How I Healed My DIASTASIS RECTI (belly bulge) | Diastasis Recti Exercises + Mistakes!
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- Опубликовано: 27 авг 2024
- After my second pregnancy I had a 4-finger diastasis recti gap. Nine months postpartum I looked like I was still 5-6 months pregnant and I felt like my organs were falling out the front of my stomach. Today I'm sharing my journey towards healing my diastasis recti gap which got rid of my belly bulge, helped my core feel strong and lean and stopped leaking!
Diastasis Recti Healing Guide: bit.ly/3fSE4lO
If you have diastasis recti or you are newly postpartum (12 weeks) then try videos from this playlist: • Diastasis Recti Healin...
Or if you are't sure what video to start with and you just want step-by-step daily instructions you can start my 30-day core healing program. You get a new 10-min core healing video daily for 30 days. pregnancyandpo...
C-Section Recovery Playlist: • C Section Recovery | A...
How to engage your core: • How to engage your cor...
How to breath during exercise:
Diastasis Recti Healing Guide: bit.ly/3fSE4lO
Post Pregnancy Weight Loss Course (includes 4 meal plans by Dietitian): bit.ly/2mjlsF5
Guide to postpartum weight loss while increasing breastmilk supply: bit.ly/3gST0C9
Postpartum Monthly Workout Plan: bit.ly/2zZxQkI
Foods to increase milk supply: bit.ly/37nnoBy
My other walking workouts:
5000 steps: • Indoor Walking Workout...
25-Min + Ab workout: • 30 Min Walking Workout...
Pregnancy Walking Workout: • Pregnancy Cardio Worko...
Pregnancy Walking Workout 2: • Full Body Pregnancy Wa...
Pregnancy Walking Workout 3: • Fit Pregnancy Walking ...
POSTPARTUM COOL DOWN STRETCH: • Full Body Cool Down St...
Some other videos you may enjoy:
15 minute postpartum workout: • 15 Minute Postpartum W...
After c-section exercises: • After C-Section Exerci...
Postnatal Pilates and Core Healing: • Postnatal Pilates with...
Diastasis Recti Exercises Playlist: • Diastasis Recti Healin...
Diaphragmatic Breathing Video: • Diastasis Recti Breath...
How to engage your core correctly: • How to engage your cor...
Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section). Don't do anything that feels painful or unsafe. Don't do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.
More free resources:
---- "THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT" with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
www.pregnancya...
---- "HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY"
www.pregnancya...
---- "THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR"
www.pregnancya...
----Pregnancy Yoga Cards
www.pregnancya...
----Pregnancy Meal Plan
www.pregnancya...
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you more of the videos you enjoy!
Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Music: Epidemic Sound
Copyright 2022 P&P Health Inc. All rights reserved
#diastasisrecti #diastasisrectirecovery #diastasisrectiexercises
Legit made me tear up when you showed your normal tummy. THANK YOU. It means so much to me to see REAL belly shapes and to be reminded that even the tummies I envy aren't flat the majority of the time. Thank you for helping me to feel better about my shape and my journey.
I’m so glad it was helpful. It’s hard for me to put myself out there like that too so, thank YOU 💞Social media has made it so challenging for all of us.
what's a real belly? everyone has their own 'real' bellies. and 'real' bellies don't all have to be bulging. 'real' bellies can be flat too.
She’s showing her REAL self, unlike most of social media. This video is for people who are suffering from Diastasis recti, so the stomach bulges. It’s nice to see others be able to be open about their stomachs that bulge. No one is insulting any other body shape, simply they are happy to relate with someone else going through the same experience. Don’t be so sensitive!!!
I agree with marie... no one is insulting anyone.... I m glad u showed us this... the journey is ful of hope ... I m a yreat fan of urs jessica..keep up the good work. Prayers from india 🙏
Amazing work!
I feel like your channel saved me!
I exercised with you about 3 times a week during my 2nd pregnancy and through my postpartum period, I had 6 fingers gap and now I have only barely a finger, but all the muscles underneath have healed back to normal.
Now my baby is 14 months, and I still come back for the diastasis recti videos, to remind myself how to hold myself right.
Thank you so much ❤
May I know which of her post partum videos did you follow? Thank you
@hushiechan
a lot of them, I 'liked' the videos that I did (I don't know if you can see it). I am more active, so I did the videos with the explanation and breathing the right way and afterwards I did the exercises that she wrote for diastasis recti
Thank you so much for this video! I had a 3.5 finger gap after my pregnancy with my son who is 5.5 years old now. I didn't know about it (I had no idea why I still looked 5 months pregnant!) until shortly before I got pregnant with my daughter who is now 3. I have been trying to heal my DR since after I had my daughter but have never been very consistent with it, however I have managed to close the gap to now only be 1 finger. I still have a bit of the mommy pooch below my bello button and I have issues with bladder leaks and I don't always feel like my core is as strong as it should be. So thank you for helping me to recognize I should keep doing your exercises to help heal my gap and pelvic floor a bit more before I can slowly integrate back into regular exercises. Thank you for sharing all of your wisdom and knowledge with us. And I really appreciate getting to see what your tummy looks like when it's relaxed. It made me feel SOOO much better!
Wow, thank you Jessica- you are amazing and I will start your exercises! My "baby" is already out of high school but I guess it's never too late to try and heal and tone my abs. I also had a c-section so lots of ab challenges. I am so grateful to have found you now!
I found over the years that connecting the breath is so key!
Thank you so much for showing that you have a belly, too! I’m struggling SO much with body image, and seeing an imperfect, natural body on even a nutritionist and exercise instructor means lot! ❤️
I am 6 weeks postpartum C section.
I have 4 fingers DR. Any hope?
Thx u
I signed up for "The Complete Step-By-Step Program To Heal Your Core and Pelvic Floor In 30 Days" and I cannot express in words how grateful I am! I have had Diastasis Recti (DR) for the last 10+ years and the quality of life has been awful (back pain, tummy pain, unable to stand for over 10 mins in the kitchen, unable to walk around the mall, etc.) - I'm someone who likes to be up and about, but my DR slowed me down more and more as the years passed by and I have seen several doctors who recommended a tummy surgery which I was not comfortable with. I ran into this affordable program, signed up for it, and did the exercises 10 mins in the morning and 10 mins in the evening for 30 days and the results have been amazing! My core is back to feeling strong and my energy levels are back - I enjoy my vacations more now being able to do things that I could not in the past - I just feel like a whole new person! Thank you Jessica for creating this wonderful program that truly works!!
Hi Reddy! You just made my YEAR!! I’m so happy for you!! YOU put in the consistent work to heal! DR is so challenging to live with and I’m glad it’s not slowing you down anymore ❤️ Thank you from the bottom of my heart for taking the time to share. It truly means the world to me
Jessica, how wonderful ! You're the one who helped me to identify and cure my Diastasis recti while I was struggling with it for few years already. But even if I'm doing your program daily for at least 2 years, my abs are much weaker that they use to be. Few time, I even re-opened the diastasis lifting something to heavy. I'm so glad I can go a step forward with your balloon tip. You're the best ! I could never thank you enough.
I have definitely had times where I reopened it, but you can repair it. The balloon was so helpful for me! Thank you Maia ❤️
I am literally crying right now. Thank you so much for being real and giving those of us who are really struggling with this hope. Love love love your channel and the important work you do.
Thank you so much for all the effort and structure you put into making the exercise routines. Big fan of your channel!
I hope I’m not to late… two years postpartum from my youngest.
I felt everything you said & showed. My birthday is in May and I’m going to do all your D.R playlist. I owe it to myself.
Mine is 10 yrs postpartum
It’s never too late. My daughter is probably your age. 😂
Could you please make some videos on how to uplift breasts after baby feeding. That will be really helpful
Heads up, while the band helped my diastasis, it hindered my pelvic floor, moving pressure down
This happened to me after I had a hysterectomy from wearing the tummy band. 😢
@@kimjordan8151 oh no I’m sorry. Were you able to help your pelvic floor issues?
. I m glad u showed us this... the journey is ful of hope ... I m a yreat fan of urs jessica..keep up the good work. Prayers from india🙏
Excellent demonstration with balloon 😮 I'm 6w postpartum.
Started exercising with your videos being 13w. and my gap healing nicely thanks to your workouts 😊
About at 4th week I got rid of leaking👏🏻
Meanwhile waiting for doctor check up to return for usual routine (if it's possible with newborn 😅)
I’m 28 weeks today and just realised I think this is what I have…. Quite anxious about the way it will affect my mental health when she’s born
Thank u for this information I doing some Diastatic recti exercises and I feel like I’m not seeing any changes but posture is very important I will definitely be mindful of my posture going forward
I really enjoyed your video, you speak so organically with real authenticity. I appreciate you. I'm a guy who has diastasis as a worst enemy and I feel like a lost cause. I'm really fit but if I lean backwards or even just breath my organs breath out my midline with me it's horrible. I need help and I will visit your website. Once again thankyou 👍
I’ve been to three different postpartum physical therapists and you’re the only one I trust with advice on DR! (They had me doing planks and crunches all the way up when I was still at a 3 fingers gap!)
I’m at just a little above 2 fingers right at my belly button and it’s just been stuck that way for years now. I can say the DR exercises you provide are definitely still helping and are crucial for me because anytime I lapsed for even a week in the past my DR got noticeably worse! (So I’m pretty religious with your videos.)
Do you think that there is any benefit to wearing a belly band at this late stage with the gap I have now? Like maybe just during exercising or for a few hours a day? I try to be mindful of my posture and how much I’m engaging all day but I don’t know if I still need some support to help with this last bit of healing.
Thanks for this video. What are examples of more difficult movements you mentioned working towards that won’t aggravate DR?
Thank you for all your videos! Could you share the link to the belly wrap you used in this video? Or any good ones you can recommend?
This is so great, thank you! I'm finding it difficult to get resources on closing an upper abdominal diastasis recti. Do you have any videos specifically for that, or any resources?
I feel like my gap is high up around my ribs but lower down there doesnt seem to be a gap. I'm short waisted so that probably adds to the probem. I am going to give your tips a try and see how I go! :)
Everything you said not to do are all things I’ve been doing and I really hurt myself trying traditional ab exercises
Thank you so much for all your videos. They have been a game changer for me. I have seen some improvements in my DR gap but I feel the last couple weeks have been a set back for me. I haven't tried the belly wrap yet and wondered if there are some that are better than others or if done of them can actually be more harming.
I use belly bandit …the bamboo one. Which ever one you have you just want to avoid wrapping too tight to put pressure down on your pelvic floor. 💞
Hi Jessica can i use belly wrap being postpartum 7 months
Jessica- thanks so much for these tips!!! You also mentioned the pants helping.. is there a brand that you use that have bigger waist bands that help compress the core? Thanks!
Thank you so much for all your videos! They have helped me so much.
Blessings from Spain
Thank you so much, Mendy! ❤️
I loved your yoga videos while pregnant (and still now:)). big thank you for also showing your belly irl not with yoga pants
This is amazing Thank you ❤
I am currently 6 weeks pregnant with my 4th and have a 4 finger diastasis , would you recommend these exercises during pregnancy to strengthen my core? Thanks
Very informative. I was really touched how you showed your relaxed belly. I have two finger DR gap, I want to know when and for how much time I can wear Postpatrum belly wrap?
General guidelines are: You can start for a few hours daily and work up to 8-12 then after 1-2 months start weaning down again 💞 or a pelvic floor physical therapist can give you individual recommendations after an assessment!
@@PregnancyandPostpartumTV thank you for replying. I am one year pp, will postpartum belt help?
This is my life
Do you have a recommendation for a belly band? Thank you for this video! Starting exercises now
thank you so much for all this information. this is very helpful. how can we correct coning or doming? can this be corrected?
Jessica, I had a recent pregnancy that sadly ended with a loss at 6 months pregnant. We are now pregnant again (10 weeks) hoping to meet our 2nd child, and I’m not certain whether I have diastatis recti. My previous midwife did not seem to give much attention to it, but I noticed that when I leaned back during my previous pregnancy that a cone shape would bulge out in my abdomen. That hasn’t gone away and having gotten pregnant so soon after, I’m wondering if there’s anything I can do while pregnant to keep from that getting any worse. Last pregnancy, I was doing calisthenics and Roman twists with a weighted ball during the first trimester and then stopped when I starting having strong back pain. Now I’m just doing walks and some of your lighter prenatal yoga videos.
Hi Jennifer 💞 I’m so sorry for your loss and congratulations on a baby number 2 ❤️ It’s quiet possible you do and I would be cautious. Ensuring to avoid those movements that cause coming. You could also use a prenatal belly wrap and continue with prenatal exercises and lots of diaphragmatic breathing and “baby hugs” using your core muscles to hug your baby in as you exhale. A pelvic floor Physio would be very helpful if you are able to see one as well. Lots of love ❤️
@@PregnancyandPostpartumTV Thank you Jessica, very helpful suggestions. I’ll have to look some of these things up, but it gives me some direction, which I really appreciate. Thank you for being such a valuable, transparent, sincere, and encouraging source of health focused mama experience and information. ❤️
Congratulations!!!! Hope you and baby are doing awesome
Which belly band did you use? I find these tips very helpful!!!
Thank you 😊 i have 3.5 width finger separation. My mental health is worse. Do you have before pic? You are giving me big hopes
I have myself on some exercises .but again I give up too easy..I also found emotional freedom technique. Meridians Tapp I ng..that hooks with chakras.. so I also do reiki .that connect with chakras.
When is it okay to do 'normal' ab work-outs again? And not always have to pay attention to activating your core muscles everytime you lift somwthing..? I was okay a while after my pregnancy. I was told I was okay to pick up normal exercises again. So I carefully started doing things again, like 'normal' yoga. Especially sun salutations which I love. My diastasis recti went from 1 finger gap/nearly closed to a three finger gap. Now months later it did not heal back yet, mainly due to busy mom life ;) And my daughter becomes heavier and heavier. But I also lost my motivation a bit, because I want to go back to simple yoga in regular classes. But I feel I'm still stuck in recovery. So it would help me to know when it is safe to start regular sports again, after a time of recovery exercises. Some future perspective would be nice :) Of course I know it differs from woman to woman. But I just need some hope/succes stories ;)
I just asked someone about this because I had two C-section and my first was fine considering I was throwing up for nine months all day everyday and in and out of the hospital because throwing up can burn your lower esophagus so definitely in my third month I felt like I was dying. My pregnancy was just bed ridden but after having my first son I was still skinny and my son was healthy thank God. Then with my second son I was okay didn't get sick but we had a planned C-section and then I went in for a stress test and all of a sudden the nurse ran down the hallway and yelled help I was completely calm had know idea what happened they put oxygen on me I said what's happening they said the baby's heartbeat dropped so they had to do the C-section that day which was two weeks early. My son was fine but I was in a lot of pain they pushed down on my stomach so no blood clots I was hurting through that and ever since my stomach has not been the same. Someone told me about this so here I am and hopefully can get some help getting my stomach back. Women can go through so much during pregnancy and after it's not always a bounce back immediately it's been nine years of trying to figure this out 😢
I enjoy l Iistening to your story
Hi thanks for sharing your amazing videos. I had a quick question I couldn’t find the answer to elsewhere. I know how to recognize coning. I’m having a hard time differentiating doming from just hanging belly fat (on exercises on all fours) and when lying flat. Do you have any tips/tricks to better understand this? I don’t want to push it if I’m not ready but I feel strong.
I went on an emotional food binge without thinking..finally I stop.but I had huge belly..
I feel the same . I am almost 2 month postpartum
Hi Jessica!
I love your workout videos and have been doing some of them during my pregnancy and after. My baby is now 1 year old and I purchased your 30 day DR program, since thanks to you I knew I had Diastasis Recti! I will start the program, but I had a question. Since a month now I started doing regular workout, which includes lifting weights, especially for the lower body exercises. Do you think this will affect my DR negatively? I would like to continue lifting weights, but I am scared that it might make my DR worse 😰 Should I stop it altogether or can I continue doing it if I focus my attention on contracting my abs?
Thanks in advance for your advice!
It depends on your DR and if you can do the move without getting any coning /sinking between the muscles in your gap! If you can contract and exhale during the difficult part of the move then you might be okay, but if not … then I would hold off until you complete the program. Feel free to email me jessica@pregnancyandpostpartumtv.com since you are in the course ❤️
I found over the years that connecting the breath is so key!
Really helpful one.. Did engaging core while doing daily chores help to heal diastasis recti fastly? Please reply 🙏🏼
Yes, that would be helpful and protect your core also 💞
Thank you for the reply.. 🥰
I would like to have a second child, a girl. But i dont want to risk getting back fat and getting this condition again. I HATE The bulge . It takes so long to go,especially when you dont have that time for yourself.
if you have a diastasis recti due to weight rather than pregnancy can you do the same things to heal this ? Will be having tummy tuck due to weight loss and I wonder if I can heal this naturally rather than surgical repair?
What about those of us who are 11 years postpartum? 😄😫
My youngest is 7 oldeat 28. Never too late!
thank you
I need to consult my gynecologist before doing these kind of exercises?
While inhaling, you r telling abt ribs... But how should the stomach be? Should it bulge out while breathing in and contract while breathing out?
Where can I buy the belly wrap?
Once I pay for the course do so have access to all videos for a lifetime? I’m not sure I can be strict in doing one video a day for 30 days straight. Thanks!!
Excellent thank you! How early can I start simple exercises after a vaginal birth?
Love your yoga pants! Where are they from?
3 years!!! And I try
hello im 7 months postpartum and would like to know if i need to close my 4 finger diastasis gap before getting pregnant again? thank you
It’s been 15 years since I gave birth . I don’t even know if I can fix this, my belly protrudes and I can feel the gap 😢
Seems like these workouts aren’t working for me. I try to be intentional when holding in my core while working out but I’m not seeing the slightest change. I just feel like surgery would be my best option. It’s been two years and I still look pregnant 😢
Do you have any adherent scar mam
I'm not motivated..I finally got myself to do yoga.however I have no patience..
Is it possible to heal the gap since it was 5yrs ago since i last gave birth? I really appreciated for the responds🙏 thank u so much💝
Yes, it will take longer compared to if you started at 6 weeks postpartum, but it’s still possible 💞
I do not have children, but yet have this issue. I am not positive how/when it developed but I am 68 yrs old now. I am very nervous how to begin and begin correctly. I am thinking of seeing a PT who specializes in this
How long will it take with the exercises before you can see any results?
Can diastasis cause more curve defined waist on one side than the other.
I didn't know about postpartum belly wrap can I start wearing it after 1 year of giving birth? and if i can wear it how long should i wear it? Please please please reply🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
Is it safe for umbilical hernia too
I'm 9 months pp and struggle to lose my belly bulge... If I do your exercises will it truly help
It's really hard for me to sit up straight and just do daily activities. I'm overwhelmed and don't have a balloon 😢
I fell many times thru life.starting at age 12.lumbar us bad
Sacrum is out..
Can you please post a sequence to follow. because I could see many vidoes for diasis recti and Im an not sure on where to start. I started putting weight suddenly after 2.5 yrs of gap after my c-section. I didnt tried any in the mean time as I felt okay with my weight. But, now turning bulky.
But are you blowing air in the balloon on the inhale or exhale part of the exercises?
What to do, if the DR is above your belly button. I kind of feel I am holding my upper stomach unknowingly. As a result it feels heavy there. So when I started with heel slides, i tried to press my lower ribs down to ground..,that area is paining, kind of suffocation there.. Don't know if I am doing it correct
Can you still do this years after pregnancy?
I'm 72.im 234lbs. I was 89 at 16..
I have a question I have diastis recti ,but I also have a pelvic organ prolapse . Will these help with that as well?
My baby is 33. I have a bulge above and bel0w my navel. I am going to research your helpful tips as I just found you.
How long would you say it took you to heal your DR?
Is it safe to exercise while I am in my period؟
I delivered 8 months ago. I have been doing normal work out and weight lifting but nothing for diastisis. Is it too late for me?
OK but this Is what my belly Is like too and it isn't flat so how can I get it flatter.
Ma'am how long will it take for a 4 finger gap.. please reply 😢
Can you link that belly band?
Hi
I am 8 months pp and I had 3 fingers gap but now it's 2 fingers. But my tummy still looks bulging. I have a question, can I still wear that belly binder and tapping? Will it help me now? I have tried your exercises and the way you are explaining is very simple and easy to so. Thanks
Yes wear it all day I wear it at work I’m 16months pp
@@lovejones1897 thanks for your reply. For long do you wear that in a day ? Did it help? Have you tried taping also?
@@tanushreepareek8208 no taping. I wear it all day at work and I drink close to a gallon of water a day
You welcome and try intermittent fasting. I started a daniel fast today and I started eating tonight at 6pm and I had a banana, milk , mango and peanut butter with honey smoothie. I wont eat after 8pm
Is it true
2 week after delivery i have diastasis recti with a bulge in the midline below belly button whenever i lift my head. Can i follow all these exercises of diastasis?
Hey hi...I am 5.3 and weight 60kgs. I have only tummy but all my other muscles are too weak and thin. I not only have that big tummy but also DR after two c section. I am right now in nursing phase and my second one is 3 months old. I have been following your video from my first pregnancy and found very interesting. I got your pdf to my email ID and it's really good. All I want to know now is will those exercise in the pdf will also reduce my tummy along with DR? I am a Indian and during feeding we are asked to.have lot of carbs. Should I cut down that?? Please help
If any diat followed mam
Am new mom. This is my second delivery. My belly is too big. I have 4 finger gap. Plz help me. Which exercise do me in better result fast. Plz rply me mam
I have a 10months baby, that will work for me??
Yes!
pls link these yoga pants
More than exercise you are keep talking
Do you get pain with this condition