle due to a thinning and weakening of the connective tissue — called the linea alba — that holds the two sides together. A small separation is normal, but a separation of 2.7 cm (about 2 finger-widths) or greater is considered DR (though there is actually more to the DR assessment than the width of your gap, as we’ll discuss later).

The word “diastasis” means separation, and “recti” refers to the rectus abdominis muscle.  It can manifest as a “torpedo-like” protrusion in the belly during any movement that engages the abdominal muscles, as you see in the images below.

How to Check for Diastasis Recti?

What causes Diastasis Recti?

If consistent and excessive outward pressure is placed on that tissue (like from a growing belly during pregnancy), then it eventually thins and stretches so much that its consistency becomes more like cellophane, and it loses its ability to act as effectively as a connective tissue. When this happens, the outermost muscle layer – the rectus abdominis – begins to drift apart.

How does it affect you?

  • You may still look like you are pregnant when you are not. DR can lead to a “pooch” or “mummy tummy” look in your belly.
  • Combined with weak core and often ineffective Pelvic Floor , DR can lead to lower back pain, pelvic or hip pain, incontinence, bladder or rectal prolapse or/and injury.
  • It can put you at greater risk of developing a hernia ( a tear in the connective tissue) which requires surgery to fix.

What does FemFit's 10 week Diastasis Rehab program can offer you?

1

Learn the lifestyle adjustments to heal linea alba tissue and activate your inner core muscles

2

Strengthen your core to make it functional and flatten your belly too

3

Improve your posture and decrease your lower back pain

4

Learn how to activate your core during all types of exercises

Client experiences

I first started training with Helen before the birth of my second child. She was extremely careful about safety and form, but always managed to leave me feeling great and “worked out” during this time. After I was cleared to exercise post-birth, Helen helped me to close my diastasis through a series of targeted exercises, and a gradual, but effective program that ensured success. She tracked my progress, provided motivation, and also praise. Now over 2.5 years later I am still an enthusiastic client, and look better in my clothes than I did before the babies. Helen is knowledgeable, professional, and constantly changes up my routine. I couldn’t be happier with her work.
Irina
After my second pregnancy I was diagnosed with diastasis recti and a hernia. As I am generally an active person who loves sports and working-out, I was hoping to be back in my exercise routine soon after giving birth. But because of my diagnosis I knew I would need the guidance and help of an expert. In our first meeting she explained to me the importance of transverse abdominal breathing and recommended a daily routine of breathing exercises. I followed Helen's advice and did this routine every day. After only one week my waist has already shrunk and I felt more comfortable when engaging my core. I continued working out with Helen once a week and step by step we added more exercises for my abs. On top of that, I repeated these exercises at home every single day. I made amazing progress: Three months postpartum my waist has shrunk even more and the hernia was less visible. Helen is an amazing trainer I can highly recommend to all moms who want to heal and get fit again after pregnancy. She is extremely knowledgeable, very reliable and committed and has a great personality. I truly enjoy working out with Helen and will continue doing so!!!
Suzane
I started working with my trainer postpartum, and felt like a huge mess with a large abdominal separation (diastasis recti) to heal. Helen was a great trainer- always professional, flexible, focused and creative with our work outs. Additionally she went above and beyond, even giving my baby a bottle while counting reps and helping my 5 year old do some routines with us. I feel strong again and my DR is virtually gone. My abs now feel like my strongest part of my body! I am back at the gym lifting weights and doing all the things I like to do. Helen is a total gem. My daughter still mentions her sometimes and refers to her as “my friend Helen”.
Jenny
Previous
Next
Play Video

Lauren – Diastasis Recti Training

Play Video

Alfia – Diastasis Recti Training

See more results

Ready to get started?

Schedule your 30 minute consultation

Book a consultation