Diastasis Recti Rehab

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Learn more about FemFit's 10 weeks Diastasis Recti (DR) Rehab program: it includes information on what causes DR, the anatomy of it and most importantly how to properly exercise with DR and heal it.

How to Check for Diastasis Recti?

Wait until you are at least 6 weeks postpartum to perform the DR assessment. Remember that every person will have some degree of DR in the immediate aftermath of delivery, which will heal a bit over the next several weeks.

Imagine your 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.

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

Imagine 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 ithe belly during any movement that engages the abdominal muscles, as you see in the images below.


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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. 

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“Helen can motivate me to do things that I never thought I would be able to do. She cajoled me into trying boxing and I loved it! She always uses different exercises for our sessions, so I’m never bored. She pushes me just enough but never so far that I would hurt myself. I have never felt stronger than I do now and I owe it all to Helen!”
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“I am not an athletic person, but Helen had found a way to make working out enjoyable. No single workout is the same! Helen makes sure I am progressing towards my fitness goals and increases intensity in a manageable way. I can rely on Helen to give me just the right exercises to make me feel energised but not exhausted.”
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“I really appreciate how she tailors each workout to my strengths and limitations in order to maximise results and minimize the risk of injury. She is always engaged in continuing education to learn more about the human body, exercise and health & wellness, and she brings that knowledge to each and every session.”
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“Helen is very attentive to your needs, she adapts to your body, state of mind, current diet or (how your) body feels. She is versed in so many topics related to health, fitness and wellness; she is able to connect the dots and come up with the best advice for your situation… it brings me balance… discipline and consistency. She’s more than a trainer, she’s a coach!”
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“She keeps things interesting and varied for each and every session. She knows how to push and motivate me in a supportive and encouraging way without letting (me) off the hook, and I have seen really great results which others have noticed.”
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“I found Helen to create accountability and commit to making my health a priority. She has truly gotten to know me and helps me achieve my goals in a manner that feels tailored to me—what motivates me, what frustrates me etc. Most notable about Helen… her support and advice on how to live a healthier lifestyle (eating well, getting sleep, general balance in life)… I can say without a doubt that she has changed my life!”
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“Working with Helen was extremely high yield. In only 6 sessions, I made significant progress. I had already worked with a physical therapist and I wish I had spent that time all along just working with Helen, as it was more effective.”
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“…I was determined to get back into a workout routine on my own. I ended up making minimal progress and resulted in an injury. That’s when I was introduced to Helen. Helen was able to ease me back into a workout routine post-injury and has continued to develop workouts for my personal needs… I have not only lost inches but have gained strength both physically and mentally. Another added benefit of training with Helen is she always has great recommendations of what to do for nutrition and workouts on the days I’m not training with her.”
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“I’ve never looked or felt stronger—in no small part because of the work Helen and I do together. …Helen has given me the right exercises so that I look super toned all over and most of the time it doesn’t even feel like work, it’s fun! Helen is super responsive to what’s happening with my life and always gives me the right regimen. Not only that, but everything is just so impeccably thought out—there’s a reason (and a good one) for each of the exercises. I feel so satisfied with my workouts and motivated to workout on days when we don’t have sessions together… my body has never looked better.”

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.

Training with DR

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


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


Strenghten 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

Click here to schedule your 30 min Consultation/Personal
Training session.

Click here to buy Self guided 10 week DR Rehab Program.