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.