Diastasis Recti Test & Exercises –
What Works And What To Avoid
What Works And What To Avoid
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.
What does a diastasis 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.
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 oad 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!
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.
Should you use a splint, belly binder, or abdominal wrap to bring a diastasis together?
Postpartum abdominal binding has been traditional practice in many parts of the world for generations. In my experience, supporting the abdomen during and immediately after pregnancy may be helpful in some cases with awareness of the abs and for lower back support. However, just wrapping it up tight, pulling the two sides together… won’t make them heal or stay there. Don’t use a wrap or splint as a substitute for actually engaging the right muscles… and remember that ‘narrowing the gap’ is really not the big goal! A DR gap is a symptom, a sign that directs us to adddress core engagement and strengthening. Just ‘closing it’ with a splint, binder or scarf is not the answser.
Remember the diastasis is caused by excess loading, stretching and pressure within the abdominal and pelvic cavity. A pressure that your body can’t withstand as it should. Wrapping it up in itself won’t fix it, it will just squidge your abdominal mass in a different direction (think of a tube of toothpaste squeezed in the middle…)
You need to correct alignment and re-engage an entire SYSTEM of muscles and fasica to put your tummy back where you want it for the long term.
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, 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.
Should I avoid crunches?
Crunches and sit-ups are often advised against if you have DR. However, crunches or sit-ups can be beneficial for loading the linea alba and strengthening the midline abdominal connective tissue and reducing a diastasis gap, dependent upon the deep core muscles recruiting and engaging correctly as you move. To determine whether this is happening may require some initial hands-on expert supervision from a pelvic health physiotherapist or specialist trainer.
If the deep core is not engaging optimally to bear the load of the exercise and strengthen the muscles and connective tissue, then a crunch or sit-up movement can have the opposite effect – increasing intra-abdominal pressure and not giving you the result you’re after.
It is for this reason that you will often see generic Diastasis Recti exercise advice recommending against sit-ups or crunches. Simply because if the move is not performed correctly, it may not be having the desired effect. We don’t include crunches in the online MUTU System program for this reason and teach you to understand core engagement and how it *feels* first.
The same advice applies to oblique (twists) combined with crunches; anything that ‘jack-knifes’ the body, by pivoting at the hip and placing strain on the abdominals – such as straight leg lifts or holds from lying on your back and similar Pilates moves. These moves can be great as you progress onto strengthening, provided you introduce them gradually with good core engagement.
My youngest is at school. Am I too late?
Activating and engaging your core transverse abdominis muscle and learning to re-align and strengthen your core and pelvis can be done at any stage postpartum! You can always make improvements to strength, stability AND the way your tummy looks!
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.
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..
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.
🙂
I am a 49 year-old male, 5′ 10″ and 170 pounds. I do anywhere from 500 to 1,000 sit-ups over the weekend, and during the course of the week, I walk and/or ride a recumbent bike eight to 12 miles. I am thus thin and not obese. About a month and a half ago, I felt an unusual bulge around my sternum area while moving a rock, and about two weeks ago, I felt this same bulge while leaning forward on a couch, with my feet on the coffee table. I just went to the doctor and got checked for a hiatal hernia, but she advised that I have a diastasis recti. Does this sound right?! If so, should I stop doing the sit-ups, and what exercises would you suggest for a male? The doctor did not seem very concerned about it, so since I got home, I have been reading more about them on the internet. Any suggestions would be appreciated. Thank you.
Hey Jeff,
It’s important that you follow the guidance of your doctor on this. I am unable to confirm diagnosis over the internet but the exercises in my program will likely compliment the care given to you by your doctor, with their permission to do so. 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 (crunches, curls, sit-ups aren’t good if you have DR). 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. If you get bulging or doming around your stomach when doing particular exercise, you need to stop doing that exercise. It’s your body’s way of telling you something isn’t right.
🙂
Hi Wendy,
I am in week 4 and enjoying the programme, I can’t see any physical results yet but I’m feeling good about the whole thing.
I have three children, and have suffered with IBS and bloating for years, my youngest is now 2.5 and despite being a healthy weight and fairly fit I still look pregnant. My gap isn’t big.
My question is to do with tensing of the stomach. I have been holding my stomach in for years, and for years I have found it very difficult to ‘let go’ and stand naturally. My tummy is quite literally always tensed up on standing. Perhaps this has happened naturally over time due to feeling bloated and trying to look as though I have a slightly flatter stomach (incidentally it doesn’t make any difference at the moment, my tummy just hangs lower when I’m not tensed!). My tummy domes when I’m tense so really these days it looks worse. But it feels unnatural and I get a dull ache when I ‘let go’
Have you heard of this before and do you think it will have affected my core (beyond repair). Do you think I need to train myself out of this? I have watched the alignment video several times and I’m trying my best. I think my main question is am I alone in this?
Thanks in advance, and thanks too for giving me hope.
Hey Tessa,
Thanks for your comment! It’s great to hear you’re feeling good.
You aren’t alone in the ‘sucking in’ all the time and it’s something you’ll need to work on and address at your own pace. You’re doing great. Keep working at it and be really mindful of when you need to be engaging your core and when you don’t. This video i did might be useful for you to watch and theres a link on that page to further help regarding proper core engagement rather than sucking in. It takes time and work to train yourself out of habit but you will get there.
https://mutusystem.com/mutu…
Keep up the brilliant work. 🙂 x
Wendy, my separation is more than five! And I’ve done exercise that have made it so much worse! I’m having a hard time understanding how to correct my core, also my stomach is so large it feels so weird and aggravating trying to pull in from my belly button. Where do I start?
Hi Wendy, my youngest is now 6 years old and I never realized I had a Diastasis Recti until only a few days ago when I read some articles and watched a couple of videos. I always wondered why I had a bulging stomach although I am a thin person. I also thought it was hernia so I saw a surgeon but he told me that I have weak abdominal muscles and he advised me to exercise. But I didn’t even know that there were exercises to avoid like the sit-ups. So up till now I never had this gap in my stomach closed. I don’t know if having an emergency C-section (which means that I had a vertical cut in my stomach) added to this problem in some way. I examined myself and I am assuming that I have a long abdominal gap. I want to start doing the right exercises to help close this gap. Should I stop playing squash meanwhile? because I have been playing squash once or twice a week these last three years.
Thanks!
Hi Nelly,
This is a really useful article if you want to know if a certain exercise is okay for you to do. It varies woman to woman, so it’s best to listen to you body. I would say that you need to strengthen your core muscles properly first and foremost.
https://mutusystem.com/mutu…
🙂
Hi Wendy, I’m 34 + 3 weeks pregnant and suspect I have this due to dining when sitting up and a square looking bump – although midwife says they have not separated yet, they are just very thin. Is there anything I can do whilst pregnant to prevent them splitting if they haven’t already?
I’ve written about this very thing right here lovely: https://mutusystem.com/mutu…
I hope that helps and congratulations on your pregnancy 🙂 xx
My son is 10 and he was my last. I had. Hysterectomy a year later. He was almost 10 pounds naturally. I never knew what the diastasis was until I read this article. It definitely explains the pregnant look that I can’t get rid of. I never understood why my lower belly was sort of flat but I had this huge baby bump. Is it too late?
Hi Melissa, 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. Providing your doctor is happy for you to exercise, now would be a great time to start MuTu. 🙂
Hi， Wendy。I just had my second baby 3 weeks ago. I self-test my seperation of rectus abdominis above and below my belly button is about 1-2fingers. But I remember the separation before my pregnancy was less than 1 fingers. So, I think I still need exercise to close my gap. I have bought 12 weeks program. which part of 12 week program will help to close the gap? When can I start the program, at least 6 weeks after birth or now? Thank you.
Hey Rebecca, Providing your doctor is happy for you to start, you can start anytime! The core phases of the program will help to strengthen your core. Work through the program as guided but at your own pace. 🙂 xx
I had 3 children and 3 lots of abdominal surgery in the space of 7 years. My doctor has told me my “pouch” will not go without surgery. Is this true or will these excercises work? I also have a balance function issue which leave a me very dizzy and unable to exercise much.
Hi Shanda, It’s impossible for me to say as every body is different. You should seek the advice of your doctor or Women’s Health Physiotherapist. This article will be really useful for you to take a look at: https://mutusystem.com/dias…
I am almost 62 and have had this since my son was born 38 years ago. I have only learnt in the last 4 years that I have this condition. My son was 9lb 8ozs and I am 5’1″ (sorry Imperial measurements). He also had a larger than average head at 15″.
I hadn’t realised that pelvic floor problems often go hand in hand, so thank you for more interesting info.
I have had stress incontinence since his birth and accept it now as my norm. I had a hysterectomy at 35 (1990) which I am sure has further reduced my abdominal strength.
During the late 80’s and 90’s I was a keen gym attender and of course I know now that no amount of sit ups would have worked for me.
I feel sad not to have known this sooner when there might have been a good chance to address it easily. Now though other ailments are likely to get in the way of me achieving much change very easily.
Hey Kathy,
Thanks for your message. It’s great to hear from you. Firstly you aren’t alone in only being given this info when your children are much older.
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. 🙂 xxx
Hi
I am 36 years old and had my son 16 months ago and I wasn’t even 7 stone when I fell pregnant, but gained 3 stone during my pregnancy and had an emergency c-section, which left me feeling pretty rubbish for about 3 months. Once I felt I had my life together I started seeing a personal trainer, who has been fantastic the last 11 months and I am feeling fitter and stronger than ever, however I haven’t managed to knit my stomach muscles back together. What worries me is that my GP told me at my 6 week check I didn’t have diastasis recti, but I thought I had and now I know i have as I can feel a gap which is about 3 fingers wide. What concerns me is that the more I google the more information I read, it says doing all the wrong exercises (which seems that I have been for almost a year!) could mean I’ll never get the muscles back, and it is really starting to get me down. I have always been a UK size 4-6 and I am back to that size, so the pot belly I have looks ridiculous, I look pregnant. I am embarrassed and uncomfortable all the time. I have been changing diets thinking i am bloated when in fact I don’t think it has anything to do with my diet. It doesn’t seem to matter what I do, it’s not getting better. Please tell me you can help as it is really getting me down now. I love the fact my body carried my baby and he is beautiful in every way and I feel so very lucky to have him, but I would really like to get my body back in the hope that if and when we have another one hopefully my muscles will be stronger and less likely to separate.
Hi Louisa,
Thanks for your message, honey. Firstly, you aren’t alone. I get you’re feeling lost and disconnected right now but it won’t be like this forever.
Yes – you are right. Some exercises can be counterproductive if your body isn’t strong enough to cope with these exercises. My 12 week program includes exercises that are safe and will help you to build up strength again gradually. Diastasic Recti isn’t the main problem, it’s a symptoms of a compromised core, so you need to address a few issues first in order to help flatten your tummy and and pooch.
In the program you’ll be guided through by me and you progress at your own pace. It includes core exercises to help you rebuild strength properly and safely and also includes fat burning exercises if you’re a mama who likes to keep fit too.
It’s never too late to do something and strengthen your core and pelvic floor and it’s great that you want to get strong again for baby number two. MuTu System can also be highly beneficial during pregnancy too. My advice would be, check back in with your doctor and first get their approval for you to embark on the program (or any program you choose). xxx
Hi,
I have DR and an umbilical hernia. Is it safe to commence the mutu system with the hernia?
Thanks
Hey Bec.
No exercise program can or should claim to cure or ‘fix’ a hernia or prolapse. These conditions 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. Read more on Hernia here: https://mutusystem.com/tag/…
If you suspect you have a hernia or prolapse please see your Doctor before commencing any exercise program. You may be referred to a specialist physiotherapist. More information on how to find a specialist Physical Therapist near you here. The MuTu System Focus Program is likely to be safe for you, but should be conducted only with your health care provider’s knowledge and blessing.
If you are suffering with hernia, pelvic organ prolapse (POP) or any pelvic or abdominal discomfort or pain, MuTu System Limited expressly recommends you do not start any exercise program without individual medical diagnosis and advice. xxx
Can bladder suspension surgery performed back in the 80’s damage the stomach muscles? Was it common practice for the surgeon to cut through the stomach muscles? I have severe back pain and wonder if my damaged stomach muscles prevent my core from supporting my back? I am not overweight and do 200 crunches daily but my stomach/skin continues to drop down to the surgical scar that is about 6 inches wide and is just above my pelvic bone.
Hi I’m at a younger age 18 I was wondering what specific excersizes will HELP my diastic recti close quickly.
Hey Julia. The 12 week program would be a great option for you mutusystem.com/12-week. Healing of Diastasis cannot be rushed, however by mindfully following the program carefully and temporarily stopping the exercises that could be making your DR worse, eating well, walking more, getting aligned, you’ll have the best chance of recovering. 🙂
What are your thoughts on KB swings? I don’t feel like they cause abdominal pressure but I could be wrong.
After my fourth child over 17 years ago I knew I have this diastasis recti, and avoided the wrong ab exercises for many years. I was living in the Netherlands and was told a few exercises to do, often holding in the 2 sides. It never healed, and many years later I just started doing the ab exercises again when given in gym classes, while knowing I will never have a flat belly again. Is is too late for someone like me to benefit from something like the MuTu system?
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.
Can being extremely over weight with a large belly cause this?
I get a pain where my stomach is when I draw my belly button in. But it’s usually many hours later. Like, 2am -.- the only thing that helps is ibuprofen. At 2am.
Doctor was less than helpful and so was my PT.
Hi Melissa. You need to be referred to a Women’s Health Physiotherapist. If you’re experiencing pain you need to seek advice from a medical professional.
Hi Shell.
MuTu System programs are designed for moms to help them strengthen their core and pelvic floor after having babies and to help get rid of a mommy tummy. Our approach is holistic and requires you to do a series of exercises each day. You can take our short quiz to find out which program is suitable for you here: https://mutusystem.com/down…
Hi Kim,
MuTu System programs are designed for moms to help them strengthen their core and pelvic floor after having babies. You can take our short quiz to find out which program is suitable for you here: https://mutusystem.com/down…
can i do planks?
This post is a really great read if you’re wondering how soon you can plank or do high intensity exercise. https://mutusystem.com/mutu… 🙂
Hi what exercise helps to strenghten muscle and get stomach back to normal??
Hi Id like to know what not to spend my money on as well. I’m 98% close to paying for lipo
Is there a way to tell if you’ve healed from diastis recti? I’ve definitely improved substantial, but I’m not sure where I am at in the healing process.
This is my belly I’ve got 4 children had 3 c sections it’s making me so so depressed x
Annette, first know that this is a beautiful baby growing tummy =) That being said – which is way easier to do than to actually accept it….I feel your pain. I have tried everything under the sun to get rid of my stretchmarks and mommy pooch. I’d love to hook up for support and chat things mommy. I don’t have all the answers, but my midsection is starting to transform into what I’m a little more comfortable with. *This is no sales relationship…I don’t sell magical creams that make this disappear. But I have spent thousands of dollars on many different creams and procedures so I can tell you what NOT to waste your money on. Mostly, I have been here, and I know we are suppose to love ourselves in all, which I really do, but body image is a real thing and can really get a mom down. I’d love to connect for support and friendship, that’s all =)
Me too. My hubby hates it
Sorry for misspelled words. I meant if I do regular muscle building exercises won’t the two sides the vertical split get bigher?
I’m 52, I’m 125 and 5’2 and a half. I workout and do stomach exercises. I had a uterine vertical c-section 26 years ago. Over the last 7 years it looks like a butt stomach. If I I NC tease the muscles won’t the two sides get bigger?
I want to loose that pregnancy weight and I hv DR so which programme is good for me m confused now breastfeeding mom too
For a time-saving tip regarding email in addition to texting, help to make AutoText cutting corners
for keywords you sort often for the iPhone.
Hi Wendy,
I’ve noticed after I lost 26lbs that my diastasis looks bigger and it’s only in the center of my stomach approx 1 inch above my belly button. Also, when I lie down on my back and lift my head up, I don’t have the cone shaped protrude anymore but I have it when not laying down. My youngest is 2 and I didn’t discover that I had a DR until about 10 mos post preggers. I used another system and it went down quite a bit but it’s not getting smaller now. I’ve bought your program and I am hoping that this will get smaller because it not only looks weird but it hurts as well from time to time especially around the time of my period.
The iPhone utilizes diction.
hello, I have a 4 & 5 year old girls. It’s been quite sometime since i had them but haven’t really been working on my stomach and tightening it up like i should have. I have not been diagnosed yet but i suspect i have diastasis reci.
What can i do to tighten my core and get this little bump to diappear!
I would really appreciate your help.
Thank you!
Thank you for this!!! It is awesome….I have 2 kids 5 years apart on the same day….I went from a size 0-115pounds to 170 with the first and I think that pregnancy did it….my abs seem strong but it literally looks like I’m pregnant…..I’ve been asked how far along are you…..I was last pregnant 6yrs ago!!! How can this help me now? The only odd part of me is my stomach…..if I want pants to fit my legs I buy a smaller size but if I I want my stomach to not look like a muffin I have to get bigger ones….help pleas!!!!! Thank you!
Wendy,
Hi,
I had 2 c sections and my last was 2 and half years ago, and now I am 3rd time pregnant and I have large gap large diastasis, is there any program any way to stranght my muscles whilr I am pregnant. I am pregnant 6 weeks. My diastasis is about 5 fingers. In my country they do not tret that. Thank you very much.
Is this the same thing as having emergency surgery on your stomach ? Figured they sewn the muscles together.
I’m 53 and only few years ago I noticed this gap in my abdominal muscles. In fact I developed a hernia and I do look 3 months pregnant even exercising. Can exercise improve my condition. And if so what the right moves in this case?
Hi Wendy..I have been having s popped out belly button ( which docs calk as umbilical hernia) and from my 7th month of pregnancy.. And now my baby s 9 months old.. And I do have a rectus abdominus that runs from jus above the belly button which s of 4 fingers gap.. Is it curable jus thru exercises..?? Or will I require a surgery for hernia ? Pls advice
Wendy , I’m 6 months postpartum and have a diasthesis recti of 3 finger gap ( not sure as to how to measure it accurately ) how do I measure the gap accurately ? Is it ok to do straight leg raises? And half crunches ? I need a consultation from you can u please help me ?
My vote went to Jennie Garth because she has 2
kids and iis expecting a 3rd but she still looks natural.
Do you have any video of that? I’d like to find out some additional information.
I thought I had a hernia. When I sit I have a cone shaped spot from about my rib cage to my upper part if my belly button. I’m not overweight but can see it when I sit. Just wondering if I should get a 2nd ooinion
I am really fed up with this… I have divarification of the recti and my son is now 28 years old. I was nearly 10 months pregnant with him. As the condition has progressed, my doctor’s have dismissed this and have said, “Just keep taking the painkillers.” I look six months pregnant; I can’t bend or turn, it affects my breathing and the pain has become excruciating.Still my doctor ignores this.The whole thing is bringing me to tears, as I have several other conditions to deal with, including diabetes and asthma. Are doctors trying to get rid of people who have several health issues so that we don’t cost the Health service any more or are they just not bothered? I would really like some help…
Ive had this 5finger seperation about 7yrs now also sciatica and im 57yrs old. I cant deal with this anymore im to big o have three of these ,and no one understand my self esteem ,with ra,fiber,osteo. I cant have a life plus if i move around house cleaning they grow bigger,i cant walk caus sever sciatica ,drs.dnt care .no new .news about insurance coverge ,im really. Desperate now .let me know of anything new please ,thank you.
I am almost two and half years post-partum, 3 kods. I have a possible hernia. Would this correct both?
Hi Wendy!
I have 5 kids and they are close in age. The oldest was 7 when baby 5 came along. Baby is now 14 months. I bought your system recently but haven’t started it yet. I’m feeling like maybe I’m to far gone. My belly looks like I’m 5-6 months along yet and I get asked all the time when I’m due. I *think my diastasis recti is 2.5-3 fingers apart. I followed your guide to determining it. I guess I’m just looking for encouragement that I’m not to beyond repair. If that’s even possible to give. Am I?
Hi Wendy! This information is just what I’ve been looking for! I have six children which I had in six years and the first ones where twins so it’s not surprising I have Diastasis recti. For many years I’ve thought something was odd about my stomach but didn’t really have time to care 🙂 A few years ago I developed a very small lump above my belly button but didn’t think much of that either. Last year I joined a powerlifting gym and did great until I started developing lower back pain and the lump got bigger. I saw the doctor and she said I had a hernia and Diastasis recti. I would love to have a consultation with you regarding surgery/no surgery and exercise plan for both senerios. Thank you!
Like the previous member, I am male and my “bump” (unlike his) is not down the middle of my stomach but on my left side below my belly button. It just appeared one Saturday morning when I arose. Bam, like that. It looks like I have a “spare tire” for 7-9 inches and it is disfiguring. It sticks out 2 inches or so. I am following the exercises in this program and this happened to me 4 years ago . At that time my regular doctors had no idea what it was, tested for a spigenlia hernia (negative) and then the bump (?) went away while I was undergoing acupuncture after 6 weeks. No one knew why it went away. Am I wasting my time with this program or has anyone else experienced this “bump on my hip” diastasis? Has anyone been successful defeating it? Please advise. [email protected]. scott roberts
Like the previous member, I am male and my “bump” (unlike his) is not down the middle of my stomach but on my left side below my belly button. It just appeared one Saturday morning when I arose. Bam, like that. It looks like I have a “spare tire” for 7-9 inches and it is disfiguring. It sticks out 2 inches or so. I am following the exercises in this program and this happened to me 4 years ago . At that time my regular doctors had no idea what it was, tested for a spigenlia hernia (negative) and then the bump (?) went away while I was undergoing acupuncture after 6 weeks. No one knew why it went away. Am I wasting my time with this program or has anyone else experienced this “bump on my hip” diastasis? Has anyone been successful defeating it? Please advise. [email protected]. scott roberts
Is it safe to continue to do other exercise programs in addition to MuTu, as long as I avoid traditional ab crunches, planks, etc. I’ve been exercising consistently (cardio, upper and lower focus, etc), have lost about 15 lbs, and love the way I look except for my Mummy Tummy, which I have finally realized is DR, measuring about 3 fingers. I am afraid to give up the exercise i have been doing but I don’t want to worsen my DR.
This section of our FAQ will help http://mutusystem.com/faq.h…
Is it safe to continue to do other exercise programs in addition to MuTu, as long as I avoid traditional ab crunches, planks, etc. I’ve been exercising consistently (cardio, upper and lower focus, etc), have lost about 15 lbs, and love the way I look except for my Mummy Tummy, which I have finally realized is DR, measuring about 3 fingers. I am afraid to give up the exercise i have been doing but I don’t want to worsen my DR.
This section of our FAQ will help https://mutusystem.com/faq.html#1
If i get the 12 week program is it easy to pick out the Focus part of it? which is what I would like to do now while pregnant and I thought maybe after pregnancy I may want to do the whole program rather than getting both??
Yes, all the Core part of 12 Week, is Focus. But you get a lot more in 12 week… check out the differences here http://mutusystem.com/downl…
If i get the 12 week program is it easy to pick out the Focus part of it? which is what I would like to do now while pregnant and I thought maybe after pregnancy I may want to do the whole program rather than getting both??
Yes, all the Core part of 12 Week, is Focus. But you get a lot more in 12 week… check out the differences here https://mutusystem.com/download-the-mutu-system-coaching-programme.html
I’ve had 2 c sections, last one 11 years ago. Im in good shape, I admit, i don’t work out my abs anymore after I did fully after each C section. My question is- i took a Barre class and we did several isometric sit ups. after 25 of them I couldn’t recline. After I got home my stomach seemed bulgy ( I wasn’t bloated) my stomach had to heal, felt like I had no strength in the lower abs. I am searching for corrective ab work now as I feel that my stomach muscles aren’t the same after a week from the class and they don’t look normal.
I’ve had 2 c sections, last one 11 years ago. Im in good shape, I admit, i don’t work out my abs anymore after I did fully after each C section. My question is- i took a Barre class and we did several isometric sit ups. after 25 of them I couldn’t recline. After I got home my stomach seemed bulgy ( I wasn’t bloated) my stomach had to heal, felt like I had no strength in the lower abs. I am searching for corrective ab work now as I feel that my stomach muscles aren’t the same after a week from the class and they don’t look normal.
Are back bends in yoga safe? Are there other yoga moves that should be avoided or modified? I have just 1finger gap. Thanks
Are back bends in yoga safe? Are there other yoga moves that should be avoided or modified? I have just 1finger gap. Thanks
Hi, I have a bladder prolapse and my doctor says that exercises don’t work. Your program says to ask your doctor before starting these exercises. Can your program help with my bladder prolapse? I had a huge hernia repaired in July as well.
Please read more on prolapse here http://mutusystem.com/pelvi… more on hernia here http://mutusystem.com/herni…. The MuTu Focus program is likely to help, but we recommend you only progress on the advice of a specialist http://mutusystem.com/refer…
Hi, I have a bladder prolapse and my doctor says that exercises don’t work. Your program says to ask your doctor before starting these exercises. Can your program help with my bladder prolapse? I had a huge hernia repaired in July as well.
Please read more on prolapse here https://mutusystem.com/pelvic-organ-prolapse-why-kegels-arent-enough.html more on hernia here https://mutusystem.com/hernia-and-diastasis-recti-postpartum-umbilical-hernia.html. The MuTu Focus program is likely to help, but we recommend you only progress on the advice of a specialist https://mutusystem.com/referral-to-a-womens-health-physiotherapist.html
Wendy,
I’m excited about the possibility of your system! However, I have a question before I commit to a purchase. My second child is 7 months old. I am extremely thin, due to breastfeeding, and actually look forward to gaining weight. I have checked for DR, and my belief is that if I have it, it is minimal: 2 fingers or less. But I still look around 4 months pregnant. Would your program help in my situation?
The pregnant looking tummy is very likely due to uncontained pressure – a compromised core, + diastasis recti. If you’re concerned that you may have any medical condition causing the problem, or a hernia, please check with your doctor first. But yes I’m sure you will benefit if this is not the case!
Wendy,
I’m excited about the possibility of your system! However, I have a question before I commit to a purchase. My second child is 7 months old. I am extremely thin, due to breastfeeding, and actually look forward to gaining weight. I have checked for DR, and my belief is that if I have it, it is minimal: 2 fingers or less. But I still look around 4 months pregnant. Would your program help in my situation?
The pregnant looking tummy is very likely due to uncontained pressure – a compromised core, + diastasis recti. If you’re concerned that you may have any medical condition causing the problem, or a hernia, please check with your doctor first. But yes I’m sure you will benefit if this is not the case!
Wendy, i’m so happy I came across this website I had no idea what was wrong with me I just realized maybe a month ago that I had abdominal umbilical hernia where there is like a space around my belly button that looks like flat now I come across your website in it and I definitely think I have the diastasis as well i’m going to try to start the system and see if you can help me, again thanks so much!
Welcome Jennifer!
Wendy, i’m so happy I came across this website I had no idea what was wrong with me I just realized maybe a month ago that I had abdominal umbilical hernia where there is like a space around my belly button that looks like flat now I come across your website in it and I definitely think I have the diastasis as well i’m going to try to start the system and see if you can help me, again thanks so much!
Welcome Jennifer!
Hi Wendy,
I had the weirdest craziest aha moment 5 days ago. I have a 2-finger diastasis + smaill umbilical hernia + terrible back. I am on phase 2 of your program and all of the sudden I started feeling a muscle from inside pulling upwards while I was bringing belly button to spine. It pretty much fit your description of what should be happening inside, so I kept doing it… The funny thing is that 2 days later, the hernia stopped bothering me… Of course, I don’t want people to misunderstand… The hernia is not “cured”, but I feel no pressure on it… It’s hard to explain… it feels… deflated? Anyway, thank you, THANK YOU for this.
Fabulous 🙂 Great results!
Hi Wendy,
I had the weirdest craziest aha moment 5 days ago. I have a 2-finger diastasis + smaill umbilical hernia + terrible back. I am on phase 2 of your program and all of the sudden I started feeling a muscle from inside pulling upwards while I was bringing belly button to spine. It pretty much fit your description of what should be happening inside, so I kept doing it… The funny thing is that 2 days later, the hernia stopped bothering me… Of course, I don’t want people to misunderstand… The hernia is not “cured”, but I feel no pressure on it… It’s hard to explain… it feels… deflated? Anyway, thank you, THANK YOU for this.
Fabulous 🙂 Great results!
So frustrated after reading this as I beleieve everything I have been doing to help my back issues….planks…trx training..crunches…have all been bad for the diastTis…which I was dx with it years ago but of course was not told what to do or not to do…they acted that it was common…My back issues have severely gotten worse and now I am wondering if it’s more because of this…which my chiro has been saying I just need to get my core strong not knowing the exercise were bad….now what doi do..my youngest child is 16 so this has been an issue for a long time as after my 2nd child who is 19 is when the back issues started…would I be a candidate for surgery? What type of dr do you go to that will take you serious about this?
Surgery may or may not be necessary Denise, but you can always make improvements + you can always make a difference (however long ago you had your baby) with the right program. AND even if you do opt for surgery, you will still need to attain function + strength in your core – so either way – heal yourself first!
So frustrated after reading this as I beleieve everything I have been doing to help my back issues….planks…trx training..crunches…have all been bad for the diastTis…which I was dx with it years ago but of course was not told what to do or not to do…they acted that it was common…My back issues have severely gotten worse and now I am wondering if it’s more because of this…which my chiro has been saying I just need to get my core strong not knowing the exercise were bad….now what doi do..my youngest child is 16 so this has been an issue for a long time as after my 2nd child who is 19 is when the back issues started…would I be a candidate for surgery? What type of dr do you go to that will take you serious about this?
Surgery may or may not be necessary Denise, but you can always make improvements + you can always make a difference (however long ago you had your baby) with the right program. AND even if you do opt for surgery, you will still need to attain function + strength in your core – so either way – heal yourself first!
my youngest is now two, and i have a 6 and a half to 7 finger gap, will i still be able to bring this back together? should i see my doctor?
As it turns out, the Pilates i was recommended is totally the wrong thing to do (luckily i din’t really enjoy it, so didn’t do it as much as i ‘should have’)
There is never a guarantee of complete closure – + importantly, there may not need to be. You can always make a difference Kerrie!
my youngest is now two, and i have a 6 and a half to 7 finger gap, will i still be able to bring this back together? should i see my doctor?
As it turns out, the Pilates i was recommended is totally the wrong thing to do (luckily i din’t really enjoy it, so didn’t do it as much as i ‘should have’)
I have about 20lbs to lose, but look about 5-6 months pregnant. I am pretty sure my DR is about a 2-3. How can I tell what is causing me to look so pregnant, the extra weight or the DR? Thank you so much!
Extra fat is sitting on top of your core, so any protrusion underneath will simply push this out giving a larger appearance. If there’s pressure inside pushing out, you need to address that to heal + restore, plus if you want to see your new core you need to lose the fat covering it up… So it’s a bit of both!
I have about 20lbs to lose, but look about 5-6 months pregnant. I am pretty sure my DR is about a 2-3. How can I tell what is causing me to look so pregnant, the extra weight or the DR? Thank you so much!
Extra fat is sitting on top of your core, so any protrusion underneath will simply push this out giving a larger appearance. If there’s pressure inside pushing out, you need to address that to heal + restore, plus if you want to see your new core you need to lose the fat covering it up… So it’s a bit of both!
Hi Wendy,
I recently purchased your focus program and can already tell a slight difference being in day 2 of phase 1. My question is, is it alright for me to do tricep dips (one foot on top of opposite knee), wall push-ups, and dumbbell curls & skull crushers if sitting on a stability ball? If not, what arm exercises are safe?
I don’t want to ignore my upper body while my core is healing.
Thank you so much for your time. I really appreciate it.
Raina K.
Hi, sorry we missed this – please use the closed member group on Facebook for quicker customer answers next time! Watch your alignment with these exercise, as sitting to do upper body work often results in rib thrusting which is detrimental to your core. Be mindful of all issues discussed above, plus, most importantly, follow the alignment protocols + stretches in your program.
Hi Wendy,
I recently purchased your focus program and can already tell a slight difference being in day 2 of phase 1. My question is, is it alright for me to do tricep dips (one foot on top of opposite knee), wall push-ups, and dumbbell curls & skull crushers if sitting on a stability ball? If not, what arm exercises are safe?
I don’t want to ignore my upper body while my core is healing.
Thank you so much for your time. I really appreciate it.
Raina K.
Hi, sorry we missed this – please use the closed member group on Facebook for quicker customer answers next time! Watch your alignment with these exercise, as sitting to do upper body work often results in rib thrusting which is detrimental to your core. Be mindful of all issues discussed above, plus, most importantly, follow the alignment protocols + stretches in your program.
So happy to find your info! I’ve gone twice to a PT for my DR issue – I have had two babies but my oldest is 11. I have a sway back and had umbilical hernia surgery 8 months ago. My DR is 2.5 inches all the way down. I just found out that I’ve been doing all the wrong exercises. What I love to do is rowing – and want to strengthen my core to get back out on the water. I tried the erg today at the gym and am wondering if that too is a bad excersise right now?? It doesn’t twist but my lower back is so weak I usually feel pain – today I didn’t. Any suggestions?
Hi Kari, I love rowing too! Whatever the activity, the same principles apply – your body will tell you what its ready for – read all about this here http://mutusystem.com/how-l…
So happy to find your info! I’ve gone twice to a PT for my DR issue – I have had two babies but my oldest is 11. I have a sway back and had umbilical hernia surgery 8 months ago. My DR is 2.5 inches all the way down. I just found out that I’ve been doing all the wrong exercises. What I love to do is rowing – and want to strengthen my core to get back out on the water. I tried the erg today at the gym and am wondering if that too is a bad excersise right now?? It doesn’t twist but my lower back is so weak I usually feel pain – today I didn’t. Any suggestions?
Hi Kari, I love rowing too! Whatever the activity, the same principles apply – your body will tell you what its ready for – read all about this here https://mutusystem.com/how-long-postpartum-till-i-can-crossfit-plank-run.html
Hi guys, I have recently came to realise that I am suffering from this disorder, but my issue is what I would see to be slightly rare! I’m not a mom nor have I neglected the body. I am a fitness finatic and personal trainer. Iv recently noticed a ridge about 1 inch in depth and 4 inches in length popping out on strenuos workouts between the vertical walls. I’m pretty worried at this point and really need your help
Thanks Mark
It’s not rare Mark, Diastasis is a result of inappropriate loading + alignment, causing increased intra abdominal pressure. It is very common in people who lift a lot or engage in high intensity exercise or activity when the core is not reacting + functioning optimally. This link will help explain. not all the signs will be relevant as a non-Mom, but the principles are exactly the same – if the core strains or bulges outwards when its ‘working’ – its not working right. http://mutusystem.com/how-l…
Mark, I think, (since I also have this), that it seems rare for men because the cause is not as obvious as it is for women. In my case, I was a power lifter and not all together confident that I always lifted correctly. Also, I think that the common association with diastasis recti and pregnancy or newborns may cause a stereotype that inhibits a lot of men from admitting they have it or seeking help with it.
Hi guys, I have recently came to realise that I am suffering from this disorder, but my issue is what I would see to be slightly rare! I’m not a mom nor have I neglected the body. I am a fitness finatic and personal trainer. Iv recently noticed a ridge about 1 inch in depth and 4 inches in length popping out on strenuos workouts between the vertical walls. I’m pretty worried at this point and really need your help
Thanks Mark
It’s not rare Mark, Diastasis is a result of inappropriate loading + alignment, causing increased intra abdominal pressure. It is very common in people who lift a lot or engage in high intensity exercise or activity when the core is not reacting + functioning optimally. This link will help explain. not all the signs will be relevant as a non-Mom, but the principles are exactly the same – if the core strains or bulges outwards when its ‘working’ – its not working right. https://mutusystem.com/how-long-postpartum-till-i-can-crossfit-plank-run.html
Mark, I think, (since I also have this), that it seems rare for men because the cause is not as obvious as it is for women. In my case, I was a power lifter and not all together confident that I always lifted correctly. Also, I think that the common association with diastasis recti and pregnancy or newborns may cause a stereotype that inhibits a lot of men from admitting they have it or seeking help with it.
Wendy, I am very interested in purchasing the program. I wore the Tuppler splint and did the exercises for the past 7 months and I still have a 1 finger gap and look 4 months pregnant at times. I eat a TON of fiber, sometimes for dinner I will have a couple of huge salads. I eat a lot of psyllium husk and oat fiber, could this be causing my stomach to protrude and could this be keeping my diastasis from closing? I have had issues with bulimia in the past which is a reason why I now eat large quantities of salad.
Bloating + digestive issues may ‘show’ more when you have a diastasis, since your abdominal wall is unsupported. But the digestive issues don’t cause the diastasis – this is about alignment + pressure. This is why a holistic approach is needed, + absolutely not an isolated *fix one muscle* approach. The 12 week program would work really well for you as it covers all these issues
Wendy, I am very interested in purchasing the program. I wore the Tuppler splint and did the exercises for the past 7 months and I still have a 1 finger gap and look 4 months pregnant at times. I eat a TON of fiber, sometimes for dinner I will have a couple of huge salads. I eat a lot of psyllium husk and oat fiber, could this be causing my stomach to protrude and could this be keeping my diastasis from closing? I have had issues with bulimia in the past which is a reason why I now eat large quantities of salad.
Bloating + digestive issues may ‘show’ more when you have a diastasis, since your abdominal wall is unsupported. But the digestive issues don’t cause the diastasis – this is about alignment + pressure. This is why a holistic approach is needed, + absolutely not an isolated *fix one muscle* approach. The 12 week program would work really well for you as it covers all these issues
I had a C-section 9 months ago. I think the physician sutured the lower part of my abdominal muscles together (where the incision is), but I still have a gap in the upper area of my abdomen. Is this common, and is there anything I should know before I purchase the program? Thanks!
The abdominal surgery will mean there is scar tissue, possibly lack of neurological connection… all this is addressed in the program 🙂
I had a C-section 9 months ago. I think the physician sutured the lower part of my abdominal muscles together (where the incision is), but I still have a gap in the upper area of my abdomen. Is this common, and is there anything I should know before I purchase the program? Thanks!
The abdominal surgery will mean there is scar tissue, possibly lack of neurological connection… all this is addressed in the program 🙂
Can I do kettlebell swings and the turkish get up with diastasis recti?
The answer is the same regardless of the activity – if you have unconfined intra abdominal pressure, then increasing that pressure, which those exercises will do, will make it worse. This post may help http://mutusystem.com/how-l…
Can I do kettlebell swings and the turkish get up with diastasis recti?
The answer is the same regardless of the activity – if you have unconfined intra abdominal pressure, then increasing that pressure, which those exercises will do, will make it worse. This post may help https://mutusystem.com/how-long-postpartum-till-i-can-crossfit-plank-run.html
I’m wanting to buy your system as I tried the tupler for 12 wks. It’s very time consuming and the splint was annoying but I continued. I went from 6 fingers to 2-3 but I stopped with the splint then things changed even over a few days .it’s like the connective tissue was getting weaker .I’m getting pretty desperate for help now lol..i put such time and money into the program and my belly lower is still round .I know it can’t possibly be weight issue as I’m only 48 kgz and have great upper abs. Very visible but lower belly , nothing at all but when I hold my ta in a squeeze my pelvic floor everything tightens and looks fabulous ..it looks so toned ..I’m confused why when I hold ta does it look great but relaxed is different , is that from the dr? My lower back pain has gone but now the pain has gone up a bit ..pls Amy help would be appreciated I just want my lower stomach flat again ..I’m very toned every where else ..
You need to work on your alignment as the ‘missing link’ to get your connective tissue in the right place + doing its job… the focus on alignment to reduce intra abdominal pressure is a defining feature of the MuTu System programs. Good luck + there is a customer support forum where you can keep checking in to make sure you’re getting it right!
I’m wanting to buy your system as I tried the tupler for 12 wks. It’s very time consuming and the splint was annoying but I continued. I went from 6 fingers to 2-3 but I stopped with the splint then things changed even over a few days .it’s like the connective tissue was getting weaker .I’m getting pretty desperate for help now lol..i put such time and money into the program and my belly lower is still round .I know it can’t possibly be weight issue as I’m only 48 kgz and have great upper abs. Very visible but lower belly , nothing at all but when I hold my ta in a squeeze my pelvic floor everything tightens and looks fabulous ..it looks so toned ..I’m confused why when I hold ta does it look great but relaxed is different , is that from the dr? My lower back pain has gone but now the pain has gone up a bit ..pls Amy help would be appreciated I just want my lower stomach flat again ..I’m very toned every where else ..
You need to work on your alignment as the ‘missing link’ to get your connective tissue in the right place + doing its job… the focus on alignment to reduce intra abdominal pressure is a defining feature of the MuTu System programs. Good luck + there is a customer support forum where you can keep checking in to make sure you’re getting it right!
Thanks Wendy. I have gone ahead & bought the 12 week programme & will take it one step at a time. I am VERY keen not to drop yoga as I have chronic thoracic spine pain following a nasty car crash 11 years ago, & yoga is a big help for the constant muscle spasm across my back, shoulders & neck.
I’ve noticed your handy infographics on pelvic floor & diastasis & was wondering if you have anything similar that I can keep close to hand to tell me what to avoid during yoga, or if you know of an online resource that does the same.
Many thanks
Thanks so much for your reply…very helpful article, makes absolute sense 🙂
Hi Wendy. I’ve found reading your website very interesting & in particular your direction to not tuck the tail bone in & to gently pull the belly button back while exhaling without clenching anything, to locate the trans abs. was particularly useful.
However I still need help. I have a huge gap – had it checked by my husband & a friend to make sure. We make it 6 to 8 fingers dependent on whose hand is testing. It’s deep & runs from 2″ above the naval to 3″ below. I feel pretty wretched about the whole thing as I’ve been aware of not being able to contact my abs for a good while (my daughter is nearly 3).
Question 1: How likely am I to be able to really repair this (e.g. get it closed or to 1) obviously assuming hard work & dedication?
Question 2: Does it make sense to try ‘focus’ to repair as much as possible & then try the ’12 week programme’, or should I just do the 12 week programme from the outset?
Question 3: I am due to go on a yoga retreat on August 8th, I have only just found out that I have a diastasis recti & now I’m very worried about making it worse – I can’t afford to cancel so how can I protect myself?
Many thanks
Carli
To what extent you will ‘close’ the gap is impossible to say. But with the correct restorative exercise + alignment adjustments you can certainly improve your core stability + reduce the gap. Don’t buy both programs – the core sections are the same. If you think you will move on, I suggest buying 12 Week + simply omitting the Intensive work first time through. It depends on the type of yoga + if you have any connection right now with your core… you need to be able to engage + relax your core + pelvic floor, coordinated with optimal breathing, to be safe with your yoga. Plus there are some moves you should avoid – such as boat pose. But many of the asanas will be fine – PROVIDED your alignment is good – if you’re not sure + you can’t discuss all this with the instructor (+ they really understand it) then you may not want to do that right now.
Hi Wendy. I’ve found reading your website very interesting & in particular your direction to not tuck the tail bone in & to gently pull the belly button back while exhaling without clenching anything, to locate the trans abs. was particularly useful.
However I still need help. I have a huge gap – had it checked by my husband & a friend to make sure. We make it 6 to 8 fingers dependent on whose hand is testing. It’s deep & runs from 2″ above the naval to 3″ below. I feel pretty wretched about the whole thing as I’ve been aware of not being able to contact my abs for a good while (my daughter is nearly 3).
Question 1: How likely am I to be able to really repair this (e.g. get it closed or to 1) obviously assuming hard work & dedication?
Question 2: Does it make sense to try ‘focus’ to repair as much as possible & then try the ’12 week programme’, or should I just do the 12 week programme from the outset?
Question 3: I am due to go on a yoga retreat on August 8th, I have only just found out that I have a diastasis recti & now I’m very worried about making it worse – I can’t afford to cancel so how can I protect myself?
Many thanks
Carli
To what extent you will ‘close’ the gap is impossible to say. But with the correct restorative exercise + alignment adjustments you can certainly improve your core stability + reduce the gap. Don’t buy both programs – the core sections are the same. If you think you will move on, I suggest buying 12 Week + simply omitting the Intensive work first time through. It depends on the type of yoga + if you have any connection right now with your core… you need to be able to engage + relax your core + pelvic floor, coordinated with optimal breathing, to be safe with your yoga. Plus there are some moves you should avoid – such as boat pose. But many of the asanas will be fine – PROVIDED your alignment is good – if you’re not sure + you can’t discuss all this with the instructor (+ they really understand it) then you may not want to do that right now.
Thanks Wendy. I have gone ahead & bought the 12 week programme & will take it one step at a time. I am VERY keen not to drop yoga as I have chronic thoracic spine pain following a nasty car crash 11 years ago, & yoga is a big help for the constant muscle spasm across my back, shoulders & neck.
I’ve noticed your handy infographics on pelvic floor & diastasis & was wondering if you have anything similar that I can keep close to hand to tell me what to avoid during yoga, or if you know of an online resource that does the same.
Many thanks
Hi Wendy, I had a diastasis (didn’t know it at the time), by the time I knew what it was luckily I was down to a 2 finger gap (so not technically diastasis anymore?) and have done some exercises aimed at closing the gap, strengthening those inner muscles and abdominal floor and the gap is now at a 1 finger width, but I can still get my finger pretty deep into that gap. I was wondering if now that I don’t technically have diastasis if I’m in the clear or do I still need to avoid the back bends and the twists? Will I ever be able to do them and other traditional abs workouts without the risk of widening the split again? Thank you
Its not so much about getting an ‘all clear’ as having a core that is stable + can withstand the intra abdominal pressure when you exert yourself for any activity. Remember too that the stability / firmness of the mid line connective tissues is actually more important than the width of the gap. This article explains more about the ‘when am I ready?’ question http://mutusystem.com/how-l…
Hi Wendy, I had a diastasis (didn’t know it at the time), by the time I knew what it was luckily I was down to a 2 finger gap (so not technically diastasis anymore?) and have done some exercises aimed at closing the gap, strengthening those inner muscles and abdominal floor and the gap is now at a 1 finger width, but I can still get my finger pretty deep into that gap. I was wondering if now that I don’t technically have diastasis if I’m in the clear or do I still need to avoid the back bends and the twists? Will I ever be able to do them and other traditional abs workouts without the risk of widening the split again? Thank you
Its not so much about getting an ‘all clear’ as having a core that is stable + can withstand the intra abdominal pressure when you exert yourself for any activity. Remember too that the stability / firmness of the mid line connective tissues is actually more important than the width of the gap. This article explains more about the ‘when am I ready?’ question https://mutusystem.com/how-long-postpartum-till-i-can-crossfit-plank-run.html
Thanks so much for your reply…very helpful article, makes absolute sense 🙂
Hello Wendy, I’m 43 and I think I have this issue, I Am Male, will this work for me? I was always in great shape, I noticed that I hade that lump when I lay on my back and my belly sticks out, I did go to the DR, she said she wasn’t to worried, but this is stopping me from trying to get in better shape, I know that sounds silly, but I think this issue is causing my other issues, and want to fix. Thankyou
Hi Garry, yes the exercises + alignment shifts will work for you, but please be aware that these programs are developed for postpartum women so you will find a LOT of the instruction + coaching irrelevant to you! If you’re OK with passing over that aspect, then I would suggest Focus for the specific alignment, stretches + core engagement work.
Hello Wendy, I’m 43 and I think I have this issue, I Am Male, will this work for me? I was always in great shape, I noticed that I hade that lump when I lay on my back and my belly sticks out, I did go to the DR, she said she wasn’t to worried, but this is stopping me from trying to get in better shape, I know that sounds silly, but I think this issue is causing my other issues, and want to fix. Thankyou
Hi Garry, yes the exercises + alignment shifts will work for you, but please be aware that these programs are developed for postpartum women so you will find a LOT of the instruction + coaching irrelevant to you! If you’re OK with passing over that aspect, then I would suggest Focus for the specific alignment, stretches + core engagement work.
will doing squats or lunges affect my DR?
You need to be aligned right, + using your core + breathing optimally to do these movements safely + effectively. Squats + lunges feature heavily in our programs, as does instruction on how to do them right!
will doing squats or lunges affect my DR?
You need to be aligned right, + using your core + breathing optimally to do these movements safely + effectively. Squats + lunges feature heavily in our programs, as does instruction on how to do them right!
Hi Wendy! After having three children(my youngest is 11 months old now), I knew something didn’t look quite right in my abdominal area. When I start out in the morning, it looks decent, but definitely not normal, but as the day goes on and it gets bigger and bigger. By the time I go to bed, I look 5 months pregnant. I know I have at least a 4 finger width separation, but my question is it possible to tell the problem is caused by diastasis alone, or something else like a hernia? Does your program help with hernias as well?
Hi Lindsay, please see this post for more information on hernia http://mutusystem.com/herni… Both issues are caused by excessive intra abdominal pressure.
Hi Wendy! After having three children(my youngest is 11 months old now), I knew something didn’t look quite right in my abdominal area. When I start out in the morning, it looks decent, but definitely not normal, but as the day goes on and it gets bigger and bigger. By the time I go to bed, I look 5 months pregnant. I know I have at least a 4 finger width separation, but my question is it possible to tell the problem is caused by diastasis alone, or something else like a hernia? Does your program help with hernias as well?
Hi Lindsay, please see this post for more information on hernia https://mutusystem.com/hernia-and-diastasis-recti-postpartum-umbilical-hernia.html Both issues are caused by excessive intra abdominal pressure.
Hope its going well April 🙂
Hi Wendy!
I have about a 2 finger width and want to purchase your program but I have very limited funds right now and several other fitness programs out there. Can I do your 8 week program and do my own fitness routines as long as I avoid certain exercises? The one I’m thinking of doing is called Brazilian butt lift which focuses on full body strength and weight loss but concentrates mainly on your butt and legs… Does it’s sound safe enough to do? Anything I should avoid with this program? And how will I know when I am healed completely and can move on to more high impact workouts? Thanks!
Hi Wendy!
I have about a 2 finger width and want to purchase your program but I have very limited funds right now and several other fitness programs out there. Can I do your 8 week program and do my own fitness routines as long as I avoid certain exercises? The one I’m thinking of doing is called Brazilian butt lift which focuses on full body strength and weight loss but concentrates mainly on your butt and legs… Does it’s sound safe enough to do? Anything I should avoid with this program? And how will I know when I am healed completely and can move on to more high impact workouts? Thanks!
Hi Annie, if you want other workouts as well, you want the full 12 Week Program as this includes 4 intensive workouts as well as the core work! This gives you the most value, plus everything you need to guide you through, understanding exactly how to use your core effectively in more intensive workouts, what to avoid + how to measure success… its all in there. Its all you’ll need 🙂
Hi Wendy!
I have about a 2 finger width and want to purchase your program but I have very limited funds right now and several other fitness programs out there. Can I do your 8 week program and do my own fitness routines as long as I avoid certain exercises? The one I’m thinking of doing is called Brazilian butt lift which focuses on full body strength and weight loss but concentrates mainly on your butt and legs… Does it’s sound safe enough to do? Anything I should avoid with this program? And how will I know when I am healed completely and can move on to more high impact workouts? Thanks!
Hi Wendy,
I just purchased another DR program and am only on day two but followed it so far. I am frustrated by the recommendation to cease my current workout routine. In your program, can I do my normal HIIT workouts and weight lifting but just focus on engaging my core and avoiding typical abdominal exercises for now?? I have about 3-3.5 finger gap
The DVD should be arriving at my house today. I also work out, i do some weight training and i also teach a cycling class. So would love to hear the answer, i would hate to give these up.
I think I know the one you mean! There are reasons why you should avoid certain types of workout if you want to repair + restore your core – this post explains http://mutusystem.com/how-l… The MuTu System 12 Week program includes safe intensive workouts as well.
Hi Wendy,
I just purchased another DR program and am only on day two but followed it so far. I am frustrated by the recommendation to cease my current workout routine. In your program, can I do my normal HIIT workouts and weight lifting but just focus on engaging my core and avoiding typical abdominal exercises for now?? I have about 3-3.5 finger gap
The DVD should be arriving at my house today. I also work out, i do some weight training and i also teach a cycling class. So would love to hear the answer, i would hate to give these up.
Hope its going well April 🙂
I think I know the one you mean! There are reasons why you should avoid certain types of workout if you want to repair + restore your core – this post explains https://mutusystem.com/how-long-postpartum-till-i-can-crossfit-plank-run.html The MuTu System 12 Week program includes safe intensive workouts as well.
Hi my baby is nearly 4mths old & the diastasis has now gone from nearly 3fingers when spotted at 9wks to 1 now. My question is does it go to no gap as in no fingers 😀 & how do I avoid this in a subsequent pregnancy. Thank you.
Hi my baby is nearly 4mths old & the diastasis has now gone from nearly 3fingers when spotted at 9wks to 1 now. My question is does it go to no gap as in no fingers 😀 & how do I avoid this in a subsequent pregnancy. Thank you.
Hi my baby is nearly 4mths old & the diastasis has now gone from nearly 3fingers when spotted at 9wks to 1 now. My question is does it go to no gap as in no fingers 😀 & how do I avoid this in a subsequent pregnancy. Thank you.
When I do the diastasis check it is a little wider than eight fingers maybe between nine and ten and really deep like from my fingertips to my knuckles. I have had 6 kids including twins and two that were 10 pounds each. My youngest is 3 years old I have noticed this since the birth of my twins which are now 12. Will this program work for me I have a half football shaped dome when I flex my stomach that goes from below ribs to belly button. I really am hoping this will still work as it is becoming uncomfortable and causing other symptoms. I am desperate and dont have much money so I would like to get a program that may actually work. Please let me know any help would be greatly appreciated.
Hi Amanda, yes it will help! Grab a DVD in our massive sale on Amazon this weekend only! http://www.amazon.com/Coach…
When I do the diastasis check it is a little wider than eight fingers maybe between nine and ten and really deep like from my fingertips to my knuckles. I have had 6 kids including twins and two that were 10 pounds each. My youngest is 3 years old I have noticed this since the birth of my twins which are now 12. Will this program work for me I have a half football shaped dome when I flex my stomach that goes from below ribs to belly button. I really am hoping this will still work as it is becoming uncomfortable and causing other symptoms. I am desperate and dont have much money so I would like to get a program that may actually work. Please let me know any help would be greatly appreciated.
Hi Amanda, yes it will help! Grab a DVD in our massive sale on Amazon this weekend only! http://www.amazon.com/Coaching-Program-Function-Fitness-System/dp/B00DYUKFMG/ref=sr_1_2?ie=UTF8&qid=1397908549&sr=8-2&keywords=mutu
Hi Wendy,
I recenlty had my 2nd baby 5 weeks ago and my gap is only 1 finger width apart. i have been doing the recommended exercises to close it which is helping. my gap is only open about 1-2 inches in length along the belly button. the rest of my muscle are completely closed. does that mean i am able to start harder work outs on my abs.?
Hi Ashley, this post should help to answer your questions about when you’re ready to ‘move on’ 🙂 http://mutusystem.com/how-l…
Hi Wendy,
I recenlty had my 2nd baby 5 weeks ago and my gap is only 1 finger width apart. i have been doing the recommended exercises to close it which is helping. my gap is only open about 1-2 inches in length along the belly button. the rest of my muscle are completely closed. does that mean i am able to start harder work outs on my abs.?
Hi Ashley, this post should help to answer your questions about when you’re ready to ‘move on’ 🙂 https://mutusystem.com/how-long-postpartum-till-i-can-crossfit-plank-run.html
Hi, my name is Marie. I have been struggling with my belly for years now. I like to think of myself as a fit person but I cannot lose that belly. I just recently started reading about diastasis and realized that could be what is wrong. I did the self test and the gap is about a finger wide when I lift my head but the belly rises when I do a crunch or lift my legs (to the point where it looks like I have a loaf of bread under my skin). The same think happens when I am standing up and leaning backwards, the loaf pops out. I have encl. a picture of my belly and my “loaf of bread in the oven”. I only have one child and he is 6 now so it’s a long time ago.
I recently did the 30-day plank challenge but realize that was not such a good idea. Should I just stop working my abs and focus on pelvic/back strength?
Thanks for your input.
Hi Marie, that ‘loaf of bread’ description is a common one – this is a typical diastasis. It’s not that you need to stop looking after your abs, but rather you need to stop doing the exercises that make a diastasis worse – i.e. planks or crunches, or indeed anything that increases intra abdominal pressure (the pressure pushing that part outwards). the MuTu system programs will take you back to the foundations, teach you how to align + restore your body so that you can do more intensive exercise again, but with correct core engagement + function rather than with a protruding tummy + unstable core.
Hi, my name is Marie. I have been struggling with my belly for years now. I like to think of myself as a fit person but I cannot lose that belly. I just recently started reading about diastasis and realized that could be what is wrong. I did the self test and the gap is about a finger wide when I lift my head but the belly rises when I do a crunch or lift my legs (to the point where it looks like I have a loaf of bread under my skin). The same think happens when I am standing up and leaning backwards, the loaf pops out. I have encl. a picture of my belly and my “loaf of bread in the oven”. I only have one child and he is 6 now so it’s a long time ago.
I recently did the 30-day plank challenge but realize that was not such a good idea. Should I just stop working my abs and focus on pelvic/back strength?
Thanks for your input.
Hi Marie, that ‘loaf of bread’ description is a common one – this is a typical diastasis. It’s not that you need to stop looking after your abs, but rather you need to stop doing the exercises that make a diastasis worse – i.e. planks or crunches, or indeed anything that increases intra abdominal pressure (the pressure pushing that part outwards). the muTu system programs will take you back to the foundations, teach you how to align + restore your body so that you can do more intensive exercise again, but with correct core engagement + function rather than with a protruding tummy + unstable core.
Hi Michelle, you can read all about the 12 week program here http://mutusystem.com/mutu-…
Hi Wendy, my name is Joana, i had my first baby a month ago via emergency c section. I had a very strong and taut tummy before but am now experiencing a 3.5 finger gap. I put on 9 kilos during pregnancy and lost most in the first few weeks. I have 2kgs left to go. Mostly though i want to heal my diastasis. I am in london. Is your program available online?
Many thanks!
Hi Joana, Yes! Our best-selling program is our 12 Week Online coaching – take a look here >>> http://mutusystem.com/mutu-…
Hi Wendy, my name is Joana, i had my first baby a month ago via emergency c section. I had a very strong and taut tummy before but am now experiencing a 3.5 finger gap. I put on 9 kilos during pregnancy and lost most in the first few weeks. I have 2kgs left to go. Mostly though i want to heal my diastasis. I am in london. Is your program available online?
Many thanks!
Hi Joana, Yes! Our best-selling program is our 12 Week Online coaching – take a look here >>> https://mutusystem.com/mutu-system-12-week-program.html
Thanks for the reply. I had a hernia repair (above the belly button) last year, I’ve had a colonoscopy a few months ago, showing nothing wrong with my bowel. I’m hoping to get referred to physio to try & help, what’s the 12 week programme you do? Thanks
Hi I have this & I’m suffering from bad back ache, pain in my right hip & bowel problems (going to the toilet a lot), are/can these be connected? I used to be a dance teacher & have had to change career path due to the pressure on my back. What’s the best way to help this? I’ve had 4 c sections. Thankyou
Hi Michelle, yes they may very well be connected, but I can’t diagnose pain for you + so will refer you to this information http://mutusystem.com/refer… in the first instance. The MuTu programs are recommended by Women’s Health Physiotherapists + are often complementary to their care – but any pain should be first discussed with medical professional.
Hi I have this & I’m suffering from bad back ache, pain in my right hip & bowel problems (going to the toilet a lot), are/can these be connected? I used to be a dance teacher & have had to change career path due to the pressure on my back. What’s the best way to help this? I’ve had 4 c sections. Thankyou
Hi Michelle, yes they may very well be connected, but I can’t diagnose pain for you + so will refer you to this information https://mutusystem.com/referral-to-a-womens-health-physiotherapist.html in the first instance. The MuTu programs are recommended by Women’s Health Physiotherapists + are often complementary to their care – but any pain should be first discussed with medical professional.
Thanks for the reply. I had a hernia repair (above the belly button) last year, I’ve had a colonoscopy a few months ago, showing nothing wrong with my bowel. I’m hoping to get referred to physio to try & help, what’s the 12 week programme you do? Thanks
Hi Michelle, you can read all about the 12 week program here https://mutusystem.com/mutu-system-12-week-program.html
What exercises can I do WHILE pregnant to help fix diastasis recti?
All the reconnection / learning to engage correctly exercises of the first phases of Focus or the 12 Week Program are entirely appropriate + helpful during a healthy pregnancy.
What exercises can I do WHILE pregnant to help fix diastasis recti?
All the reconnection / learning to engage correctly exercises of the first phases of Focus or the 12 Week Program are entirely appropriate + helpful during a healthy pregnancy.
Hi is plank on your elbows Ok to do. My gap is only just over one finger but I want to close itmore
A plank is not appropriate if you have a diastasis, as you cannot withstand the intra abdominal pressure against gravity in this position. But 1 finger is very small – it depends on the stability of your whole core + the firmness of the midline as to whether your muscles can function optimally in the plank position.
Hi is plank on your elbows Ok to do. My gap is only just over one finger but I want to close itmore
A plank is not appropriate if you have a diastasis, as you cannot withstand the intra abdominal pressure against gravity in this position. But 1 finger is very small – it depends on the stability of your whole core + the firmness of the midline as to whether your muscles can function optimally in the plank position.
Hi Ninu + welcome! I would stick with just the program certainly for the first 6 weeks – you will learn so much about how to take care of your core, + if you choose to supplement the program with gym (you don’t need to but you can if you want to!) then you’ll know how to do it safely + effectively. Have you joined our closed Facebook group for customers? It’s an amazing support resource – thousands of women dong the program – hopefully see you there soon 🙂
Thanks wendy, I bought the 12 week program and started today with phase 1. I found out my gap is indeed 4cm and I have a hernia aswell. Does that change how I should approach the program, and can I still do light weights at the gym, or should I stick to cardio? Thanks!
Hi Wendy, I am one year PP with my first, who I had via c section. I lost all the baby weight by 6 months and exercise/eat well. I had repaired my 5cm split to 2.5 cm, but just found out yesterday it’s back to 4cm and now I have a hernia too! 🙁 I’m SO saddened. Please, help me! What should I do? I’m stopping lifting weights and exercising, and wll just eat well. Also – Should I wait to heal the RD before having another baby? Will my belly be funny looking with the hernia and all, once pregnant again? Thanks!
Hi Ninu, the key is to build the foundations right, so that your chosen activity (weights, etc) or indeed everyday activity (lifting, twisting) doesn’t undo any progress you’ve made. The 12 Week Program is perfect for you – you get to sweat, lift heavy stuff etc… (after week 3!) but you’re taught how to do it in a way that protects your core. This keeps you stable + supported, so that you strengthen your entire body effectively as you exercise. Alignment us vital – the often missed element – correcting the excessive Intra abdominal pressure which is the cause of the split… Join our 12 Week Program + you get the whole solution 🙂
Hi Wendy, I am one year PP with my first, who I had via c section. I lost all the baby weight by 6 months and exercise/eat well. I had repaired my 5cm split to 2.5 cm, but just found out yesterday it’s back to 4cm and now I have a hernia too! 🙁 I’m SO saddened. Please, help me! What should I do? I’m stopping lifting weights and exercising, and wll just eat well. Also – Should I wait to heal the RD before having another baby? Will my belly be funny looking with the hernia and all, once pregnant again? Thanks!
Hi Ninu, the key is to build the foundations right, so that your chosen activity (weights, etc) or indeed everyday activity (lifting, twisting) doesn’t undo any progress you’ve made. The 12 Week Program is perfect for you – you get to sweat, lift heavy stuff etc… (after week 3!) but you’re taught how to do it in a way that protects your core. This keeps you stable + supported, so that you strengthen your entire body effectively as you exercise. Alignment us vital – the often missed element – correcting the excessive Intra abdominal pressure which is the cause of the split… Join our 12 Week Program + you get the whole solution 🙂
Thanks wendy, I bought the 12 week program and started today with phase 1. I found out my gap is indeed 4cm and I have a hernia aswell. Does that change how I should approach the program, and can I still do light weights at the gym, or should I stick to cardio? Thanks!
Hi Ninu + welcome! I would stick with just the program certainly for the first 6 weeks – you will learn so much about how to take care of your core, + if you choose to supplement the program with gym (you don’t need to but you can if you want to!) then you’ll know how to do it safely + effectively. Have you joined our closed Facebook group for customers? It’s an amazing support resource – thousands of women dong the program – hopefully see you there soon 🙂
Hi Wendy
I have acute problem of Diastasis Recti ever since i have given birth to my child i am facing this problem where my tummy muscles are dislocated causing gap in the central position of my tummy giving it a foul look of being pregnant. Kindly advise me appropriate and most effective method to reduce/overcome this problem completely, enabling me to come back to my pre birth condition.
Hello Noshin, MuTu System gives you the precise, gently progressed but highly effective exercises you need. Go to ‘Choose Your Program’ on the menu at the top of the page + find the tight one for you!
Hi Wendy
I have acute problem of Diastasis Recti ever since i have given birth to my child i am facing this problem where my tummy muscles are dislocated causing gap in the central position of my tummy giving it a foul look of being pregnant. Kindly advise me appropriate and most effective method to reduce/overcome this problem completely, enabling me to come back to my pre birth condition.
Hello Noshin, MuTu System gives you the precise, gently progressed but highly effective exercises you need. Go to ‘Choose Your Program’ on the menu at the top of the page + find the tight one for you!
Hi Wendy, I’ve had three big babies, my youngest is now 15 years old and my stomach muscles have separated. I only carry weight around my middle so I look like I am pregnant, I regularly go to the gym but nothing improves my stomach. It is really getting me down as my stomach has never gone back to ‘normal’ after having my kids. Are there any exercises I can do to fix this?
Hi Claire, yes the MuTu 12 Week Program will help you. You’re working out but just ‘missing out’ the part of the process that gets your core functioning correctly – I know how frustrating if is when you’re trying so hard but not seeing results. Don’t worry though, get started on MuTu System + it all falls into place 🙂
Hi Wendy, I’ve had three big babies, my youngest is now 15 years old and my stomach muscles have separated. I only carry weight around my middle so I look like I am pregnant, I regularly go to the gym but nothing improves my stomach. It is really getting me down as my stomach has never gone back to ‘normal’ after having my kids. Are there any exercises I can do to fix this?
Hi Claire, yes the MuTu 12 Week Program will help you. You’re working out but just ‘missing out’ the part of the process that gets your core functioning correctly – I know how frustrating if is when you’re trying so hard but not seeing results. Don’t worry though, get started on MuTu System + it all falls into place 🙂
To Whom This Concerns,
The description of how to get to the Transverse Adominis is correct, and the technique you described came from Joseph Pilates in the 1920’s. Pilates done correctly helps diastasis and does not make it worse. Being a dedicated Pilates instructor I know this. However, it saddens me to see the incorrectly taught “Pilates Teachers Certification” courses out there. They charge a great deal of money and put anyone through their courses so they can make money. Yes, Pilates can harm you when it is being taught by someone who doesn’t understand the method behind it and is not good at teaching it. Yes, Pilates can make you worse if you pick up a DVD and try it without a professional. So frustrating!
Hi June, I know, it is always frustrating when we see women not getting the real help they need isn’t it? We’ll all just keep doing our thing with integrity + knowledge, + when we don’t know, we refer! Thanks for your input.
To Whom This Concerns,
The description of how to get to the Transverse Adominis is correct, and the technique you described came from Joseph Pilates in the 1920’s. Pilates done correctly helps diastasis and does not make it worse. Being a dedicated Pilates instructor I know this. However, it saddens me to see the incorrectly taught “Pilates Teachers Certification” courses out there. They charge a great deal of money and put anyone through their courses so they can make money. Yes, Pilates can harm you when it is being taught by someone who doesn’t understand the method behind it and is not good at teaching it. Yes, Pilates can make you worse if you pick up a DVD and try it without a professional. So frustrating!
Hi June, I know, it is always frustrating when we see women not getting the real help they need isn’t it? We’ll all just keep doing our thing with integrity + knowledge, + when we don’t know, we refer! Thanks for your input.
hello wendy I am into week 2 of my postpartum and I believe I have developed this condition, I had back to back pregnancies within a year of each other and my second child was only 7lb, he really stretched me out fully ( looked like I was preggo with twins). It feels like the upper and lower part of my abdomen have separted because its so hard to walk, lift my leg etc. Is there special abdomen binder to help work through this condition?
I would recommend in the first instance getting a referral or consulting directly with a private women’s health specialist physiotherapist – more help on that here http://mutusystem.com/refer… MuTu Focus will help for sure, but if you have difficulty with these movements you need individual + specialist consultation with a medical professional first.
hello wendy I am into week 2 of my postpartum and I believe I have developed this condition, I had back to back pregnancies within a year of each other and my second child was only 7lb, he really stretched me out fully ( looked like I was preggo with twins). It feels like the upper and lower part of my abdomen have separted because its so hard to walk, lift my leg etc. Is there special abdomen binder to help work through this condition?
I would recommend in the first instance getting a referral or consulting directly with a private women’s health specialist physiotherapist – more help on that here https://mutusystem.com/referral-to-a-womens-health-physiotherapist.html MuTu Focus will help for sure, but if you have difficulty with these movements you need individual + specialist consultation with a medical professional first.
Wendy, I noticed a doming of my abs along with some bulging to either side of center, some time ago, but no one (including a PT) felt it was concerning. Now the dome is very obvious when I lie and lift head and neck, and there is a significant gap down the center. The “dome” is a large ridge that runs down the center, vertically, of my stomach. My youngest child is 17 YEARS old. Can this still be fixed?
You can always make improvements to core stability Dawn – no guarantees about ‘total closure’… But ALWAYS significant improvement is possible!
Dawn, that sounds like a hernia!
Wendy, I noticed a doming of my abs along with some bulging to either side of center, some time ago, but no one (including a PT) felt it was concerning. Now the dome is very obvious when I lie and lift head and neck, and there is a significant gap down the center. The “dome” is a large ridge that runs down the center, vertically, of my stomach. My youngest child is 17 YEARS old. Can this still be fixed?
You can always make improvements to core stability Dawn – no guarantees about ‘total closure’… But ALWAYS significant improvement is possible!
Dawn, that sounds like a hernia!
Hi, Wendy. I have DR after having my son 14 months ago. It turns out I am expecting again. Are exercises in MuTu safe for doing during pregnancy? Or should I wait until i have my second baby before I sign up.
Hi Anna, all the alignment + core work (so that’s all of Focus or all the core phases of the 12 Week Program) are really beneficial + safe. The food in 12 Week is perfect for pregnancy… + the intensive workouts are all low impact + adaptable. So… Focus: absolutely safe. 12 Week (which contains Focus) safe + beneficial too for a low risk pregnancy.
Hi, Wendy. I have DR after having my son 14 months ago. It turns out I am expecting again. Are exercises in MuTu safe for doing during pregnancy? Or should I wait until i have my second baby before I sign up.
Hi Anna, all the alignment + core work (so that’s all of Focus or all the core phases of the 12 Week Program) are really beneficial + safe. The food in 12 Week is perfect for pregnancy… + the intensive workouts are all low impact + adaptable. So… Focus: absolutely safe. 12 Week (which contains Focus) safe + beneficial too for a low risk pregnancy.
Hi wendy, my son is now 2 and I am pretty sure I have diastasis recti, feels around a 4-5 finger width, I also have a belly button that now sticks out! I never had this before. Will the exercises help this as will as the seperation?
Really down with looking pregnant all the time 🙁 hope you can help
Yes – all these issues as well as the pregnant looking belly are related to the excessive intra abdominal pressure currently going on inside your middle… MuTu Programs are specifically designed to deal with this.
Hi wendy, my son is now 2 and I am pretty sure I have diastasis recti, feels around a 4-5 finger width, I also have a belly button that now sticks out! I never had this before. Will the exercises help this as will as the seperation?
Really down with looking pregnant all the time 🙁 hope you can help
Yes – all these issues as well as the pregnant looking belly are related to the excessive intra abdominal pressure currently going on inside your middle… MuTu Programs are specifically designed to deal with this.
Hi Wendy~
I have what appears to be an epigastric hernia. It is about one inch above my belly button. I am four months post partum with baby number two. I have started mutu system (on week three) and while I’m definitely noticing a deeper awareness with my connection to my core I can’t help but want something a little more engaging. Wondering the best approach so as not to make my hernia worse. I have always been extremely active and my hubby and I have started playing beach volleyball again. I noticed my hernia pushing out quite a bit more this last time we played with a little pain when I pushed it back in. I don’t want to put my “active” lifestyle on hold until I can get surgery but also don’t want to cause strangulation. Wondering your insights on the best way to treat hernia and what moves to absolutely avoid. BTW my DR is only 1 1/2 inches and this hernia falls directly on the midline.
Hi there, first of all, as a customer did you know you have full access to me + my team in the private facebook group? Go here https://www.facebook.com/gr… + ask to join – my team will check you off as a MuTu Mama + let you in!
If you have a hernia, then right now your abdominal wall is not only under extreme pressure, it has actually completely given out at its weakest point – thats the hernia. Any activity which increases intra abdominal pressure is only going to make that worse… you need to get strong + healed before you challenge your core to withstand more pressure when it is so compromised. Sorry, I know you’d rather I said Go For It! but if your core isn;t ready yet, you need to give it a chance to heal.
Hi Wendy~
I have what appears to be an epigastric hernia. It is about one inch above my belly button. I am four months post partum with baby number two. I have started mutu system (on week three) and while I’m definitely noticing a deeper awareness with my connection to my core I can’t help but want something a little more engaging. Wondering the best approach so as not to make my hernia worse. I have always been extremely active and my hubby and I have started playing beach volleyball again. I noticed my hernia pushing out quite a bit more this last time we played with a little pain when I pushed it back in. I don’t want to put my “active” lifestyle on hold until I can get surgery but also don’t want to cause strangulation. Wondering your insights on the best way to treat hernia and what moves to absolutely avoid. BTW my DR is only 1 1/2 inches and this hernia falls directly on the midline.
Hi there, first of all, as a customer did you know you have full access to me + my team in the private facebook group? Go here https://www.facebook.com/groups/MuTu.Mamas/ + ask to join – my team will check you off as a MuTu Mama + let you in!
If you have a hernia, then right now your abdominal wall is not only under extreme pressure, it has actually completely given out at its weakest point – thats the hernia. Any activity which increases intra abdominal pressure is only going to make that worse… you need to get strong + healed before you challenge your core to withstand more pressure when it is so compromised. Sorry, I know you’d rather I said Go For It! but if your core isn;t ready yet, you need to give it a chance to heal.
i have a friend that lost her abdominal muscles due to surgery….can this system help her?
Lost them? Like they’ve gone? Not sure what you mean here (but it doesn’t sound good!) MuTu Focus is entirely restorative + good to aid healing, but I’m afraid I have no idea of the surgery your friend has undertaken + I’m a fitness professional not a medic so she would need to seek medical advice. I would suggest she show this website to her medical caregiver + ask his/her advice on the suitabliity .
i have a friend that lost her abdominal muscles due to surgery….can this system help her?
Lost them? Like they’ve gone? Not sure what you mean here (but it doesn’t sound good!) MuTu Focus is entirely restorative + good to aid healing, but I’m afraid I have no idea of the surgery your friend has undertaken + I’m a fitness professional not a medic so she would need to seek medical advice. I would suggest she show this website to her medical caregiver + ask his/her advice on the suitabliity .
Hi Wendy,
I read your article and found it very informative. My wife has complained of the same issues/concerns your other readers mention. Our youngest will be 6 soon and I am not sure how many inches the gap in her stomach muscles are. My concern is how do I mention that she maybe having difficulty getting the look she is going for because she is not taking the right steps, the 12 week program to strengthen her core? Also I would assume the 12 week program would benefit both male and females who want to have a stronger core?
Hi there, Yes it would indeed benefit men too, but it is specifically (+ quite obviously) designed for moms, + so I don’t think you’re going to fool anyone by saying you got it for both of you! If you don’t feel you can point her to this website, maybe recruit a female friend to say it was her idea?!
PS I’m sorry I just realised how long ago you posted this! 🙁
Hi Wendy,
I read your article and found it very informative. My wife has complained of the same issues/concerns your other readers mention. Our youngest will be 6 soon and I am not sure how many inches the gap in her stomach muscles are. My concern is how do I mention that she maybe having difficulty getting the look she is going for because she is not taking the right steps, the 12 week program to strengthen her core? Also I would assume the 12 week program would benefit both male and females who want to have a stronger core?
Hi there, Yes it would indeed benefit men too, but it is specifically (+ quite obviously) designed for moms, + so I don’t think you’re going to fool anyone by saying you got it for both of you! If you don’t feel you can point her to this website, maybe recruit a female friend to say it was her idea?!
PS I’m sorry I just realised how long ago you posted this! 🙁
Hi Wendy,
My youngest is a year old and I have been working out since my baby was five weeks old. I have nearly completed the insanity workout but I still have a two finger split which can be seen plain as day because I have been working so hard. If I do the ‘plank’ position I can see the ‘cone’ (looks like my insides are coming out). I also have a hernia but I can push it back in. My question is, will it ever get better or will I need surgery?
Your core muscular system is not stable enough to do the plank if it cones when you try to hold the position. Moves that increase intra abdominal pressure are making your diastasis + your hernia worse – please back up + get your core working first! You may or may not need surgery in the future, but if you don’t reverse the pressure inside – you will need that surgery repeated in the future, so get it functioning right so you can heal.
Hi Wendy,
My youngest is a year old and I have been working out since my baby was five weeks old. I have nearly completed the insanity workout but I still have a two finger split which can be seen plain as day because I have been working so hard. If I do the ‘plank’ position I can see the ‘cone’ (looks like my insides are coming out). I also have a hernia but I can push it back in. My question is, will it ever get better or will I need surgery?
Your core muscular system is not stable enough to do the plank if it cones when you try to hold the position. Moves that increase intra abdominal pressure are making your diastasis + your hernia worse – please back up + get your core working first! You may or may not need surgery in the future, but if you don’t reverse the pressure inside – you will need that surgery repeated in the future, so get it functioning right so you can heal.
Hi, ive just started at the gym and part of my workout includes crunches and abdominal exercises. Ive lost most of my prepregancy weight but the area around my belly button and my belly button isn’t pulling back in. Ive just checked for the Diastasis, behind my belly button is a good 4 fingers wide every where else is 1 finger, what would you suggest?
You ned to stop doing crunches, planks + any variation thereof right away. Explain to your trainer that you have a diastasis recti (if they don’t know what that is – send them to mutusystem.com!) + you need to work on the foundations of getting your core working again. I’d suggest the 12 week program, then confidently take your moves to the gym + if asked, explain your new found knowledge + that you want a core that functions, not that pooches out!
Hi, ive just started at the gym and part of my workout includes crunches and abdominal exercises. Ive lost most of my prepregancy weight but the area around my belly button and my belly button isn’t pulling back in. Ive just checked for the Diastasis, behind my belly button is a good 4 fingers wide every where else is 1 finger, what would you suggest?
You ned to stop doing crunches, planks + any variation thereof right away. Explain to your trainer that you have a diastasis recti (if they don’t know what that is – send them to mutusystem.com!) + you need to work on the foundations of getting your core working again. I’d suggest the 12 week program, then confidently take your moves to the gym + if asked, explain your new found knowledge + that you want a core that functions, not that pooches out!
Hi Wendy –
I gave birth to my daughter 4 weeks ago. I have a 2 cm gap at my belly button and above it . I have been focusing on pulling my navel to the spine when I do things around the house like picking up the baby, while nursing ect. I am also a yoga teacher so I am aware of how to properly engage the core. I’ve been doing some yoga poses that I have researched are safe to do for diasitis recti. I know a 2 cm gap is mild ,but I am curious if its ok to do other yoga postures or should I only be doing things like planks and going on all fours. I am a very experienced yoga practicer and am dying to get back to it! I’ve also been practicing laying on my back with my knees bent and slightly lifting my head up while engaging the core as much as I can. I don’t have a hard time holding it in at all. I was also wondering about jogging with a 2 cm gap. Is it safe ? Will it make it worse ? I am not an experienced jogger but I just have this urge to get out there and lose this baby weight. I am normally a very tiny person especially in my stomach and waist. I only I’m only one month post partum but is this left over belly diasitis recti or just baby fat that needs to be burned ? I’m very paranoid about all of this so any guidance would be greatly appreciated !
Hi Meagan,You are clearly aware of many ‘core engagement’ techniques, but there will be adjustments, including alignment adjustments + specific stretches that will ensure you are targeting the right muscles. the 12 Week program covers every element as well as giving you the intensive workouts you want too. Planks are fine IF your stable is fully stable when you do it. Follow the 12 week program + you can get back to your practice safely + with optimal function + strength!
Hi Wendy –
I gave birth to my daughter 4 weeks ago. I have a 2 cm gap at my belly button and above it . I have been focusing on pulling my navel to the spine when I do things around the house like picking up the baby, while nursing ect. I am also a yoga teacher so I am aware of how to properly engage the core. I’ve been doing some yoga poses that I have researched are safe to do for diasitis recti. I know a 2 cm gap is mild ,but I am curious if its ok to do other yoga postures or should I only be doing things like planks and going on all fours. I am a very experienced yoga practicer and am dying to get back to it! I’ve also been practicing laying on my back with my knees bent and slightly lifting my head up while engaging the core as much as I can. I don’t have a hard time holding it in at all. I was also wondering about jogging with a 2 cm gap. Is it safe ? Will it make it worse ? I am not an experienced jogger but I just have this urge to get out there and lose this baby weight. I am normally a very tiny person especially in my stomach and waist. I only I’m only one month post partum but is this left over belly diasitis recti or just baby fat that needs to be burned ? I’m very paranoid about all of this so any guidance would be greatly appreciated !
Hi Meagan,You are clearly aware of many ‘core engagement’ techniques, but there will be adjustments, including alignment adjustments + specific stretches that will ensure you are targeting the right muscles. the 12 Week program covers every element as well as giving you the intensive workouts you want too. Planks are fine IF your stable is fully stable when you do it. Follow the 12 week program + you can get back to your practice safely + with optimal function + strength!
Hi
My baby is 16 weeks. I started with a 4 finger gap and have followed exercises which have closed it to about 1 1/2 fingers. I don’t seem to be able to close it further. Whilst I have lost nearly a stone in weight I haven’t lost an inch off my waist size. My tummy is very round still. A fitness instructor told me to do an ecercise on all fours lifting leg and diagonal arm simultaneously whilst engaging pelvic floor and tummy muscles. Is this ok do you think of will it make it worse? What exercises will advance my progress or should I just keep going with the ones I’m doing? I am so worried I will never loose this shape.
It may not close completely, but if your tummy is still very round then there is still excessive intra abdominal pressure pushing outward which you need to correct. That exercise is only OK if your core is working right when you do it – it sounds like it might not be…. I would suggest the 12 Week Program to get you on track with both a core that works right as well as great intensive workouts designed for your body.
Hi
My baby is 16 weeks. I started with a 4 finger gap and have followed exercises which have closed it to about 1 1/2 fingers. I don’t seem to be able to close it further. Whilst I have lost nearly a stone in weight I haven’t lost an inch off my waist size. My tummy is very round still. A fitness instructor told me to do an ecercise on all fours lifting leg and diagonal arm simultaneously whilst engaging pelvic floor and tummy muscles. Is this ok do you think of will it make it worse? What exercises will advance my progress or should I just keep going with the ones I’m doing? I am so worried I will never loose this shape.
It may not close completely, but if your tummy is still very round then there is still excessive intra abdominal pressure pushing outward which you need to correct. That exercise is only OK if your core is working right when you do it – it sounds like it might not be…. I would suggest the 12 Week Program to get you on track with both a core that works right as well as great intensive workouts designed for your body.
Hi
Wendy!
I had twins 4 weeks ago via caesarean and have now
5cm diastasis recti. I am petite, have no overweight and have always been very
sportive with a flat and strong belly. I now look 4-5 months pregnant and
really want my tummy to be flat and to recover a good physical condition. How and when can should I proceed?
I am quite confused. I have received contradictory messages like not doing any kind of exercise the first 2 months or doing all kind of sports as long as it doesn’t´ hurt. I have also been told by a doctor that the diastais recti will disappear from itself the next months while
another doctor told me that I will, for sure, need surgery.
Thank you very much in advance for your recommendations.
recommendation.
Don’t be overwhelmed Ceci, everything you need right now is in MuTu Focus. Start now 🙂
Hi
Wendy!
I had twins 4 weeks ago via caesarean and have now
5cm diastasis recti. I am petite, have no overweight and have always been very
sportive with a flat and strong belly. I now look 4-5 months pregnant and
really want my tummy to be flat and to recover a good physical condition. How and when can should I proceed?
I am quite confused. I have received contradictory messages like not doing any kind of exercise the first 2 months or doing all kind of sports as long as it doesn’t´ hurt. I have also been told by a doctor that the diastais recti will disappear from itself the next months while
another doctor told me that I will, for sure, need surgery.
Thank you very much in advance for your recommendations.
recommendation.
Don’t be overwhelmed Ceci, everything you need right now is in MuTu Focus. Start now 🙂
Thanks Wendy! That makes sense.
Is 15 months post birth with a 3 finger gap something that these exercises could fix? I was told I needed surgery.
No program should or could guarantee to completely *fix* every situation. But yes, these exercise will help you to connect, engage + restore your muscles. You will be stronger, flatter + more functional if you follow all the guidelines – it’s never to late to start teaching your core to work right!
Is 15 months post birth with a 3 finger gap something that these exercises could fix? I was told I needed surgery.
No program should or could guarantee to completely *fix* every situation. But yes, these exercise will help you to connect, engage + restore your muscles. You will be stronger, flatter + more functional if you follow all the guidelines – it’s never to late to start teaching your core to work right!
No program should or could guarantee to completely *fix* every situation. But yes, these exercise will help you to connect, engage + restore your muscles. You will be stronger, flatter + more functional if you follow all the guidelines – it’s never to late to start teaching your core to work right!
HI Wendy,
I have diastasis recti and have been using the Tupler Technique. It has been working great. Since you should avoid certain exercises, what exercises can be done to target your lower stomach? (The “pouch” area..lol)
Hi there, MuTu System core + intensive workouts use whole body, functional movement to work the core – but not until you have learnt how to engage + use your core effectively safely as you work out. Getting a body that looks + functions how you want it to requires the whole body to work properly – not one isolated muscle – so the workouts are based on teaching you to connect + engage, THEN to strengthen during every move you make – so every exercise becomes a lower stomach exercise! Remember too that the pouch is fat too, not just compromised muscle – that’s why we address all angles with MuTu!
HI Wendy,
I have diastasis recti and have been using the Tupler Technique. It has been working great. Since you should avoid certain exercises, what exercises can be done to target your lower stomach? (The “pouch” area..lol)
Hi there, MuTu System core + intensive workouts use whole body, functional movement to work the core – but not until you have learnt how to engage + use your core effectively safely as you work out. Getting a body that looks + functions how you want it to requires the whole body to work properly – not one isolated muscle – so the workouts are based on teaching you to connect + engage, THEN to strengthen during every move you make – so every exercise becomes a lower stomach exercise! Remember too that the pouch is fat too, not just compromised muscle – that’s why we address all angles with MuTu!
Thanks Wendy! That makes sense.
Hi Wendy I have a two finger gap after my second which is ten months old and when I lay down after I eat I can feel and see my stomach digesting food. Is that from lack of muscle strength?
It’s simply that you can see + feel thought to your digestive system working due to lack of stability + support at the front. If you strengthen the midline + restore core strength then you won’t see it all going on!
Hi Wendy I have a two finger gap after my second which is ten months old and when I lay down after I eat I can feel and see my stomach digesting food. Is that from lack of muscle strength?
It’s simply that you can see + feel thought to your digestive system working due to lack of stability + support at the front. If you strengthen the midline + restore core strength then you won’t see it all going on!
I am so glad I found this website I was using a famous ladies post pregnancy exercise dvd that involved all of the moves that should be avoided! now I have the cone stomach or as I lovingly call it my camel hump!
Glad you found us Louise – can you say which one so other readers will know which DVDs out there are not suitable for DR? Thanks 🙂
I am so glad I found this website I was using a famous ladies post pregnancy exercise dvd that involved all of the moves that should be avoided! now I have the cone stomach or as I lovingly call it my camel hump!
Glad you found us Louise – can you say which one so other readers will know which DVDs out there are not suitable for DR? Thanks 🙂
Hi Wendy!
I have four kids – my oldest is almoast 18 years old and the youngest is just 7 months. so is there any hope for me? my gap is about 2 fingers wide and i’ve been doing crunches after the second and the third child.
thank you!
Hi Lea, Its never to late to make improvements! Stop doing crunches + start on one of the MuTu programs + you can start to get strong + stable again 🙂
Hi Wendy!
I have four kids – my oldest is almoast 18 years old and the youngest is just 7 months. so is there any hope for me? my gap is about 2 fingers wide and i’ve been doing crunches after the second and the third child.
thank you!
Hi Lea, Its never to late to make improvements! Stop doing crunches + start on one of the MuTu programs + you can start to get strong + stable again 🙂
Hi Wendy,
I have a diastasis since the birth of my second child about 15months ago. I’ve never had a flat stomach as I naturally have a quite arched back, but now I really look 4-5 months pregnant if I don’t tuck my tummy in!
I have been doing gentle exercise in the last 2 months to correct this and managed to go from a 4-5 finger gap to just a little less than 2 finger gap in very little time, but I now feel that I am stuck at that point and don’t manage to make any more improvement…
Shall I now start to do regular abdominal exercise? IF not, when am I ready for a normal workout? I’d like to go back to my old gym-freak self!!!
Thanks
Hi Carole, You need to rebuild your core first – then you can do your workouts! Traditional core workouts with a weak core will mean your tummy will simply push further + further out 🙁 You have to train it, before you can work it. The 12 Week program incorporates intensive workouts from week 3 to add into your core work, or Focus is just the tummy foundations
Hi Wendy,
I have a diastasis since the birth of my second child about 15months ago. I’ve never had a flat stomach as I naturally have a quite arched back, but now I really look 4-5 months pregnant if I don’t tuck my tummy in!
I have been doing gentle exercise in the last 2 months to correct this and managed to go from a 4-5 finger gap to just a little less than 2 finger gap in very little time, but I now feel that I am stuck at that point and don’t manage to make any more improvement…
Shall I now start to do regular abdominal exercise? IF not, when am I ready for a normal workout? I’d like to go back to my old gym-freak self!!!
Thanks
Hi Carole, You need to rebuild your core first – then you can do your workouts! Traditional core workouts with a weak core will mean your tummy will simply push further + further out 🙁 You have to train it, before you can work it. The 12 Week program incorporates intensive workouts from week 3 to add into your core work, or Focus is just the tummy foundations
Hi Wendy,
I am currently 6 months pregnant with my third (second pregnancy, as first was twins). I suffer from a 10 cm separation from my first pregnancy, and my husband and I decided to have the next one close together…twins and #3 will be 18 months apart. I’ve heard that a 10 cm gap is severe and surgery is the way to go. Any thoughts? I continued to look 4-5 months pregnant after the twins.
There is a great deal you can do to restore & strengthen, whether or not you opt for surgery – following a core restoration program (MuTu Focus – click the coaching program menu at the top of the page) will ensure that your body is tin the best shape to get the most out of whichever option you take. It will also help enormously with repair after surgery… so whilst I can’t comment on whether or not you personally should have surgery – i would highly recommend getting your core back & not to see the choice as an ‘either/or’ – surgery will only sew up the problem, which is fine, but you still need to decrease intra abdominal pressure & build stability & strength in your muscles.
Hi Wendy,
I am currently 6 months pregnant with my third (second pregnancy, as first was twins). I suffer from a 10 cm separation from my first pregnancy, and my husband and I decided to have the next one close together…twins and #3 will be 18 months apart. I’ve heard that a 10 cm gap is severe and surgery is the way to go. Any thoughts? I continued to look 4-5 months pregnant after the twins.
There is a great deal you can do to restore & strengthen, whether or not you opt for surgery – following a core restoration program (MuTu Focus – click the coaching program menu at the top of the page) will ensure that your body is tin the best shape to get the most out of whichever option you take. It will also help enormously with repair after surgery… so whilst I can’t comment on whether or not you personally should have surgery – i would highly recommend getting your core back & not to see the choice as an ‘either/or’ – surgery will only sew up the problem, which is fine, but you still need to decrease intra abdominal pressure & build stability & strength in your muscles.
I have diastasis recti and now have 2 umbilical cord hernias! Ive tried wraps and splits, and it’s been over a year since my baby, and I look 4 months pregnant, help!!!
You need to repair & restore your core, not just wrap it up… please consult your doctor regarding the hernias!, but the Core & Breathe sections of the MuTu System will definitely help you re-connect with your abdominal muscles!
I have diastasis recti and now have 2 umbilical cord hernias! Ive tried wraps and splits, and it’s been over a year since my baby, and I look 4 months pregnant, help!!!
You need to repair & restore your core, not just wrap it up… please consult your doctor regarding the hernias!, but the Core & Breathe sections of the MuTu System will definitely help you re-connect with your abdominal muscles!
My husbnd also had mesh implanted for his hernia and now suffers crippling permanent nerve damage caused by the mesh, which his Pain Management doctors are unable to cure. Please find out if there is any other method available anywhere before putting mesh in your body!
Please help 🙂 Okay so I ‘only’ have a one finger diastasis, I was still diagnosed by my doctor as having it, and have read contradicting information as to whether or not this constitutes a diastasis in terms of core exercise limitations. I have tried the tupler and it has not helped. The reason I am contacting you is because I really want my tummy to be flat. I am an aspiring fitness competitor, I am almost 7 mos postpartum and down to 16% body fat. My whole body is super toned and then I look 2 mos prego at my belly 🙁 And if I try to do more traditional core exercise (including planks or even just bringing my shoulders slightly off of the ground like a ‘mini crunchie’) I end up with it wider the next time I check so I am really scared to really start working my muscles with traditional exercise, and would love to have someone tell me IT’S OK to do so, and that I wont actually make it worse… I do not have access to see a specialist right now, we are stationed on a remote island in Alaska, so I have turned to finding help online, which so far has not been very beneficial or conclusive as most people seem to give me a cyber eye roll the second I say one finger even tho I really feel that I have a legitimate concern… Any advice you can give me is so appreciated.
Hi Heather – please take a look at the blog I posted today http://mutusystem.com/you-c… We need to get your entire core & pelvic floor working properly, because if your tummy is bulging, its still not right. The online MuTu System program will definitely help as it is holistic – its will get your whole core working again. Let me know if you need further help.
Please help 🙂 Okay so I ‘only’ have a one finger diastasis, I was still diagnosed by my doctor as having it, and have read contradicting information as to whether or not this constitutes a diastasis in terms of core exercise limitations. I have tried the tupler and it has not helped. The reason I am contacting you is because I really want my tummy to be flat. I am an aspiring fitness competitor, I am almost 7 mos postpartum and down to 16% body fat. My whole body is super toned and then I look 2 mos prego at my belly 🙁 And if I try to do more traditional core exercise (including planks or even just bringing my shoulders slightly off of the ground like a ‘mini crunchie’) I end up with it wider the next time I check so I am really scared to really start working my muscles with traditional exercise, and would love to have someone tell me IT’S OK to do so, and that I wont actually make it worse… I do not have access to see a specialist right now, we are stationed on a remote island in Alaska, so I have turned to finding help online, which so far has not been very beneficial or conclusive as most people seem to give me a cyber eye roll the second I say one finger even tho I really feel that I have a legitimate concern… Any advice you can give me is so appreciated.
Hi Heather – please take a look at the blog I posted today https://mutusystem.com/you-can-have-a-flat-tummy-and-a-small-diastasis-recti-i-have.html We need to get your entire core & pelvic floor working properly, because if your tummy is bulging, its still not right. The online MuTu System program will definitely help as it is holistic – its will get your whole core working again. Let me know if you need further help.
Hi, I have diastasis recti, my youngest is now 5. My stomach muscles were 5 fingers apart after birth but I luckily had a post-natal physio who helped with transversus and pelvic floor muscle exercises and warned me about stomach crunches etc. I got the gap back to 1and 1/2 to 2 cm in places. However, I have recently developed a hernia (epigastric) and I’m about to have a hernia operation where they’ll do key hole surgery and put a mesh in to strengthen the abdominal wall. My question is, will this improve my stomach aesthetically, will I be able to do more strenuous exercise to improve my stomach muscles? Is there anyway to bring my stomach muscles closer together through key hole surgery? I saw the open surgery consultant but he thought it too risky. Also, I have a lot of problems with lower back pain and jarring my neck which I put down to having weak core strength. Is this true? Will the operation improve my back problems? Thanks.
Hello Tellabella! I’m afraid I can’t answer your questions about surgery as this is not my area of expertise – I’m an exercise specialist, not a medically trained doctor & it would be unprofessional to do so. What i can tell you is that hernia is a result of intra abdominal pressure & a core that isn’t functioning properly, lower back pain is also very often connected to a weak core & non-optimal pelvic alignment…& so although you reduced the rectus gap before, it sounds like the core (forgive the pun) problem wasn’t effectively addressed.
Please seek advice from your surgeon, but whether you opt for surgery or not, improving your core strength & alignment with the MuTu System program will certainly benefit you & will cause you no harm (All of MuTu Core & MuTu Breathe are safe & beneficial for you, though take only the no-impact versions in the workouts)
Please do alternate research before you have the surgical mesh implanted. My Uncle has had numerous complications since he had his. The last episode was an infection around the mesh that expanded into his intestines resulting in removal. I am not convinced the mesh has been perfected with all the problems that have been reported.
Hi, I have diastasis recti, my youngest is now 5. My stomach muscles were 5 fingers apart after birth but I luckily had a post-natal physio who helped with transversus and pelvic floor muscle exercises and warned me about stomach crunches etc. I got the gap back to 1and 1/2 to 2 cm in places. However, I have recently developed a hernia (epigastric) and I’m about to have a hernia operation where they’ll do key hole surgery and put a mesh in to strengthen the abdominal wall. My question is, will this improve my stomach aesthetically, will I be able to do more strenuous exercise to improve my stomach muscles? Is there anyway to bring my stomach muscles closer together through key hole surgery? I saw the open surgery consultant but he thought it too risky. Also, I have a lot of problems with lower back pain and jarring my neck which I put down to having weak core strength. Is this true? Will the operation improve my back problems? Thanks.
Hello Tellabella! I’m afraid I can’t answer your questions about surgery as this is not my area of expertise – I’m an exercise specialist, not a medically trained doctor & it would be unprofessional to do so. What i can tell you is that hernia is a result of intra abdominal pressure & a core that isn’t functioning properly, lower back pain is also very often connected to a weak core & non-optimal pelvic alignment…& so although you reduced the rectus gap before, it sounds like the core (forgive the pun) problem wasn’t effectively addressed.
Please seek advice from your surgeon, but whether you opt for surgery or not, improving your core strength & alignment with the MuTu System program will certainly benefit you & will cause you no harm (All of MuTu Core & MuTu Breathe are safe & beneficial for you, though take only the no-impact versions in the workouts)
Please do alternate research before you have the surgical mesh implanted. My Uncle has had numerous complications since he had his. The last episode was an infection around the mesh that expanded into his intestines resulting in removal. I am not convinced the mesh has been perfected with all the problems that have been reported.
My husbnd also had mesh implanted for his hernia and now suffers crippling permanent nerve damage caused by the mesh, which his Pain Management doctors are unable to cure. Please find out if there is any other method available anywhere before putting mesh in your body!
Thank you for the hope
Thank you for the hope
hello im 24 years old body fat 25 percent 4 year old daughter no hernia how can i restore my belly and get rid of the fat without saggy skin i have a healthy diet plan already .
Check out the Mutu System program Lovely Tia! It could be the missing piece of the jigsaw for you 🙂
hello im 24 years old body fat 25 percent 4 year old daughter no hernia how can i restore my belly and get rid of the fat without saggy skin i have a healthy diet plan already .
Check out the Mutu System program Lovely Tia! It could be the missing piece of the jigsaw for you 🙂
I have a larger abdominal hernia after a vertical c-section in 1997. Mesh was put in and now it is causing problems and must be removed. I have a surgery coming up to reconstruct the abdominal wall. How much can I do on my own without surgery?
These articles will help Jennifer – so sorry I think this is an old comment which got missed! http://mutusystem.com/tag/h…
I have a larger abdominal hernia after a vertical c-section in 1997. Mesh was put in and now it is causing problems and must be removed. I have a surgery coming up to reconstruct the abdominal wall. How much can I do on my own without surgery?
Hello wendy!
I would really like to advice please, i am almost 18 years old & my son is now 5 months. I had polyhydramnios when i was pregnant, & im only tiny! i have been doing 30 minutes of ab exercises for 4/5 days a week for 10 weeks now! i have been doing planks, reverse crunch scissor kicks, double crunch exercise ,where you raise your knees toward your chin, oblique crunches, hip thrusts, ..& stuff along the lines of that, i dont really have much of a muscle gap, it is like the width of the tip of my finger, so not wide really ..i have only been doing toning exercises for 10 weeks, so not very long, i just have a little doubt that i will get a flat belly again, is this possible within about 9 months of doing toning exercises do you think?
Hello wendy!
I would really like to advice please, i am almost 18 years old & my son is now 5 months. I had polyhydramnios when i was pregnant, & im only tiny! i have been doing 30 minutes of ab exercises for 4/5 days a week for 10 weeks now! i have been doing planks, reverse crunch scissor kicks, double crunch exercise ,where you raise your knees toward your chin, oblique crunches, hip thrusts, ..& stuff along the lines of that, i dont really have much of a muscle gap, it is like the width of the tip of my finger, so not wide really ..i have only been doing toning exercises for 10 weeks, so not very long, i just have a little doubt that i will get a flat belly again, is this possible within about 9 months of doing toning exercises do you think?
Hi there! I stumbled upon your site. I have a SEVERE diastasis after having three huge babies in 3 years time, all by cesarean. I still look about 6 months pregnant right now. I’m desperate to fix my stomach, but some exercises cause me great pain–and I often wonder if I also have some kind of hernia. I’m experiencing digestive problems too. I NEED to get this fixed!
Hi Melissa, all these factors may be contributing. First step, go see your doctor ASAP & have him/her check for a hernia. If there is a hernia present, MuTu System techniques will improve, but cannot fix a hole in the abdominal wall… digestive issue & diastasis… we can help with! Either way – you need to start restoring & healing your core – that’s what MuTu does.
Please do start working towards healing yourself – there shouldn’t be pain 🙁 I can help x
Hi there! I stumbled upon your site. I have a SEVERE diastasis after having three huge babies in 3 years time, all by cesarean. I still look about 6 months pregnant right now. I’m desperate to fix my stomach, but some exercises cause me great pain–and I often wonder if I also have some kind of hernia. I’m experiencing digestive problems too. I NEED to get this fixed!
Hi Melissa, all these factors may be contributing. First step, go see your doctor ASAP & have him/her check for a hernia. If there is a hernia present, MuTu System techniques will improve, but cannot fix a hole in the abdominal wall… digestive issue & diastasis… we can help with! Either way – you need to start restoring & healing your core – that’s what MuTu does.
Please do start working towards healing yourself – there shouldn’t be pain 🙁 I can help x
Oh gosh this is the first time I’ve heard that situps are bad! My doctor never mentioned that! I’ve only got a 1.5 fingerwidth gap… but i’ve been doing situps/crunches/ab isolations for months now. I’m 6 months postpartum and have been working out my abs 3x per week for 30 minutes since my 6 week postpartum checkup. The doc actually said situps would help. Should I stop now or is whatever damage already done?
Stop doing sit ups right away! – they will only make your stomach stick out! You need to isolate the transverse abdominis muscle & work it to lie flat & stabalise you, not work the outermost rectus muscle to pooch out…(which is what crunches do). Its never too late to start working your abs the right way 🙂
Oh gosh this is the first time I’ve heard that situps are bad! My doctor never mentioned that! I’ve only got a 1.5 fingerwidth gap… but i’ve been doing situps/crunches/ab isolations for months now. I’m 6 months postpartum and have been working out my abs 3x per week for 30 minutes since my 6 week postpartum checkup. The doc actually said situps would help. Should I stop now or is whatever damage already done?
Stop doing sit ups right away! – they will only make your stomach stick out! You need to isolate the transverse abdominis muscle & work it to lie flat & stabalise you, not work the outermost rectus muscle to pooch out…(which is what crunches do). Its never too late to start working your abs the right way 🙂
hey there.. for some stupid reason im just NOW realizing i have a diastasis.. the thing is, i gave birth three years ago and hit peak midsection measurements [aside from pregnancy] a year ago.. im determined to help this.. but is it still possible to repair the diastasis, even slightly? thank you so much!!
Yes it is! The MuTu System programme works for mums however long ago you had your babies! The gap may not close entirely, but it doesn’t need to (see this post http://mutusystem.com/can-t… ) – you can get a toned, flatter tummy if you follow the online porgramme!
hey there.. for some stupid reason im just NOW realizing i have a diastasis.. the thing is, i gave birth three years ago and hit peak midsection measurements [aside from pregnancy] a year ago.. im determined to help this.. but is it still possible to repair the diastasis, even slightly? thank you so much!!
Yes it is! The MuTu System programme works for mums however long ago you had your babies! The gap may not close entirely, but it doesn’t need to (see this post https://mutusystem.com/can-the-mutu-system-program-heal-a-diastasis.html ) – you can get a toned, flatter tummy if you follow the online porgramme!
Hello,
I have a question: After my 2nd baby I noticed my ab muscles separated. I was working out up till the 36th week with both my pregnancies and now I have a cone shaped tummy if I lean backwards even just a bit. I am desperate to get my tummy back in shape, but I am currently expecting the 3rd baby. /I can feel slight lower back pains and “as if” my tummy was portruding much more, i was told this is because of the muscle separation/. Is there anyhting I can do while expecting or I have to wait until I give birth and then start exercising?
Thanks a lot!
What you can do now is not encourage the gap wider – always roll to your side when coming up from your back (don’t come straight up) & learn to engage & use your transverse muscle now – so you have ‘muscle memory for afterwards! Don’t panic – your baby needs the room right now, but you’re right – it’s the lack of strength in your core which is causing the lack of stability at the front & hence the back pain & protruding belly. MuTu will put you back together afterwards my Lovely… & meanwhile… good luck 🙂
Hello,
I have a question: After my 2nd baby I noticed my ab muscles separated. I was working out up till the 36th week with both my pregnancies and now I have a cone shaped tummy if I lean backwards even just a bit. I am desperate to get my tummy back in shape, but I am currently expecting the 3rd baby. /I can feel slight lower back pains and “as if” my tummy was portruding much more, i was told this is because of the muscle separation/. Is there anyhting I can do while expecting or I have to wait until I give birth and then start exercising?
Thanks a lot!
What you can do now is not encourage the gap wider – always roll to your side when coming up from your back (don’t come straight up) & learn to engage & use your transverse muscle now – so you have ‘muscle memory for afterwards! Don’t panic – your baby needs the room right now, but you’re right – it’s the lack of strength in your core which is causing the lack of stability at the front & hence the back pain & protruding belly. MuTu will put you back together afterwards my Lovely… & meanwhile… good luck 🙂
Hi I’m hoping you can help, I have to have a umbilical hernia repaired in two weeks possibly with mesh. If I have the hernia repair with mesh (a new way where they put mesh over the hernia once pushed in and they won’t actually tighten the rectus over the hernia) will this technique still close the muscles where the mesh was placed? Thanks for any help. Jody
Hi Jody, the mesh procedure for the hernia & a surgical repair of the diastasis (sewing the 2 halves of the rectus muscle together along the vertical midline) are 2 separate procedures. The 2 are sometimes performed at the same time, but this should be discussed with your surgeon.
Diastasis & umbilical hernia do exacerbate each other, & so having one condition repaired will certainly help in terms of the look of your tummy, but the hernia repair alone will not strengthen your abdominal muscles, or ‘fix’ them together unless your surgeon does this as well.
Often the hernia operation is regarded as ‘medical’ whilst the diastasis repair is regarded as ‘cosmetic’ (don’t shoot the messenger 😉 – that’s just how many medical carers / insurance companies see it), so you would need to discuss with your surgeon / insurance.
Remember that no surgical procedure will STRENGTHEN the muscle – we have to do that! Also, no exercise can repair an actual hole in your abdominal wall (which is what a hernia is).
I hope that helps.
Hi I’m hoping you can help, I have to have a umbilical hernia repaired in two weeks possibly with mesh. If I have the hernia repair with mesh (a new way where they put mesh over the hernia once pushed in and they won’t actually tighten the rectus over the hernia) will this technique still close the muscles where the mesh was placed? Thanks for any help. Jody
Hi Jody, the mesh procedure for the hernia & a surgical repair of the diastasis (sewing the 2 halves of the rectus muscle together along the vertical midline) are 2 separate procedures. The 2 are sometimes performed at the same time, but this should be discussed with your surgeon.
Diastasis & umbilical hernia do exacerbate each other, & so having one condition repaired will certainly help in terms of the look of your tummy, but the hernia repair alone will not strengthen your abdominal muscles, or ‘fix’ them together unless your surgeon does this as well.
Often the hernia operation is regarded as ‘medical’ whilst the diastasis repair is regarded as ‘cosmetic’ (don’t shoot the messenger 😉 – that’s just how many medical carers / insurance companies see it), so you would need to discuss with your surgeon / insurance.
Remember that no surgical procedure will STRENGTHEN the muscle – we have to do that! Also, no exercise can repair an actual hole in your abdominal wall (which is what a hernia is).
I hope that helps.
Hi I have to have a umbilical hernia repaired in two weeks possibly with mesh. If I have the hernia repair with mesh (a new way where they put mesh over the hernia once pushed in and they won’t actually tighten the rectus over the hernia) will this technique still close the muscles where the mesh was placed? Thanks for any help. Jody
Hi I have to have a umbilical hernia repaired in two weeks possibly with mesh. If I have the hernia repair with mesh (a new way where they put mesh over the hernia once pushed in and they won’t actually tighten the rectus over the hernia) will this technique still close the muscles where the mesh was placed? Thanks for any help. Jody
Amie, you may have a severe rectus distasis. I’m currently going through that right now. I have a 10 cm gap, and according to doctors surgery is the only way to go. I look like i’m 4-5 months pregnant as well.
Hi Wendy i feel that what you have on your website is great, and may work for someone. However it is important to add this is not suitable for everyone and like i some people have to resort to surgery. Your technique is not a magic wand.
Hello, I don’t believe I have claimed to have a magic wand!! I have also never advised anyone they should or shouldn’t have surgery – I am not a doctor & have never claimed to be medically trained – I am an exercise professional who specialises in pregnancy & postpartum fitness, restoration & recovery. Of course everyone’s circumstances are different & you should always seek medical advice where necessary. My boundaries are very clear, & I don’t
think I have ever implied I possess magical powers 😉 My answer to Kristy below is probably relevant to your comment too. As you state, ‘resorting’ to surgery is usually the *last* resort & restorative exercsie would usually be the preferred option to at least tried first. Others opt for surgery right away. I have no interest in or desire to judge others’ decisions as to what they choose to do, when they decide to do it & who to consult in the process! The more information the better when weighing up your options!
Hi Wendy i feel that what you have on your website is great, and may work for someone. However it is important to add this is not suitable for everyone and like i some people have to resort to surgery. Your technique is not a magic wand.
Hello, I don’t believe I have claimed to have a magic wand!! I have also never advised anyone they should or shouldn’t have surgery – I am not a doctor & have never claimed to be medically trained – I am an exercise professional who specialises in pregnancy & postpartum fitness, restoration & recovery. Of course everyone’s circumstances are different & you should always seek medical advice where necessary. My boundaries are very clear, & I don’t
think I have ever implied I possess magical powers 😉 My answer to Kristy below is probably relevant to your comment too. As you state, ‘resorting’ to surgery is usually the *last* resort & restorative exercsie would usually be the preferred option to at least tried first. Others opt for surgery right away. I have no interest in or desire to judge others’ decisions as to what they choose to do, when they decide to do it & who to consult in the process! The more information the better when weighing up your options!
Hey Wendy, just saw my doctor and I don’t have a hernia but he did say that one can form over time if I don’t repair the muscle. I don’t have any excess weight at all. I’m actually in better shape now than before I had my baby. I definetly do have a separation because I do have a large ridge from my belly button up. Also when I say on my back flat, just about my belly button they is a shallow hole that I can stick my fingers into and I never had that before I was pregnant. Now you say 1-2 finger gap is fine but my doctor instructed me otherwise. He says that any gap that is left can produce a hernia in the near future especially if I was to get pregnant again. It is neither hard nor soft. I guess you can say it is somehwere in the middle. Just want to know what you would say my next step is. Thanks =) am posting on here cause when I try to send you an e-mail, it takes me to you-tube. Not sure I am clicking on the right area. Apologies in advance.
Hi Kristy – if you click the envelope image in the right hand column, it should enable you to send me an email? Obviously I can’t comment on your doctor’s advice as: 1. I’m not a doctor & 2. he’s examined you & I haven’t! I do not advise for or against surgery as that is not my professional area – I simply advise that to improve core & pelvic stability, alignment & strength will only do your midsection & in fact your entire body good & surely it makes sense to exhaust non-invasive options first (just my opinion!). Clearly though if you plan on getting pregnant again hold off surgery for now!
Hey Wendy, just saw my doctor and I don’t have a hernia but he did say that one can form over time if I don’t repair the muscle. I don’t have any excess weight at all. I’m actually in better shape now than before I had my baby. I definetly do have a separation because I do have a large ridge from my belly button up. Also when I say on my back flat, just about my belly button they is a shallow hole that I can stick my fingers into and I never had that before I was pregnant. Now you say 1-2 finger gap is fine but my doctor instructed me otherwise. He says that any gap that is left can produce a hernia in the near future especially if I was to get pregnant again. It is neither hard nor soft. I guess you can say it is somehwere in the middle. Just want to know what you would say my next step is. Thanks =) am posting on here cause when I try to send you an e-mail, it takes me to you-tube. Not sure I am clicking on the right area. Apologies in advance.
Hi Kristy – if you click the envelope image in the right hand column, it should enable you to send me an email? Obviously I can’t comment on your doctor’s advice as: 1. I’m not a doctor & 2. he’s examined you & I haven’t! I do not advise for or against surgery as that is not my professional area – I simply advise that to improve core & pelvic stability, alignment & strength will only do your midsection & in fact your entire body good & surely it makes sense to exhaust non-invasive options first (just my opinion!). Clearly though if you plan on getting pregnant again hold off surgery for now!
Hi Wendy a friend and I have been doing your system for about 2 months now. I’m not really seeing much of a difference. Am I maybe doing something wrong? Someone told me I actullay could have an umbibical hernia instead. But when I read about the differences between diastasis recti and umbibical hernia, I don’t fall into any of the categories of the hernia. When should I start seeing results? I’m now 8 months post-partum. I have about a 1 & 1/2 – 2 finger seperation. Any suggestions?
Hi Kristy, it’s hard to say where you’re going wrong as such… firstly I can’t diagnose a hernia by email so you need to get that checked out by a doctor to be sure. No exercise can close a hole in your abdominal wall (which is different to a muscle that has moved!) A 1-2 finger gap is actually fine, provided core strength & stability is good & the midline connective tissue is firm & shallow… So, I need to know a bit more to help. Is it a hard protruding belly that is the problem? Or a softer, wobblier one? Is it the diastasis or excess weight that needs to be tackled? And of course, we need to know if you have a hernia. Please email me directly (over there on the right hand column, near the top is an envelope to click!) if you want to give me more detail. I’m here to help & to get you the best result possible!
Hi Wendy a friend and I have been doing your system for about 2 months now. I’m not really seeing much of a difference. Am I maybe doing something wrong? Someone told me I actullay could have an umbibical hernia instead. But when I read about the differences between diastasis recti and umbibical hernia, I don’t fall into any of the categories of the hernia. When should I start seeing results? I’m now 8 months post-partum. I have about a 1 & 1/2 – 2 finger seperation. Any suggestions?
Hi Kristy, it’s hard to say where you’re going wrong as such… firstly I can’t diagnose a hernia by email so you need to get that checked out by a doctor to be sure. No exercise can close a hole in your abdominal wall (which is different to a muscle that has moved!) A 1-2 finger gap is actually fine, provided core strength & stability is good & the midline connective tissue is firm & shallow… So, I need to know a bit more to help. Is it a hard protruding belly that is the problem? Or a softer, wobblier one? Is it the diastasis or excess weight that needs to be tackled? And of course, we need to know if you have a hernia. Please email me directly (over there on the right hand column, near the top is an envelope to click!) if you want to give me more detail. I’m here to help & to get you the best result possible!
Hello Wendy,
I have a similar case to Jasmine who wrote in to your site –
I have always been petite, danced, and exercised (dance, yoga and martial arts) and was in fairly great shape before getting pregnant. i had a very flat, 6 pack stomach before getting pregnant but never did much crunches or sit-ups or weights, just moving the body through above mentioned exercise forms. I was just diagnosed at 29 weeks with a rather large diastasis recti gap and had the same questions – how will this affect labor and delivery? Do those muscles come into play to assist the uterine contractions? Is there information about positioning to help my body with this during labor? Also, I didn’t start to “show” until about 4 1/2 to 5 months into the pregnancy, and grew pretty quickly in the past 6 weeks, but i noticed the gap right away but just didn’t know what it was. No one in my family ever had this, and I have always had a strong core and stomach, never had any problems with transverse muscles or weakness there, and exercised lightly throughout my pregnancy with pre-natal yoga and kegel exercises, so confused as to the cause of this condition. It does not seem to mesh with what is described online as causes, so I am also not sure about how to treat it. There seems to be varying info online regarding different exercises vs surgery post birth, but nothing concerning labor time itself.
thanks in advance for any insight you can offer.
Cara
Hello Wendy,
I have a similar case to Jasmine who wrote in to your site –
I have always been petite, danced, and exercised (dance, yoga and martial arts) and was in fairly great shape before getting pregnant. i had a very flat, 6 pack stomach before getting pregnant but never did much crunches or sit-ups or weights, just moving the body through above mentioned exercise forms. I was just diagnosed at 29 weeks with a rather large diastasis recti gap and had the same questions – how will this affect labor and delivery? Do those muscles come into play to assist the uterine contractions? Is there information about positioning to help my body with this during labor? Also, I didn’t start to “show” until about 4 1/2 to 5 months into the pregnancy, and grew pretty quickly in the past 6 weeks, but i noticed the gap right away but just didn’t know what it was. No one in my family ever had this, and I have always had a strong core and stomach, never had any problems with transverse muscles or weakness there, and exercised lightly throughout my pregnancy with pre-natal yoga and kegel exercises, so confused as to the cause of this condition. It does not seem to mesh with what is described online as causes, so I am also not sure about how to treat it. There seems to be varying info online regarding different exercises vs surgery post birth, but nothing concerning labor time itself.
thanks in advance for any insight you can offer.
Cara
Hi Carissa, some of your answers are hopefully answered
below, but yes, your core will come into play during labour & the more in touch with your transverse & pelvic floor muscles & the more strong & flexible they are the better. Please don’t worry about diastasis during pregnancy… it’s is so often described as some terrible affliction when really it is just your body doing what women’s bodies have been doing since time began – making,
growing & birthing babies… when our baby needs room, our body adapts. Focus on avoiding what will make it worse (the curling, the coming up from your back etc) & don’t worry. You haven’t done anything to cause it & nor could you have done anything to avoid it. I also have a small frame & my muscles parted during both my pregnancies! Don’t waste precious energy worrying about post birth surgery & such like – concentrate instead on your pregnancy & making that as healthy & strong as you can. You will be guided during labour into the best positions for your individual needs at that moment – my Midwives had me walking up & down stairs, on all fours & on a gym ball amongst others! Take this process one stage at a time – pregnancy, birth & then mothering & recovery. Look after yourself, stay strong & healthy & your body will do what it needs to do. Stay in touch with your body & enjoy the changes, try to embrace your amazing changing body & don’t fight it. This
post may be of interest too http://mutusystem.com/testi… I hope you find this information reassuring & of course grab your program once baby comes along so I can guide back to flat tummy gorgeousness when your body is ready. Good luck! 🙂
Hello Wendy,
I have a similar case to Jasmine who wrote in to your site –
I have always been petite, danced, and exercised (dance, yoga and martial arts) and was in fairly great shape before getting pregnant. i had a very flat, 6 pack stomach before getting pregnant but never did much crunches or sit-ups or weights, just moving the body through above mentioned exercise forms. I was just diagnosed at 29 weeks with a rather large diastasis recti gap and had the same questions – how will this affect labor and delivery? Do those muscles come into play to assist the uterine contractions? Is there information about positioning to help my body with this during labor? Also, I didn’t start to “show” until about 4 1/2 to 5 months into the pregnancy, and grew pretty quickly in the past 6 weeks, but i noticed the gap right away but just didn’t know what it was. No one in my family ever had this, and I have always had a strong core and stomach, never had any problems with transverse muscles or weakness there, and exercised lightly throughout my pregnancy with pre-natal yoga and kegel exercises, so confused as to the cause of this condition. It does not seem to mesh with what is described online as causes, so I am also not sure about how to treat it. There seems to be varying info online regarding different exercises vs surgery post birth, but nothing concerning labor time itself.
thanks in advance for any insight you can offer.
Cara
Hi Carissa, some of your answers are hopefully answered
below, but yes, your core will come into play during labour & the more in touch with your transverse & pelvic floor muscles & the more strong & flexible they are the better. Please don’t worry about diastasis during pregnancy… it’s is so often described as some terrible affliction when really it is just your body doing what women’s bodies have been doing since time began – making,
growing & birthing babies… when our baby needs room, our body adapts. Focus on avoiding what will make it worse (the curling, the coming up from your back etc) & don’t worry. You haven’t done anything to cause it & nor could you have done anything to avoid it. I also have a small frame & my muscles parted during both my pregnancies! Don’t waste precious energy worrying about post birth surgery & such like – concentrate instead on your pregnancy & making that as healthy & strong as you can. You will be guided during labour into the best positions for your individual needs at that moment – my Midwives had me walking up & down stairs, on all fours & on a gym ball amongst others! Take this process one stage at a time – pregnancy, birth & then mothering & recovery. Look after yourself, stay strong & healthy & your body will do what it needs to do. Stay in touch with your body & enjoy the changes, try to embrace your amazing changing body & don’t fight it. This
post may be of interest too https://mutusystem.com/testing-for-diastasis-recti-during-pregnancy.html I hope you find this information reassuring & of course grab your program once baby comes along so I can guide back to flat tummy gorgeousness when your body is ready. Good luck! 🙂
Hi Wendy – thank you so much for your website, its very informative and reading these comments helps tremendously. I have a small frame, have been a dancer my whole life and was recently diagnosed with diastasis (3 finger width gap) at 30 weeks. I’m now almost 32 weeks and clearly the gap will continue to widen before delivery. I’ve been doing my pelvic floor exercises everyday and wearing a belly band but I’m wondering about the actual labour and birth itself. I’ve been trying so hard not to use my abs but obviously that can’t be avoided while pushing a baby out? Do you have any advice regarding this? Also, I’m just wondering if you would know (given your experience) how wide my gap might become by the time I deliver? Perhaps a silly question to ask? Many thanks, Jasmine.
Hi Wendy – thank you so much for your website, its very informative and reading these comments helps tremendously. I have a small frame, have been a dancer my whole life and was recently diagnosed with diastasis (3 finger width gap) at 30 weeks. I’m now almost 32 weeks and clearly the gap will continue to widen before delivery. I’ve been doing my pelvic floor exercises everyday and wearing a belly band but I’m wondering about the actual labour and birth itself. I’ve been trying so hard not to use my abs but obviously that can’t be avoided while pushing a baby out? Do you have any advice regarding this? Also, I’m just wondering if you would know (given your experience) how wide my gap might become by the time I deliver? Perhaps a silly question to ask? Many thanks, Jasmine.
Hello Jasmine, firstly apologies as below to Janet – you all disappeared off my radar for a few days there! Thankyou for your comments about the site, it’s wonderful to know the MuTu System site is helping! Your gap will do what it’s going to do… your body is just making room for baby in there & that’s the priority right now 🙂 I wouldn’t worry about wearing a belly band at this stage – let your pregnancy run its course & enjoy it! But there are things you can do (or avoid) to give you the best chance of staying strong & stable & for a quick recovery! Follow the guidelines on the site about what not to do – obviously no sit ups (I do hope you’re not doing those at 32 weeks pregnant!) but also make sure you roll to the side every time you get up from lying down – don’t curl straight up or ‘jack knife your body at all. Use the sides of the bath tub to pull yourself up (this tends to be the one place we can’t avoid rolling straight up from our backs unless you have a very large bath!). Don’t avoid using your abs – they need to be strong – practice the ‘navel to spine’ to activate transverse abdominis & work on coordinating this will pelvic floor lifts. Obviously you’re not going to be able to pull your navel back / flatten your stomach, but getting used to this feeling will stand you in good stead. Read the pelvic floor sections too as this is a vital component of core work & belly flattening whihc is often neglected… & of course make sure you download the MuTu System program so you’re all set after baby comes! Good luck & wishing you well for the coming weeks!
Hi Wendy – thank you so much for your website, its very informative and reading these comments helps tremendously. I have a small frame, have been a dancer my whole life and was recently diagnosed with diastasis (3 finger width gap) at 30 weeks. I’m now almost 32 weeks and clearly the gap will continue to widen before delivery. I’ve been doing my pelvic floor exercises everyday and wearing a belly band but I’m wondering about the actual labour and birth itself. I’ve been trying so hard not to use my abs but obviously that can’t be avoided while pushing a baby out? Do you have any advice regarding this? Also, I’m just wondering if you would know (given your experience) how wide my gap might become by the time I deliver? Perhaps a silly question to ask? Many thanks, Jasmine.
Hello Jasmine, firstly apologies as below to Janet – you all disappeared off my radar for a few days there! Thankyou for your comments about the site, it’s wonderful to know the MuTu System site is helping! Your gap will do what it’s going to do… your body is just making room for baby in there & that’s the priority right now 🙂 I wouldn’t worry about wearing a belly band at this stage – let your pregnancy run its course & enjoy it! But there are things you can do (or avoid) to give you the best chance of staying strong & stable & for a quick recovery! Follow the guidelines on the site about what not to do – obviously no sit ups (I do hope you’re not doing those at 32 weeks pregnant!) but also make sure you roll to the side every time you get up from lying down – don’t curl straight up or ‘jack knife your body at all. Use the sides of the bath tub to pull yourself up (this tends to be the one place we can’t avoid rolling straight up from our backs unless you have a very large bath!). Don’t avoid using your abs – they need to be strong – practice the ‘navel to spine’ to activate transverse abdominis & work on coordinating this will pelvic floor lifts. Obviously you’re not going to be able to pull your navel back / flatten your stomach, but getting used to this feeling will stand you in good stead. Read the pelvic floor sections too as this is a vital component of core work & belly flattening whihc is often neglected… & of course make sure you download the MuTu System program so you’re all set after baby comes! Good luck & wishing you well for the coming weeks!
Hey wendy Im a mom of 3 .
11,5,2 and since my 2year old I have been eating great working out and Ive lost a total of 70 pounds but my stomach while it has gone down quite a bit since losing weight its definalty not flat, I so desperatly need help its brought down my self esteem so much, while my husband whos always complementing me is wonderful , I look more to the flaw of my stomach than how much I actually lost.
Is there anything I can do please help!!
Hi Janet, I’m so sorry for the delay repsonding to you, I lost some comments! Firstly your husband is right to focus on all the gorgeous bits & not the so-called-flaws (he’s a Keeper ;)! But yes, there is something you can do. Your stomach won’t lie flat whilst your core muscles are weak & so not supporting & stabalising your spine, whilst you have a diastasis, or whilst there is a lot of c-section scar tissue. All or any of these factors will stop your tummy lying flat. But all of these can be improved with the right exercise & you will be able to see the results of your other exercise & healthy eating! MuTu System will give you the missing links to your current regime!
Hey wendy Im a mom of 3 .
11,5,2 and since my 2year old I have been eating great working out and Ive lost a total of 70 pounds but my stomach while it has gone down quite a bit since losing weight its definalty not flat, I so desperatly need help its brought down my self esteem so much, while my husband whos always complementing me is wonderful , I look more to the flaw of my stomach than how much I actually lost.
Is there anything I can do please help!!
Hi Janet, I’m so sorry for the delay repsonding to you, I lost some comments! Firstly your husband is right to focus on all the gorgeous bits & not the so-called-flaws (he’s a Keeper ;)! But yes, there is something you can do. Your stomach won’t lie flat whilst your core muscles are weak & so not supporting & stabalising your spine, whilst you have a diastasis, or whilst there is a lot of c-section scar tissue. All or any of these factors will stop your tummy lying flat. But all of these can be improved with the right exercise & you will be able to see the results of your other exercise & healthy eating! MuTu System will give you the missing links to your current regime!
Hi Wendy,
This website is basically what I have been searching the internet for! As a new mom of a 5 month old baby boy, I was recently told by my physician that I have diastasis recti. I was in a state of shock since pre-pregnancy I was 5’9″ and about 140 lbs and I have been exercising my entire life; always paying special attention to my abdominals. About 2 months after I gave birth I had suspected that I may have one but the physician who delivered my son said otherwise. About a month ago I went to my general physician who upon examination said I most certainly did have a seperation. Although he diagnosed me, he was a little unclear about what I needed to do in order to make sure it gets properly closed. I have searched high and low on the internet for a site like yours. So glad I found you. My question now to you is how will I know if my seperation is now properly closed? When I do the test that you have on the video, I barely have a one finger seperation but at the same time I do still have a bulge when I attempt to do a crunch. I also have noticed that when I lie down or sometimes even when I am standing my belly button sinks into my stomach. Is this normal? And if my separation is closed when can I do exercises to strengthen and flatten my stomach so I can get back to normal? Any help or advice you can provide would be much appreciated. Thank you so much.
Kristy from Brooklyn
Hey Kristy, thanks so much for the compliments! I am away running workshops for a few days so can’t respond properly from a computer but I’ll do that soon. Meanwhile, look at the ‘download the program’ page for more explanation. Pls could you email your email address? (use the contact option or dm me on Twitter (@mutusystem). Speak soon x
Hi Wendy,
This website is basically what I have been searching the internet for! As a new mom of a 5 month old baby boy, I was recently told by my physician that I have diastasis recti. I was in a state of shock since pre-pregnancy I was 5’9″ and about 140 lbs and I have been exercising my entire life; always paying special attention to my abdominals. About 2 months after I gave birth I had suspected that I may have one but the physician who delivered my son said otherwise. About a month ago I went to my general physician who upon examination said I most certainly did have a seperation. Although he diagnosed me, he was a little unclear about what I needed to do in order to make sure it gets properly closed. I have searched high and low on the internet for a site like yours. So glad I found you. My question now to you is how will I know if my seperation is now properly closed? When I do the test that you have on the video, I barely have a one finger seperation but at the same time I do still have a bulge when I attempt to do a crunch. I also have noticed that when I lie down or sometimes even when I am standing my belly button sinks into my stomach. Is this normal? And if my separation is closed when can I do exercises to strengthen and flatten my stomach so I can get back to normal? Any help or advice you can provide would be much appreciated. Thank you so much.
Kristy from Brooklyn
Hey Kristy, thanks so much for the compliments! I am away running workshops for a few days so can’t respond properly from a computer but I’ll do that soon. Meanwhile, look at the ‘download the program’ page for more explanation. Pls could you email your email address? (use the contact option or dm me on Twitter (@mutusystem). Speak soon x
Hi Wendy – I just wanted to thank you so much for your excellent website and your reassurance during my pregnancy. I had a healthy baby boy who is now 7 months old. With some hard work and lots of pelvic floor exercises, my stomach is nearly back to normal. I am THIRLLED!!! You are a wonderful resource and I am appreciative of your support!!! Thank you!
Jill
Congratulations Jill! And thankyou for your lovely comments about the website! 🙂
Hi Wendy – I just wanted to thank you so much for your excellent website and your reassurance during my pregnancy. I had a healthy baby boy who is now 7 months old. With some hard work and lots of pelvic floor exercises, my stomach is nearly back to normal. I am THIRLLED!!! You are a wonderful resource and I am appreciative of your support!!! Thank you!
Jill
Congratulations Jill! And thankyou for your lovely comments about the website! 🙂
Hi. After my second child almost 3 years ago, I noticed that I had lost my belly button and the weird stomach shape. (this BTW was my second C-Section). I thought that I could get my stomach back in shape just like I did after I gave birth to my first child. However, it has not improved by getting worse. I am 5.4″ and my weight average 117, though my stomach looks huge, slit in half and no belly button. I visited my general doctor and he said I had an umbilical hernia very small around my belly button. I saw a cosmetic surgeon who not only confirmed the same but mentioned to me about this abdominal split and that the only way to correct this was doing a tummy tuck. No matter what, I have to have surgery but the tummy tuck looks very invasive. I heard that hernias can go back if the diastasis is not corrected. Any advice? Can I still get rid of the diastasis with special exercises after 3 years of giving birth? It looks like I have been doing the wrong abs exercises and I have very hard split muscles in my stomach with a little hernia in the middle.
Ana
Hi Ana, a hernia may ‘pop back in’ with corrective exercise but it’s not going to be really resolved without surgery. A diastasis is not the same as a hernia – with a diastasis your organs will appear to protrude through the gap, BUT they are held back with a layer of tissue (albeit thin & weakened tissue). A hernia is an actual hole or tear in the abdominal wall & exercise cannot repair it. Yes, you can improve a diastasis even years after childbirth, & it sounds like inappropriate exercises have made the situation worse & will also have contributed to your hernia by exerting intra-abdominal pressure which has made both the diastasis & the hernia worse… The MuTu System can DEFINITELY help you with all the compromised muscle tone & the diastasis. But the hernia should be dealt with surgically to ensure the best end result for you. I hope that clarifies things for you!
Hi. After my second child almost 3 years ago, I noticed that I had lost my belly button and the weird stomach shape. (this BTW was my second C-Section). I thought that I could get my stomach back in shape just like I did after I gave birth to my first child. However, it has not improved by getting worse. I am 5.4″ and my weight average 117, though my stomach looks huge, slit in half and no belly button. I visited my general doctor and he said I had an umbilical hernia very small around my belly button. I saw a cosmetic surgeon who not only confirmed the same but mentioned to me about this abdominal split and that the only way to correct this was doing a tummy tuck. No matter what, I have to have surgery but the tummy tuck looks very invasive. I heard that hernias can go back if the diastasis is not corrected. Any advice? Can I still get rid of the diastasis with special exercises after 3 years of giving birth? It looks like I have been doing the wrong abs exercises and I have very hard split muscles in my stomach with a little hernia in the middle.
Ana
Hi Ana, a hernia may ‘pop back in’ with corrective exercise but it’s not going to be really resolved without surgery. A diastasis is not the same as a hernia – with a diastasis your organs will appear to protrude through the gap, BUT they are held back with a layer of tissue (albeit thin & weakened tissue). A hernia is an actual hole or tear in the abdominal wall & exercise cannot repair it. Yes, you can improve a diastasis even years after childbirth, & it sounds like inappropriate exercises have made the situation worse & will also have contributed to your hernia by exerting intra-abdominal pressure which has made both the diastasis & the hernia worse… The MuTu System can DEFINITELY help you with all the compromised muscle tone & the diastasis. But the hernia should be dealt with surgically to ensure the best end result for you. I hope that clarifies things for you!
Hi, I had my second child 10 months ago. I noticed my diastasis is about 3 fingers wide under my naval and for the last few month it has hurt when I press on it or sit up, but there is no protrusion. I had 2 c-sections and my abdominals were quite weak before I got pregnant the second time. I just wanted to know if pain is normal with diastasis?
Thanks,
Holly
Hi, I had my second child 10 months ago. I noticed my diastasis is about 3 fingers wide under my naval and for the last few month it has hurt when I press on it or sit up, but there is no protrusion. I had 2 c-sections and my abdominals were quite weak before I got pregnant the second time. I just wanted to know if pain is normal with diastasis?
Thanks,
Holly
Hi Holly, no in theory a diastasis shouldn’t hurt in itself, but it could be tender if you are pressing down firmly or exerting intra-abdominal pressure (pushing the weak muscles outward – as when sitting up straight from lying on your back) on already very weak muscles. At least start rolling to your side first when getting up from bed or the floor, to avoid more outward pressure on these weak muscles… The MuTu System would really help you strengthen them & relieve the pressure & discomfort – do let me know if you want more advice, or if you want to get a free consultation online just click ‘free consultation at the very top right of the page!
Hi I have recently had a paraumbilical hernia repaired and my recti muscles brought partially back together with supporting mesh as part of the procedure. This was all post pregnancy related after I developed diastasis recti. Now I am wanting to tone up again post-recovery are the techniques you teach suitable to apply in my situation. Can you advise?
Hi I have recently had a paraumbilical hernia repaired and my recti muscles brought partially back together with supporting mesh as part of the procedure. This was all post pregnancy related after I developed diastasis recti. Now I am wanting to tone up again post-recovery are the techniques you teach suitable to apply in my situation. Can you advise?
Hi Moira, yes, absolutely. The op you’ve had has repaired the hernia & the gap… but the muscles now need to be strengthened. The mesh will hold the 2 parts of the muscle together but it won’t give you core strength or a flat tummy – that’s where MuTu System comes in! You can fill in the form for a consultation to discuss specifics if you like, but this would be perfect for you! 🙂
I”m confused on how to check for diastasis. I”m 8 weeks postpartum I checked today and initially when pressing only slightly with my fingers my separating is 1 finger, when I press harder with my figures I press apart the two recti and can fit many more fingers (I didn’t see how many as it scared me!) I did figure I have more than 1 finger as I sometimes see my stomach coning out or tenting out when I flex it) please let me know how much pressure i should be using.
Also i know that I should not wear a baby bjorn but how about a cuddlewrap or a wrap sling? Is this also harmful for my rectus diastasi?
Thanks!
I”m confused on how to check for diastasis. I”m 8 weeks postpartum I checked today and initially when pressing only slightly with my fingers my separating is 1 finger, when I press harder with my figures I press apart the two recti and can fit many more fingers (I didn’t see how many as it scared me!) I did figure I have more than 1 finger as I sometimes see my stomach coning out or tenting out when I flex it) please let me know how much pressure i should be using.
Also i know that I should not wear a baby bjorn but how about a cuddlewrap or a wrap sling? Is this also harmful for my rectus diastasi?
Thanks!
Hi Michelle, the most common problem when checking is that you are pressing down whilst your head & shoulders are tensed & raised (You’re probably trying to see what you’re doing…) Your head & shouders need to be completely relaxed & flat on the floor as you press your fingers down. THEN raise your head slightly. The gap is the distance at rest. So if you don’t feel the muscles close in on your fingers right away, lie your head back down & try 3 or 4 fingers width. You need to aply pressure but it shouldn’t hurt.
Baby carrying is fine in my opinion but you MUST have adequate back support & engage your core muscles as you carry. The danger is that the weight of your baby simply pulls down & forwards on your shoulders at the front & applies added force & pressure to a weak tummy & a diastasis. Use firm back support, have baby close in to you (not pulling you down at the front) stand up straight, engage your core muscles & carry strong. If you can’t do any of the above, then your core is not strong enough to carry in this way / you need to close the diastasis first. The MuTu System programme will show you how – fill out the form for a free consultation if you want more help!
Hi Wendy,
I hope your website will help me!! I am sure I have a diastis. My son is almost 2 1/2 and my stomach is still not flat…at all. i have always been small (about 100 lbs) and always had a flat stomach. During my pregnancy, i gained ~24 lbs. I am back to my pre-pregnancy weight but 2 1/2 years later, i still feel that i look 4 months pregnancy and i am so sick of this. Please can you help me??!!I have about a 2 1/2 finger tip separation. Thank you!
Amie I promise you are not alone – this is probably partly due to a diastasis but other factors come into play too. Download the free reports (button top right above my picture!). Then if you want to talk personally, just fill out the form for a free consultation. Happy to help 🙂
Amie, you may have a severe rectus distasis. I’m currently going through that right now. I have a 10 cm gap, and according to doctors surgery is the only way to go. I look like i’m 4-5 months pregnant as well.
Hi Wendy,
This is a site i have been looking for,i am desperate to get my diastasis recti closed,i have been trying to work it out on my own for a while now,but no improvement ,i had it when i gave birth to my boy 8 months ago,is there any way you can help?,would love to be part of your programme,please help me.
thanks
Hi Folusho, I can definitely help! Thanks for your consultation request – I’ll call you tomorrow & we’ll get you on your way!
I am very curious about Diastasis Recti. I have had 13 live births and I am 51 now the baby is 8. I am having seriouse digestive problems and discomfort when I eat especially in the evening. Hiatal Hernia, Gallbladder, diverticulitis, all ruled out, CT scan done, fine. I am starting to think this is my problem. I have also noticed that if I sweep the floor and twist I feel something kind of catch under my rib on either side in the center by the sternum. I was wondering what would be safe to do. I do have the seperation from the sternum all the way down, but it is just now starting to give me grief. I am very active and just did a triathalon, I am 4′ 10″ and weigh 99 pounds. But I am looking for answers. Thanks
Did you mean to write 13 births? Wow. I’m very impressed!! This sounds like it could be a combination of digestive issues along with a diastasis… the discomfort after eating will be digestion -related I expect, the pain on twisting could be assocated with a diastasis &/or muscle strain / poor posture… Twisting & straining the trunk will certainly cause problems with a very weak or unsupported core. To be honest it’s hard to say without a proper assessment… if you would like to arrange a consultation I may be able to help more.
I am very curious about Diastasis Recti. I have had 13 live births and I am 51 now the baby is 8. I am having seriouse digestive problems and discomfort when I eat especially in the evening. Hiatal Hernia, Gallbladder, diverticulitis, all ruled out, CT scan done, fine. I am starting to think this is my problem. I have also noticed that if I sweep the floor and twist I feel something kind of catch under my rib on either side in the center by the sternum. I was wondering what would be safe to do. I do have the seperation from the sternum all the way down, but it is just now starting to give me grief. I am very active and just did a triathalon, I am 4′ 10″ and weigh 99 pounds. But I am looking for answers. Thanks
Did you mean to write 13 births? Wow. I’m very impressed!! This sounds like it could be a combination of digestive issues along with a diastasis… the discomfort after eating will be digestion -related I expect, the pain on twisting could be assocated with a diastasis &/or muscle strain / poor posture… Twisting & straining the trunk will certainly cause problems with a very weak or unsupported core. To be honest it’s hard to say without a proper assessment… if you would like to arrange a consultation I may be able to help more.
Hello. Thank you for all of the information on this website. I have a question about the diastasis. I am pretty sure that if I got the diastasis while I was pregnant with my son that I closed it enough because I am not feeling a huge gap but do think that I got the diastasis (my son is now 19 months), anyway, my question is that I am now 10 weeks pregnant and would like to keep my body fit as possible during pregnancy but want to avoid diastasis. Is it safe to exercise my abs and still avoid getting diastasis this time? or am I more likely to get diastasis by not exercising?
Hi Ness, You’re welcome! Whilst you’re pregnant, there is no benefit to testing yourself or worrying about a diastasis… if it’s going to happen, it’s going to happpen. And it’s perfectly natural & normal, so don’t worry about it! What you can do though, is AVOID the type of movement & exercises that will make a diastasis worse, like crunches; and DO the exercises described in the pregnancy sections here, to engage & strengthen your transverse abdominus & pelvic floor muscles. That way you give your abs the best chance of coping & recovering afterwards.
But pregnancy is no time to be poking around looking for the gap – there’s a baby in there who needs to grow, if he/she needs the room, your muscles will part & that’s the way Mother Nature built us! Good luck 🙂
Hello. Thank you for all of the information on this website. I have a question about the diastasis. I am pretty sure that if I got the diastasis while I was pregnant with my son that I closed it enough because I am not feeling a huge gap but do think that I got the diastasis (my son is now 19 months), anyway, my question is that I am now 10 weeks pregnant and would like to keep my body fit as possible during pregnancy but want to avoid diastasis. Is it safe to exercise my abs and still avoid getting diastasis this time? or am I more likely to get diastasis by not exercising?
Hi Ness, You’re welcome! Whilst you’re pregnant, there is no benefit to testing yourself or worrying about a diastasis… if it’s going to happen, it’s going to happpen. And it’s perfectly natural & normal, so don’t worry about it! What you can do though, is AVOID the type of movement & exercises that will make a diastasis worse, like crunches; and DO the exercises described in the pregnancy sections here, to engage & strengthen your transverse abdominus & pelvic floor muscles. That way you give your abs the best chance of coping & recovering afterwards.
But pregnancy is no time to be poking around looking for the gap – there’s a baby in there who needs to grow, if he/she needs the room, your muscles will part & that’s the way Mother Nature built us! Good luck 🙂
Hello Wendy. I first noticed a protruding “hill” from just below my ribs to my umbilicus 7 years ago when I was 3 months pregnant with my first child. It never went away and has gotten a bit bigger since my 2nd child who is now almost 3. Im a nursing student and we learned about Diastasis Recti and I finally knew what was wrong with me. I have been doing all the wrong exercises and wondering why my abs never looked normal. I do not have the finger widths because mine is protruding. Its not very noticeable unless I am working out or leaning in certain directions. Are the exercises the same for us women with this problem? I am not over weight and work out regularly, but have never been able to get my before babies stomach back. When I become a labor and delivery nurse, I am going to make it a priority to tell my patients about this problem. I sure wish someone had told me about it 7 years ago. Thank you for any info you can give.
Hi Alicia, Do send your patients to my download won’t you? 😉 If the protrusion is very tender, then it could be a hernia as well as a diastasis, but if not, then a diastasis is what it is & yes, all these recommendations apply. You will be able to measure the gap from a supine position but the key is to have your shoulders & neck relaxed on the floor as you start to take the measurement. The mistake many women make trying to measure their gap is to have the neck & shoulders already raised (ie the rectus muscle is already tensed & protruding) when they try to measure…
If it is noticeable whilst you’re exercising, then the exercises you’re doing are making it worse 🙁 (Sorry!) Correctly engaged, the muscle will hollow the abdomen, not make it pooch out. The MuTu System gives you all the details, self tests & corrective exercises.
I hope this helps! Wendy
Hi. I have just been told that I have a hernia but I also have diastasis- recti and I have to lose 40 pounds to have the hernia repaired can I do the exercises until my surgery? I had 5 c-sections that is why the hernia is protruding.
Hi Wendy,
I am 52 years old and have had 2 c-sections 24 years ago. I did the test and I do have diastasis recti can doing the excersises repair my muscles.
Thanks,
Toni
Hi Toni, It’s never too late to make a difference! Strengthening your core muscles & doing the exercises in the MuTu System will bring the gap together & flatten your tummy. Your muscles are simply inactive &/or weak – they can be brought back to life regardless of how long ago you had your babies.
I am a 42 year old body builder and no matter how low my body fat gets I always have a pouch and my 6 pack is never properly portrayed, all because of my diastasis. I am encouraged by everyone’s posts here. And for the first time ever I am optomistic and ready to get the flat abs I’ve only been able to dream about!
Hi Wendy: I don´t know why but I can´t read the post that is called “The mummy tummy masterclass explained”. There must be a problem. Can you help me?
Thank you
Hi there, The Tupler book will talk you through the diastasis part of the problem, but my MuTu System which is going to be available as a downloadable coaching programme (with a new video every week for 12 weeks as well as the complete System document… which includes correcting a Diastasis recti…) will give you EVERYTHING you need! Sign up for the newsletter in the right hand column just below the welcome box & you’ll be informed as soon as it comes out!
The outie belly button, the saggy tummy despite a small frame & weight loss everywhere else all indicate a diastasis for sure. Combined with weak core muscles & pelvic floor muscles, this is resulting in your tummy looking the way it does – don’t worry you can repair it & pull everything back in! Check out all the advice on this site & grab your MuTu System download very soon
Hi! My story is almost identical to ‘Nazz’s’. I’ve struggled with gaining weight my entire life. My daughter just turned 1 a few weeks ago and I’ve suspected that I have Diastasis Recti for several months now. I only weigh 95lbs but I have a saggy gut that makes me look like I’m 5 months pregnant! Not cool…
I gained about 50 lbs while pregnant and my daughter was 9lb 4oz. So for my little frame, that was huge! (And my belly button is shot…) I’ve been looking to buy the Tupler system…I’m desperate to get rid of this belly!
i am a 59 yr old male with a large beer belly. have been diagnosed with diastasis recti. will the exercises for postpartum ladies help me in the same way.
thank you
frank
Hi Frank, & welcome, we don’t get many guys on here! Yes, the condition is exactly the same in terms of the muscular changes that have taken place. During pregnancy the female abdomen is obviously pushed out & stretched, with most pressure around the belly button area , causing the rectus muscle to part (a diastasis recti) – exactly the same is true of your beer belly. The split rectus abdominus muscle is just the same in your body as in a woman’s, & the same thing has occurred.
The only difference is with pregnancy the rpessure is coming from INSIDE, or behind, the muscle, whereas in your case excess fat OUTSIDE the muscle is causing the strain. In both cases your core muscles are weakened & your spine unsupported.
You need to do the exercises recommended for activating the transverse muscle & improving your core strength, which will pull the rectus muscles back together, as the TVA comes back in.
Oh, & you also need to lose the excess flab which is pushing your tummy out in the first place! 😉 So make sure you check out the food sections on here too. Good luck!
Thank you, Wendy. You are really comforting and reassuring. I appreciate your website and your thoughts…you are helping so many women and we really appreciate it!
Wendy — your post is excellent as I have been freaking out about my diastasis….i am 25 weeks pregnant, am 4’10” and tiny, and it is my first pregnancy….and I noticed today a large separation of my abdominals when I tried (foolishly) to get up after lying on my back (instead of rolling on to my side). I was really, really fit before I got pregnant and had a flat stomach, and now i am panicking about how to get back into shape. I keep reading about how diastasis is not curable and unless you have a tummy tuck, you will never have a flat stomach again. Is this truly your experience? I just want a reliable answer, as I keep reading differing opinons. Thank you.
Hi Jill, thank-you! Please see my response to Nat’s comment above – you really don’t need to test or worry about diastasis during pregnancy except to know what NOT to do. A diastasis is normal, painless and perfectly ‘curable’. You can’t stop it happening, & nor should you worry about right now! By learning how to correctly engage your deep core muscles (notably transverse abdominus) & pelvic floor, & by understanding the diastasis process, you give yourself all the foundations for a flat post baby stomach! It’s worked for hundreds of my clients & it’s worked for me – I’ve had 2 babies (small frame, big bumps…!) & mine is flat, I promise! Please stop worrying & relax & enjoy your pregnancy 🙂
Thank you, Wendy. You are really comforting and reassuring. I appreciate your website and your thoughts…you are helping so many women and we really appreciate it!
You’re very welcome – enjoy your pregnancy!
You’re very welcome – enjoy your pregnancy!
Hi Nat, First of all, please stop worrying about this during your pregnancy! You cannot test for a diastasis whilst you’re pregnant, & nor should you try to find or ‘close’ a gap that may or may not naturally occur anyway as your pregancy progresses. You should stay away from too many twists (although gentle ones will simply maintain flexibility & are not going to affect a diastasis at this stage).
Avoid any type of crunch or sit up movement during & after pregnancy, and always get up from lying down by rolling onto your side first, rather than coming straight up from the hip. You could become familair with the feeling of activating your transverse abdominus muscle in conjunction with your pelvic floor (plenty more on this on the blog).
Please don’t worry, your tummy is tender and protruding because you’re pregnant – nothing more sinister than that 🙂 Enjoy your pregnancy & learn the the TVA / pelvic floor engaging. This movement is one that is essential to maintain good core strength & that will by definition, help to close any gap afterwards.
Good luck!
thank you Wendy– You’re right, I shouldn’t be worrying about it so much. My body is changing in so many ways that sometimes it’s just a little shocking!
I’ll take your advice and focus on the things you mentioned. Thanks again!
Hi Nat, First of all, please stop worrying about this during your pregnancy! You cannot test for a diastasis whilst you’re pregnant, & nor should you try to find or ‘close’ a gap that may or may not naturally occur anyway as your pregancy progresses. You should stay away from too many twists (although gentle ones will simply maintain flexibility & are not going to affect a diastasis at this stage).
Avoid any type of crunch or sit up movement during & after pregnancy, and always get up from lying down by rolling onto your side first, rather than coming straight up from the hip. You could become familair with the feeling of activating your transverse abdominus muscle in conjunction with your pelvic floor (plenty more on this on the blog).
Please don’t worry, your tummy is tender and protruding because you’re pregnant – nothing more sinister than that 🙂 Enjoy your pregnancy & learn the the TVA / pelvic floor engaging. This movement is one that is essential to maintain good core strength & that will by definition, help to close any gap afterwards.
Good luck!
thank you Wendy– You’re right, I shouldn’t be worrying about it so much. My body is changing in so many ways that sometimes it’s just a little shocking!
I’ll take your advice and focus on the things you mentioned. Thanks again!
I’m currently 27 weeks pregnant with my first baby and noticed having the “cone-shaped” belly when I sit up in the past few weeks. After researching I’ve realized I’ve been doing all the wrong exercises– like side bends and twists– for my whole pregnancy, so I’m sure I’ve worsened the condition.
How can I tell how far the separation is when I have bulging instead of a gap to put my fingers in? Should I be doing certain abdominal exercises to keep it from worsening? I’m actually very concerned about this, and my stomach feels a little tender. I would love to be doing something (anything!) to help the condition and to have a plan post partum so I can have a little peace of mind. Right now I’m to scared to do any exercise!
Thanks!
I’m currently 27 weeks pregnant with my first baby and noticed having the “cone-shaped” belly when I sit up in the past few weeks. After researching I’ve realized I’ve been doing all the wrong exercises– like side bends and twists– for my whole pregnancy, so I’m sure I’ve worsened the condition.
How can I tell how far the separation is when I have bulging instead of a gap to put my fingers in? Should I be doing certain abdominal exercises to keep it from worsening? I’m actually very concerned about this, and my stomach feels a little tender. I would love to be doing something (anything!) to help the condition and to have a plan post partum so I can have a little peace of mind. Right now I’m to scared to do any exercise!
Thanks!
Hi I am 10 months postpartum and it’s my first baby i’v always Been underweight but during pregnancy my weight was normal I weighed about 8 stone but now I’m underweight again but I can’t seem to loose my belly fat I look pregnant i hate being like this. I was seeing a physio for months still couldent help me get rid of it…. I don’t know whether the bladder problem causing or the diastasis recti. my stomach is always hard and big…. But my gap is only one finger wide please help me I don’t want to stay like this all my life please please email me
Hi Nazz, I need to know more about your situation to really help you… what’s the baldder problem? Who told you it was only 1 finger wide? … There could be a number of factors involved. Email me more detail or give me a call & I’ll try to help 🙂
Hi Mhairi, thanks for your comment – well it sounds like you’ve had a fun pregnancy & birth 😉 Congratulations on your new baby!
Doing the core activation exercises, combined with pelvic floor, will help with both pelvic stability & with your diastasis. A splint may be helpful with quite a large gap, but it’s not necessary. More important that you start ASAP (even if you can’t feel much going on for while) with the TVA activation. Go easy – everything will be tender for a while. Your gap will have closed quite sigificantly in 8-12 weeks provided you do the activation exercises & ‘zipping up’ a few times every day. Good luck & let me know how you get on!
Wendy,
I’m 4 weeks post emergency section, My tummy is still pretty tender and swollen. I have been advised by my physio that I have a 7 finger gap!!! Arrrgh. My bump was rather large and I also had very limited mobility with SPD for most of my pregnancy, and now I am recovering from both. Can you advise if you have experience of how long (I know it’s not the same for everyone) it might take me to close the gap, which I am sure will then help with the SPD? I don’t think I can wear a splint until my tummy/uterus contracts back down and isn’t so tender?
thanks for your website, very helpful x