Truly effective Diastasis Recti exercises are grounded in a whole-body approach to alignment and foundation core connection. But the exercises that will really deal with diastasis recti are not your typical ab exercises.
MUTU System has a philosophy of empowering and achieving deep connection, both physiological and psychological, along with whole body, natural movement rather than excessive or isolated ‘core work’.
For example, if when you think you are engaging your core, you’re actually contracting your obliques whilst the deep core transverse muscle, the one necessary for true trunk stability, is not being recruited at all… you are no closer to regaining core strength or a flatter tummy.
The ability to connect with, restore and recruit (use) the deep muscles of your core and pelvic floor correctly is vital to gaining function and strength. Merely pulling the gap closed… isn’t.
Contrary to popular belief, diastasis recti is not the reason for a ‘mummy tummy’. We need to think bigger than one muscle.
Putting tummies back where you want them is what MUTU System DOES. MUTU System shows you how to re-train your core and pelvic floor do their job, and how to get your tummy strong and toned.
You can narrow the gap and strengthen and flatten your abs with the right exercise. That means backing up, going back to the foundations. Because you can’t strengthen a muscle your brain isn’t talking to. And right now, if you have a diastasis recti, a gap, a weak core, a pelvic floor not doing its job…? Then your brain isn’t talking to the right muscles. Traditional ab exercises like planks or crunches will absolutely not work for you or get the desired results. It’s super-important to know that you can’t make a weak core strong, by doing more ab exercises. You have to teach it to work FIRST.
You can adjust your whole body alignment and stretch and work your muscles to get a strong functioning core and pelvic floor. You can lose fat. MUTU System‘s quite good for all of that incidentally. But you might not *fuse* the 2 parts of the rectus abdominis muscle tightly back together again. Which is actually, perfectly OK.
Diastasis recti is a problem when: it causes a pooch tummy, and when it contributes to a weak, unstable core, when your back hurts, your tummy sticks out and your pelvic floor doesn’t quite work. 66% of women with diastasis recti have some level of pelvic floor dysfunction (Spitznagle et al 2007). Diastasis recti and pelvic floor problems tend to go together.
It is a problem when: the connective tissue is stretched and the muscles of your core can no longer support your pelvic and abdominal region; when the gap is wide or the mid-line weak.
A problematic Diastasis Recti is a result of excessive intra-abdominal pressure. Pressure within the cavity that the muscles of your abdomen and pelvis can’t withstand – so they all push away and out and down :( …And nobody wants a tummy or a pelvic floor pushing that way.
It’s the same excessive, uncontain-able pressure that causes hernia or prolapse. You have excessive intra abdominal pressure because your core (that’s your abdominal muscles, along with your pelvic floor and the muscles of your lower back) are not working optimally. Your pelvis is not aligned quite right, your core is not doing its job quite right – of containing that natural pressure. Address your alignment as a priority and your body can start to fix itself.
Lose the fat covering up your strong, toned tummy. (That part’s important BTW. A few pounds of flesh sitting on top of your muscles, parted or not, are going to make your tummy hang out. Just sayin’)
Nourish your body so it can heal and the collagen will rebuild so the midline of your abdomen can regenerate and gain strength.
Will a small gap remain? Possibly. Does it matter? Not really. And Measuring It All the Time is definitely not helping.
I developed the MUTU System program because I believe that to tell women that if they just ‘close the gap’ (with surgery, or by holding it together with a splint or binder of some sort) then their tummy will lie flat, is doing women a disservice.
If you want a flatter tummy after having a baby – you need to start with the big picture. The whole SYSTEM of muscles that work, support and shape the midsection of your body. Your body doesn’t ‘work or not work right’, or ‘look or not look right’ because of one muscle. So lets start fixing the WHOLE WOMAN and stop obsessing over the gap?