Diastasis Recti is a common postpartum issue for many women. Despite it being a common issue, there is a lot of confusion and oftentimes misinformation about this condition. If you have unanswered questions and concerns about diastasis recti (DR) like:
-What exactly is it?
-How did I get it?
-How do I test for it?
-How do I exercise now?
-And more….
Don’t worry! We’ve got you covered mama. You are going to leave this article feeling empowered and like you have some new tools to better support your incredible body.
The main points we will be covering:
What is diastasis recti?
Before we get to Diastasis Recti exercises, what is it? Diastasis recti, also referred to as ‘Divarication of the Recti’, DRA or ‘Rectus Divarification’, is the widening of the gap between the 2 sections of the Rectus Abdominis (or 6 pack) abdominal muscle. The split occurs at the Linea Alba, the mid-line collagen structures of connective tissue at the front of the abdomen. You can find out more about how to perform a diastasis recti test below.
100% of women have some level of diastasis of the rectus abdominis in the third trimester. (Gilliard and Brown 1996, Diane Lee 2013)
For many women the gap remains widened at 8 weeks, and may remain unchanged at 1 year postpartum. (Coldron et al 2008, Liaw et al 2011)
66% of women with diastasis recti have some level of pelvic floor dysfunction (Spitznagle et al 2007).
Diastasis recti and pelvic floor problems may present together. The Linea Alba (seam of tissue structures that form the meeting point of the 2 sides of all the core musculature) along with all the abdominal muscles, have stretched and thinned out.
ALL the muscles of the abdomen- Transversalis, internal and external obliques, as well as Rectus Abdominis – meet at this centre midline. This lack of stability can affect the whole body both aesthetically and functionally. That is why diastasis recti exercises are so important.
What does a diastasis recti look like?
You may see a ‘pooching’ or ‘doming’ of your stomach, especially when coming up from a lying position on your back. Sometimes you appear still a few months pregnant.
As well as the aesthetic concerns (not liking the way your tummy looks), diastasis recti may be associated with a weak core (and pelvic floor). This can lead to a lack of strength and stability in the entire pelvic region and midsection. Luckily, diastasis recti exercises can help gain back the strength and stability in the entire pelvic region and midsection.
What causes diastasis recti?
Diastasis Recti is the result of excessive intra-abdominal pressure or loading. It is common (and normal!) in the later stages of pregnancy, particularly second or subsequent pregnancies. The increased load and al the changes of pregnancy have stretched the entire abdominal structure.
The Rectus Abdominis is only 1 of 4 layers of abdominal muscles: the Transverse Abdominis (deepest muscle layer) the Interior and Exterior Obliques (next 2 layers) that form your waist, and then the Rectus Abdominis is on the outside.
When the 2 parts of the muscle separate or come apart, the connective mid-line is stretched and weakened as it takes all other muscular and fascial support structures along with it. This can mean the abdomen is unsupported or unstable. This seam of connective tissue is designed to be taut, at full length and aligned in a vertical (breastbone to pubic bone) plane. But it cannot perform or function optimally when alignment is ‘out’. So alignment is important when discussing diastasis.
Diastasis Recti is a symptom of excessive and unsupported intra abdominal pressure. This is the same issue that creates other pelvic and abdominal problems including hernia and prolapse. DR should therefore be treated as part of an integrated program designed to re-align, re-connect and then strengthen the entire core musculature, rather than be addressed in isolation.
The focus should not be only on ‘closing the gap’!
Diastasis recti test – how to do it?
Watch the diastasis recti test video here!
Start the diastasis recti exercises, lie on your back with your knees bent and your feet flat on the floor. Relax your head and shoulders and place your fingers (palm facing you) just above your belly button.
Lift your head and neck very slightly off the floor and press down with your fingertips. If you feel a gap, that’s the diastasis. You will feel the muscles close in around your fingers as you lift your head and neck. Don’t lift your shoulders. Repeat the test in two other place: directly over the belly button, and a couple of inches below.
A diastasis recti gap is measured in finger width’s. You are aiming for a 1-2 finger gap or less, but don’t panic if it’s much bigger at first.
Even more important than the width of the gap though, is the tension (or lack of tension) in the midline – the linea alba. Contracting the muscles should create tension and resistance when you apply gentle pressure with your fingers to the midline. If it doesn’t – you have some re-connecting to do…
It’s important to understand too, that lying on your back is not the only position to assess a diastasis. A well informed specialist trainer or Physio may also have strategies to test your DR when standing, and even during functional movement.
What exercises will help with a diastasis?
MUTU System exercises will 🙌🏼. In a 2018 survey of 906 MUTU customers, 94% of women reported an improvement in signs and symptoms of diastasis recti. MUTU System is the original and proven diastasis recti exercise program.
Start here – First, you want to FIND and connect with your deep core muscles. Here’s how: Without raising or tensing your chest or shoulders, GENTLY draw your belly button inwards as you slowly exhale. That’s the right muscle! You’re not ‘sucking in’ or making any forceful or exaggerated movement. Your pelvis shouldn’t tuck under as you do this – in fact nothing should be happening in your shoulders, chest or pelvis! It is just a subtle drawing in at the lower abs.
You are not… sucking in your stomach, holding your breath, moving your ribs or your shoulders. You’re not tucking your butt / tailbone under you or thrusting your hips. These movements indicate instead that the Transverse is not fully engaged. You need to find this this muscle first and re-connect with it, if it is going to play its vital role in your core and pelvic floor system.
We work on your ALIGNMENT – a factor in that excessive pressure and loading.
Then we learn to ENGAGE your transverse abdominis and pelvic floor muscles effectively and correctly, not only when you exercise, but also during every-day movements like lifting, sneezing or twisting. This is a natural, reactive movement which you won’t always have to do consciously! But to re-conenct, to realign and to restore, we isolate at first… and then progress quickly to functional movement.
Then we STRENGTHEN the deep core in a way that will draw your rectus abdominis muscle (the six pack, outermost one, the one that has separated) back in together, helping to pull your belly back in… flatter and stronger. These are not isolated ‘ab only’ exercises!
The most effective way to get your body to the aesthetic and functional place you want it… is with whole body movement, gradually adding load (weight / body weight) to challenge and strengthen, and listening to your body signals as you go, to back-up, or move on.
Questions You May Have
We receive many messages and questions from mamas every day, many have similar themes when it comes to diastasis recti. Below are a few of the most common ones we get. If these are questions you have simply click the question box to learn more about the answer to your question:
MUTU System is for women who…
want their bodies to look, feel and function better after having a baby. Even if it’s a long time since having a baby. They want a core and a pelvic floor that work, that feel right and that do their job. It’s for women who want to lose weight after childbirth and keep it off. It’s the definitive, medically endorsed Mummy Tummy Workout System with diastasis recti exercises, created by postpartum fitness expert, Wendy Powell.
An international best-selling, industry acclaimed, award winning, holistic, realistic and supportive exercise and recovery program for Moms that truly works.
A proven, truly effective, tried and tested solution for ‘mummy tummy’, diastasis recti, pelvic floor weakness and core that isn’t as functional or strong as you’d like it to be.
You can read reviews from our customers HERE
Want to find out how MUTU System can help you heal your diastasis recti once and for all? 87% of women* in our NNUH NHS Clinical Trial saw improvement in their DR by Week 3. Check out our clinically proven program here and get results!
Hi ive had 5 kids the youngest is 5 its been 5 years i have not actually exercised within those years to fix my diastasis recti. I wanted to know can i use the cross trainer aswell, is it ok to use that to close the gap. I just want to know it will not reverse or make it worse. Thankyou
Hey Nazia, so firstly it’s important to understand that some intensive exercise can make things worse if your core isn’t able to cope with that type of exercise yet. The signs to look out for are outlined in this article on our website. By ‘works’ we mean that you never leak or experience any level of incontinence. That you never feel any kind of heaviness, bulging, weakness, instability, discomfort, pain or lack of function anywhere, in your core, your lower back, or pelvic floor. So if you do experience any of these symptoms when doing these other workouts, you need to stop those, back up and focus on just your core, so that you can learn to get strong…and stay strong.
You should only do anything high impact (this includes running) if your core can withstand it – so again only if you’re free of those symptoms when you do. If any other questions come to mind, please email [email protected]
Hi I am 62 and had 4 children all now in their 30’s. I was in a workout group lately and one of the instructors stopped me and mentioned that I had Diastasis Recti and that I should be doing excerices differently. Darn why did it take so long for someone to mention this. I have been to so many trainers over the years. I guess when I was doing leg lefts with both legs together my stomach coned up in the middle and said from now on until you get your strength back only do one leg at a time. to keep my stomack flat.
So working with your program is recommended?
Hi Roxanne, it’s great to hear from you. Here at MUTU we believe it’s never too late to start the program. The program is a complete post baby recovery program, addressing Diastasis Recti, improving core and pelvic floor function and promoting increased fitness and fat loss.
Your abdominal muscles are just like any other muscles – they just sit there when they’re not being used. They don’t go anywhere, or lose the ability to work… they just get weak. They may be tight or they may be slack, depending on your whole body alignment, but if they’re not being used, they are weak and ineffective.
MUTU System program shows you how to re-connect and restore these muscles, how to improve your alignment, train your core and pelvic floor muscles to work optimally and at full strength and flexibility, and how to make your stomach muscles lie flat.
If you would like to see some before and after pictures of women we have helped for some reassurance, just click here. We also have a support group which is exclusive to our members. It’s a safe space where you can chat with other mamas to get help and support through your MUTU journey.
Hi I have a 2 finger gap my son is 16 months old and started Pilates recently and been advised not to do kettle bells . I was wondering if possible could I do a spin class ?
Some intensive exercise can make things worse if your core isn’t able to cope with that type of exercise yet. Ultimately, you will learn with MUTU to read your own body’s signals. We don’t have a list of do’s and don’ts… your body is telling you, you simply have to listen! Read more on ‘When You’re Ready to Crossfit, Plank Or Run’.
I am 71 and have a very large stomach from dias recti I look pregnant what can I do to help it go away?
Every year as I get older it gets larger, at 50 this was not an issue, can you help me?
Hi Patricia, thank you for your comment. It’s never too late to make a difference – to get a stronger lower back, a more optimally functioning core and pelvic floor, and a flatter stomach. Your abdominal muscles are just like any other muscles – they just sit there when they’re not being used. They don’t go anywhere, or lose the ability to work… they just get weak. They may be tight or they may be slack, depending on your whole body alignment, but if they’re not being used, they are weak and ineffective.
Hi Wendy,
I have just recently had my second child.
I am 24 years of age and my stomach pretty much looks back to normal to what it did before both my children. I have tested myself for DR and get just 1 finger and sometimes under gap. I think this was the same before having my children. My question is what is a pre natal women’s normal abdominal gap as I am under the impression that every human being has some amount of separation naturally before children? X
Also I have read reports that testing yourself from a raised starting position like a pillow gives you a more accurate result, I also did this and found my gap felt completely closed. Would you say this is a true test ?
Sorry to be a pain x
Hi Charlie, firstly let me just say that there is no “normal” as everyone will be different – more important is how your body feels and functions. If you are going about your day/exercises without pain, or leaking or bulging then that’s the indicator of if there is an issue or not. A finger measurement is not really that important if you are feeling strong and stable in your core, the midline connective tissue is shallow and firm and without the aforementioned issues. I wondered if this blog might also help you
Can you please include older women in this article. I am 75 and have been diagnosed with DR. I have had 4 children . Youngest is 50. I have severe bladder and bowel problems and bad backaches. Total abdominoplasty is being considered.
There must be thousands of older women in my situation. The main cause if my DR is moving heavy items over several years
I have had prolapsed pelvic floor and abdominal hernia repaired several times. and I went to dr today for abdominal pressure
and she examined my abdomen and said it was Rectus Diastasis ! I was blaming the pressure on the hernia! I was glad to learn about this condition called Rectus diastasis. since i’m in my 80’s I don’t think anything can be done!
Hi Wendy,
I just had my fifth baby a year ago, and recently realized that the fifth baby did me in and I now have DR. Pretty disappointed I made it to 4 with no problems. :( Nonetheless, my question is if I do this program and “close the gap”, is there some connective tissue that reconnects the muscles? Once the gap is closed, will it stay that way, or do I need to continually do these specific exercises to keep it closed?
Thank you
Hi Brittany, 5 babies – I’m super impressed! Yes, there is connective tissue between the 2 sheaths of muscles – this has been stretched and weakened. Tthe alignment adjustments, releases, stretches and the the foundational core work of MuTu will help this to heal and gets strong again. You won’t have to do the exercises for ever… but the cool thing is you won’t have to because you learn in MuTu how to make every exercise a core exercise, and how to keep your body safe and protected during everyday movement, aligning your body to avoid DR worsening.
I don’t have internet access at my house so if I bought the program is there any way that I can get it in dvd form? I am 6 months pp with my first child and want to get this healed up before i have my second
Hi Jerica, it’s great to here from you.
The MUTU System is not available on DVD anymore, only as an online program and we are not planning on making anymore DVD’s in the near future. If you have challenges streaming the workouts, then you have the option to download the workout videos to your computer to watch offline (an internet connection is needed to do this the first time, maybe an internet cafe or library.) If you have any other questions please email [email protected]
Hi Wendy,
I just had my fifth baby a year ago, and recently realized that the fifth baby did me in and I now have DR. Pretty disappointed I made it to 4 with no problems. :( Nonetheless, my question is if I do this program and “close the gap”, is there some connective tissue that reconnects the muscles? Once the gap is closed, will it stay that way, or do I need to continually do these specific exercises to keep it closed?
Thank you!
Hi Wendy
Couple of days ago i was diagonize with DR issue 9approx 4.7 cm wide). I have this huge tummy kind of cone shaped many times and makes me look like a 6 months pregnant lady. ”i have 2 kids aged 10 and 5. I am planning to start the mutu program very soon. My first question is : Can i do other kind of workouts while doing the mutu prg ….like Zumba, treadmill, elliptical, ????? My second question : I have hired a personal trainer to help me do weights for upper arms, overall body weight reduction etc We shall be starting only in august. With my newly discovered DR condition, is it ok to do weights etc ? What kind of exercises should i tell my personal trainer to avoid as i have DR. Please help asap. Thanks so much
Hi Rupa,
The MuTu System 12 Week Program includes high intensity, low impact workouts which you will build to 4 or more times per week, so all the toning, strengthening and heart-rate-raising work you need is in there! But if you wish to continue with other intensive workouts alongside MuTu, you need to monitor how your own body is reacting. You’ll learn more about self assessment in the program, but essentially, if you are completely stable and supported when you workout, then you’re probably fine to do that workout. But if you have a diastasis recti or a weak pelvic floor, if your stomach bulges or protrudes in any way, if you leak, if you get any back ache during or after, if you feel unsupported or unstable in any way… Then you’re not ready for that workout.
If you have hernia or prolapse (see further guidelines on these conditions below), if you have any discomfort or pain and definitely if you leak – then any other intensive exercise, especially running or high impact exercise, is NOT recommended.
If your diastasis is narrowing and especially, if the midline is firming as you progress through the program, then by all means, try it. If any of these issues start or reoccur, back up. Only you know how your body feels so be mindful of how it functions and feels, and go from there. MuTu System is not about being restrictive. The programs teach you to use your core in all workouts to stay strong. But you should only do anything high impact if your core can withstand it – no leaking, pooching, or discomfort during or after.
Some intensive exercise can make things worse if your core isn’t able to cope with that type of exercise yet. Ultimately, you will learn with MuTu to read your own body’s signals. We don’t have a list of do’s and don’ts… your body is telling you, you simply have to listen! Read more here: https://mutusystem.com/mutu…
You must also check with your doctor that they are happy for you to embark on any exercise program.
Wendy x
No, not yet.
I did the test today and I have a 1-2 finger gap. However, I have never carried a child. Is it common for women have have never been pregnant to DR? I have also never been extrememley obese, maybe 10-15 pounds over the standard set by the health association (which due to the standards I still don’t really consider it obese). I don’t really notice a bulge that looks as I am pregnant but I do have problems maintaining a tight waist. As well as incontinence when running, jumping or just stepping off a curb unexpectedly. Is this still considered DR? Will the exercises still help?
Did you get an answer back
Hey Katrina,
Thank you for your comment. It’s really important that you get a personal diagnosis from your doctor. I am unable to advise on individual medical cases. Women who haven’t had children, men and children can get Diastasis Recti so it’s not completely uncommon.
Yes, the exercises in MuTu will help you. Everyone has the same abdominal muscles, everyone has a pelvic floor… However, the program is designed for the needs of the postpartum woman so you will find much of the context irrelevant. MuTu offers a holistic, whole body approach and the program teaches you how to assess your core strength and degree of abdominal separation, which exercises to avoid and why. If you accept that there will be parts of the program that don’t apply to you, then by all means join us! We recommend you seek your Doctor’s approval if you are considering MuTu for any medical reason or condition.
:)
Hey Wendy – happy belated birthday! I had already purchased the MuTu system about a month ago. I’m slow getting into a consistent rhythm, but I’m convinced I’m on the right path.
My story is I was diagnosed with a Diastasis Recti – and it was caused by obesity, not a baby. I have not had any children. I’m 54 years old, overweight (235 lbs and 5′ 3″) and I’m overwhelmed, not to mention disappointed in myself, with how I got here…but here I am. I just know I cannot tolerate this DR alien bulge. I need to lose the visceral fat that is pushing my organs forward AND do the MuTu system. I’m not certain of the finger-width separation.
Interestingly enough, all of last year, I thought I’d hurt my back – severe back and side pain all on the right side, radiating from the back the front. Twisting, throwing, hitting a speed bump, etc. all caused excruciating, take-your-breath-away pain. THEN, once the little bulge showed up this past March…the pain disappeared. I had had an MRI and a CT scan, trying to get to the bottom of it. Both showed no structural/skeletal damage. I went to P/T. The bulge/dome hadn’t appeared yet at that time.
– is it possible all that pain was the muscles separating?
– I find that standing for any length of time is when the DR seems the worst or most pronounced. It’s like I have NO core strength, or minimal.
– with the new food choices/modifications per your list, do you also recommend 6 smaller meals in order to not aggravate the DR?
Lastly, besides the finger width detection, is there a medical test (MRI or CT scan or ultrasound) that can determine more specifically the width and how displaced my organs are?
This was longer than I expected, but I’ve been close to obsessed with learning all I can about rehabilitating my DR, nutrition changes, etc.
Thank you, Wendy :)
Hey Priva,
Thanks for stopping by and for your birthday wishes! I’m really pleased you’ve purchased MuTu System. I understand your overwhelm and initially it can be hard to get into a rhythm. My advice would be to schedule in specific time each day you dedicate solely to MuTu and your walk. Print off the journal and stick it somewhere you can see it and tick it off day by day. Follow us on Instagram and Facebook to keep motivated and tag us in posts for accountability. Have you joined MuTu Mama Connect? It’s our private support community so you can check in there if you have questions etc.
Yes, the exercises in MuTu will help you. Everyone has the same abdominal muscles, everyone has a pelvic floor… However, the program is designed for the needs of the postpartum woman so you will find much of the context irrelevant. MuTu offers a holistic, whole body approach and the program teaches you how to assess your core strength and degree of abdominal separation, which exercises to avoid and why. We recommend you seek your Doctor’s approval if you are considering MuTu for any medical reason or condition.
Unfortunately, I’m unable to answer personal medical queries. It’s impossible for me to comment on medical cases and your best bet is to speak to your doctor or a specialist women’s health physical therapist. They will be able to advise on specific tests and diagnosis.
MuTu Food recommends three clean, nutritious meals a day with only real food, fresh veggies, meats, fish and lots of balance. If your hungry in between meals, have a clean and healthy snack. You will find suggestions in your MuTu Food booklet however please discuss your dietary needs also with your doctor to check they are happy with everything.
You’re doing an awesome job but making this first step to prioritising you and addressing symptoms you shouldn’t have to put up with. Keep up the brilliant work.
:)
Hi
My baby is 8 months now n i have diastasis recti. It was found out only because i insisted the doctor that something right abt my tummy.can i heal it now? Actually i dont know what to do and where to start. I tried to do some exercises but not sure if i m doing them right along with other tummy exercises which i just come to know , shud be avoided.i m really upset with my present state. When i over exert in my daily cores my tummy muscles hurt.i really need to fix this problem
Hi Maliha,
Within my 12 week program I guide you thorough exercises and alignment adjustments to help with strengthening your core and recovery from diastasic recti. It’s never too late to make a difference – to get a stronger lower back, a more optimally functioning core and pelvic floor, and a flatter stomach. Your abdominal muscles are just like any other muscles – they just sit there when they’re not being used. They don’t go anywhere, or lose the ability to work… they just get weak. They may be tight or they may be slack, depending on your whole body alignment, but if they’re not being used, they are weak and ineffective.
MuTu System programs show you how to re-connect with, and restore, long-forgotten muscles, how to re-align your posture to train your core and pelvic floor muscles to work optimally and at full strength and flexibility, and how to make your stomach muscles lie flat. It doesn’t matter how long ago you had your last baby – MuTu can help.
:)
As a Board Certified Women’s Health Physical Therapist, I’ve read the posts below with great interest. First off, I appreciate the kindness and compassion of your voice as you respond personally to these messages! Many of the following posts reveal concerns and symptoms that would support medical necessity to see a skilled, specialized Women’s Health PT before continuing an online program, especially in the case of injury, bulging, leaking, pain or hernia. I understand Tracy Sher DPT is on your Board of Directors. I recommend your program to my appropriate clients, however there is direct evaluation and skilled treatment indicated in these sensitive populations to ensure that recommendations are appropriate and customized for their particular situation. Thank you for the knowledge you bring to this population as your product line is an outstanding resource! I would suggest however a way for your consumers to understand when they need to speak with a knowledgeable Physical Therapist specializing in Women’s Health and how to find them. Kind regards, Elizabeth Hampton PT, DPT, WCS, BCB-PMD.
Hey Elizabeth,
Thanks for your comments and for reaching out. We have this dedicated page that we direct people to to read in more detail about referral to a specialist women health physical therapist: https://mutusystem.com/refe…
Thanks again :)
Hi, I found out that I have an umbilical hernia about a year ago, but haven’t been able to do anything about it because I got pregnant shortly after. I just had my baby and am wondering if diastasis exercises are safe or helpful with an umbilical hernia. Thank you for your help!
Hey Amanda,
No exercise program can or should claim to cure or ‘fix’ a hernia. This condition should be diagnosed and treated according to your medical Doctor’s recommendations.
MuTu System core and breathing exercises, progressed gradually, mindfully and over time, are gentle, restoring and healing. They are likely to be an ideal complement to your Doctor’s recommendations. Intensive or high impact workouts should be avoided completely if you have hernia. Only MuTu Focus, or the Core exercise sections (i.e. NOT the intensive workouts) of the 12 Week Program may be beneficial with your Doctor’s approval.
You should of course seek and follow your medical caregiver’s advice regarding diagnosis and options for treatment for these conditions. Severity and necessity of medical intervention vary widely and should be discussed with your doctor.
Hernia, prolapse and diastasis recti are all results of excessive intra-abdominal pressure. This means that your abdominal and pelvic cavity cannot withstand the pressure within, resulting in pushing away, out or down at the weakest points – such as your pelvic floor or the mid-line of your abdominal muscles. By adjusting your alignment to allow your body to support itself more effectively and your muscles to work optimally, along with learning to connect with and engage the deep muscles of your core and pelvic floor… you can enable your core to become stronger and more stable.
I want you to take a look at this info page I put together on Umbilical Hernia and the steps to take: https://mutusystem.com/mutu…
On this page there is information on consulting with a women’s health physiotherapist / pelvic health physical therapist.
I hope this helps you, Amanda.
x
Thanks again, Wendy. I appreciate your time and advice. This whole getting older thing isn’t much fun. :)
Sorry Jeff. Any kind of crunch or sit up type movement. However if you get any symptoms like bulging of the stomach or feeling unstable in your core while doing any kind of weights, it’s best to back up from these until you’ve rebuilt enough strength in your core to support you while you do certain exercises or lifts. :)
How long should I wait after delivery to start the core exercises? Can I start right away?
Hey Nicole,
Great to hear from you!
The Focus Program, or the first Core Phase of the 12 Week Program, are safe to start in the early days after birth. These foundation stages of the programs are designed to help you locate and restore connection to your core muscles. They are gentle, helping you to re-connect with your body and increase circulation to your core and pelvic floor to aid healing. The daily walk advocated in all our programs is healthy and nourishing to start as soon as you feel able.
You should wait a minimum of 6 weeks following a vaginal birth without complications, and at least 10 weeks following a c-section or any birth complications, before commencing the Intensive workouts in the 12 Week Program. These workouts are introduced in Week 3, so you will simply stay on the first 2 weeks of core restoration until you are ready.
It’s important to seek medical approval from your doctor before starting any exercise program after childbirth to make sure they are happy for you to do so. :) x
I am 64 years old, and my chiropractor said if have diastasis rectus abdominus from the c-sections I had 30 years ago (one baby was almost 11 pounds due to undiagnosed gestational diabetes back then.) Is it too late for me to improve my situation or has too much time passed? I am not concerned about my looks at this point but I am concerned about being healthy.
Thanks!
Hey Sharon,
Thanks for getting in touch!
It’s never too late to make a difference – to get a stronger lower back, a more optimally functioning core and pelvic floor, and a flatter stomach. Your abdominal muscles are just like any other muscles – they just sit there when they’re not being used. They don’t go anywhere, or lose the ability to work… they just get weak. They may be tight or they may be slack, depending on your whole body alignment, but if they’re not being used, they are weak and ineffective.
MuTu System programs show you how to re-connect with, and restore, long-forgotten muscles, how to re-align your posture to train your core and pelvic floor muscles to work optimally and at full strength and flexibility, and how to make your stomach muscles lie flat. It doesn’t matter how long ago you had your last baby – MuTu can help.
I thought I’d also add that we have moms doing the program whose children have long flown the nest and are in their 20s and 30s. Our members range from brand new moms to not to new moms, so don’t worry on that front. :) xx
Hi, I have four kids (youngest is 3) and two years ago had a car wreck where my pelvis was shattered and had to be reconstructed. Now I have a bulging tummy- wonder if it’s from the exercises they did in rehab or just diastasis recti? I’m cleared by my doc for anything but want to make sure I’m not causing more harm- I have been doing the things that you say not to do!
Hi Michelle,
I can’t comment on individual medical cases but if you’ve been cleared by your doctor to do the program and want to start improving your alignment, strengthening your core, flattening your tummy and feeling healthier and fitter overall, then we’d love to have you on board. If you have DR, I’d absolutely stay clear of any of the exercises I mention to avoid. They can make things worse and undo any work you do to repair your DR.
:) xx
Thank you for responding. When you indicated that “curls” would not be good, did you mean arm curls using weights or something else? I will consider enrolling in the MuTu program. Thanks again!
Hi Wendy can I use a vertical climbing machine such as the maxi climber with a diastasis recti or will it make it worse?
Hey Natalie,
The answer varies depending on the individual. If you feel strong and stable using the climber, then go ahead. If you get any of these symptoms then it’s time to stop, back up and focus only on strengthening your core using the exercises in the program.
Warning signs to look out for:
If you ever leak urine (or worse) when working out.
If you experience pelvic or lower back pain during or after exercise.
If you feel unstable in the core or like you’re ‘falling-out at the front’ when you perform any exercise.
If your body shakes or trembles during any move or hold.
If there is bulging, straining, protrusion or doming anywhere on or from within your abdomen or pelvic floor when you work out.
The climber shouldn’t be used in place of your daily walk as this is essential to your recovery and alignment adjustments that are crucial to helping to achieve strong and properly functioning core.
:)