… 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.
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.
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?
Learn the lifestyle adjustments to heal linea alba tissue and activate your inner core muscles
Strengthen your core to make it functional and flatten your belly too
Improve your posture and decrease your lower back pain
Learn how to activate your core during all types of exercises
Lauren – Diastasis Recti Training
Alfia – Diastasis Recti Training
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