Ab Workout After Baby - Postpartum Ab Exercises - Diastasis Recti Safe Workout
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- Опубликовано: 22 авг 2024
- Nine of the best exercises to tone and strengthen your core after pregnancy. Flatten your stomach and tone your abs after having a baby with this great workout you can do at home. The best part - it’s diastasis recti friendly and can actually help to heal your abdominal separation.
ALL-NEW - Postpartum abs workout program designed specifically to flatten your stomach and heal diastasis recti! See my wife's powerful story and more details at this link: mommytummyfix....
MORE HELPFUL VIDEOS:
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✅ MOMMY TUMMY FIX PHASE ONE WORKOUT - DIASTASIS REHAB PROGRAM: • Mummy Tummy Workouts -...
✅ ALL MOMS SHOULD WATCH THIS VIDEO - POSTPARTUM EXERCISE - WHAT IS SAFE??: • [Postpartum Exercise] ...
✅ LOSE YOUR LOVE HANDLES AT HOME WITH THIS DR-SAFE WORKOUT: • How To Lose Love Handl...
✅ HOW TO CHECK FOR DIASTASIS RECTI SEPARATION: • How To Check Diastasis...
✅ DON'T DO THESE AB EXERCISES AFTER PREGNANCY! DO THIS INSTEAD: • Exercises to AVOID wit...
✅ 15-MINUTE AT-HOME "CRUNCHLESS" AB WORKOUT: • Beginner Ab Workout Wi...
✅ ADVANCED POSTPARTUM CORE WORKOUT: • Advanced Postpartum Co...
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One of the most common questions that I get asked here on Tone and Tighten is “how can I get my stomach back to normal following pregnancy.”
Many women come to me looking to get rid of the “mommy tummy” (their phrase, not mine) after giving birth. In fact - did you know that’s the whole reason I started Tone-and-Tighten.com? (My wife has had four kids; I've helped her heal a diastasis recti and get her "pre-baby body" back after each one.)
Now - there are a TON of ways you can tone and strengthen your abs. After having a baby, I know this can be a huge issue. Your stomach has been in an all-out battle for the last nine months and the after-effects can leave your stomach… well… “different” than what you may be used to.
I deal daily with women looking to recover their abs after pregnancy, either in my gym or as clients. I dare say the majority of them are going about it the wrong way.
They spend all this time doing millions of sit ups and crunches and then come to me wondering why they’re not seeing results.
Here’s the secret - in order to see abdominal workout results postpartum you HAVE to be doing the RIGHT exercises the RIGHT way. You actually need to STOP doing sit ups and crunches and start spending your time with better exercises that will yield the results you’re after.
WHAT EXERCISES ARE THE BEST FOR MOMMY TUMMY?
Your deepest abdominal muscle is called your “transverse abdominis”. This is the muscle that helps you “draw everything in tight” and draw your belly button in towards your spine. When this muscle is active it basically functions like a corset or “waist trainer” - drawing everything in and holding it there nice and tight.
Strong muscles are tight muscles (the reason why toned individuals look toned). In order to maximally tighten your stomach and really eliminate that mom pooch you HAVE to regularly work this transverse abdominis muscle.
The stronger this muscle the tighter your stomach becomes and we see the mommy pooch start to go bye-bye. In instances of diastasis recti this is the most-important muscle as far as bringing the two separated halves of the rectus abdominis closer together.
So that being said - how do we do it? What’s the most important progression of exercises to activate the transverse abdominis muscle, decrease diastasis separation, and eliminate mommy tummy forever?
20-MINUTE MOMMY TUMMY WORKOUT
The following exercises outlined in this video are the best exercise progression to improve your postpartum core strength and flatten your stomach. Hit PLAY on the video above to follow along while we perform this workout!
THE DETAILS
- Nine exercises
- 60 seconds each
- Repeated in succession one after another
- 60-second rest
- Repeat twice
1. Abdominal Vacuum
2. Pelvic Tilt With March
3. Side Plank
4. Bridge With Vacuum
5. Dying Bug
6. Side Plank Pulses
7. Tabletop Toe Taps
8. Bird Dog With Vacuum
9. Thread-The-Needle Side Plank
10. Rest
Repeat everything one more time.
Wonderful job, ladies! You totally crushed this! You can perform this workout 3-5 times a week; initially I would recommend giving yourself a day of rest in between and work into consecutive days as you can.
Performing the right exercises in the right way is crucial to eliminating “mom pooch” and tightening your abs. The exercises in this workout will help you tone and strengthen your abs the right way to yield maximum results for you.
Great exercises to shrink your postnatal belly and achieve your body goals! What did you think? Leave me a comment and thanks for watching!
I have one question. how long after c section you can start doing this?
ziva lyn I started doing this after6 months of c section. Exactly I have started doing this in the 7th month
@@anushak7932 wow thats great! You inspire me anusha haha . Did u change your diet also or just did the exercise?
Nadia Safi hi thank you. Yeah I followed the diet too..
Diet?
My second week of doing this exercise, but my belly is so much more flatter that I can fit into the dress that I couldn’t couple of years ago, and my belly didn’t look so obvious as before. It’s working everybody it’s working!!! I will keep doing it! Thank you Doctor and your lovely wife!
This is incredible progress, Carrie! Thank you so much for sharing!
Do you do them every day or every other day? Just curious what I should start with, I’ve done one workout to far!
In two week!?? I think you lying but Okeyy
@@Doriane175 I think you are jealous but okey. I still have some muffin top but okey lol
@@jamiehackney5619 yes I did and I was careful with what I was eating too. Hope this helps.
I have also 4 kids two C- sections and then two normal deliveries, the last one was two years ago. I am really thankful for this Training.. I was doing for the last 8 months a lot of exercises, thinking I was healing my diastasis recti condition, my tissue between was really soft and flexibel and I could go quite deep, and the gap was from 2 to 4 fingers wide going for 3 fingers long above and under the belly button. It was big, and I say WAS, because this 20 minutes every two days for 6 weeks had healed my injury. I was consistent and doing also the LIS Workouts from Tone and Tighten. I am really thankful and amazed. I cannot believe how the tissue is so hard now and the gap is only to one finger wide and just in The belly button. Which I am not sure if that is already normal or I have to do a couple weeks more, before trying normal core exercises but I will still doing this workout for a couple weeks more before doing anything else. Keep the good job! Thank you for your help!
I am so glad you are seeing great progress and thanks for sharing!
I was 9 months postpartum with 3-finger gab. I did this workout religiously for 3 months and I have been able to close it to 1 finger. Guys, this does work! Thank you tone and tighten
Oh, this is such amazing news and has completely made my day! Thank you so much for sharing!
That's interesting to hear. Well done.
Love that he has his wife helping him
I love it too, Tessa Stone! Thank you for commenting!
I've been doing this 20 mins exercise from Jan 4th every single day, without a break. Now its two weeks in and I can feel so much reduction in my gap. It was almost 2-2.5 fingers when I started. Today its 1.5 finger gap. Thank you so much!❤❤
I'm recommending your channel to everyone I know who is dealing with DR.. 😁😁
Oh, thank you so much! I am glad you are seeing such a big improvement!
Hey, could you share your workout updates? Did it heal your DR and flatten your belly pooch?
I wish I had known about DR 6 years ago!!! My youngest is 6 and I had no idea I was doing all the wrong exercises until about a year ago... this is the best video I have found! Thank you so much!!!! In fact I love all your videos!
Virginia - It is so interesting to me that more doctors and midwives don't talk to their patients about it at postpartum check ups! I am glad that you learned about it and that you found this video helpful. If you are still having problems with DR, I would love to have you join my program: www.toneandtightenstore.com/mommytummyfix
Have a great day and thanks for watching!
You’re literally bringing women the hope back. Thank you so much! 🙏🏼
You are welcome, Julie D! That is my hope- to let women know that they can have their bodies back after pregnancy. Thanks for sharing!
You explained this really well! 😄
Thanks for the great point about this video bringing hope back for women!
I'll remember this for next time!
Is she repeated the same what she did first after a break ?
Hi Any chance you could do a set of workouts for pelvic floor strength please?
This really works! I had 4 finger gap initially and now the gap shrunk after one month of practicing these simple workouts. Thanks a ton guys! Keep rocking and keep inspiring!
Fantastic news, rashmithadodda8958! So glad you saw such great results.
What is a "4 finger gap"?
I started this yesterday and I feel really comfortable doing it.. My body feels rejuvenated unlike the usual workouts that leave your body feeling sore.. Thank for this
That is so awesome! Thank you for sharing! :)
This exercise works! I've done it just once and I can feel the burn deep within my core... A huge THANKS to you.
Glad they're working for you, Omolara! Keep up the good work and thanks for commenting!
Started Today! I am a blessed Mother of 4 children and I have a 2.5 Diastasis Recti separation. It's time that I get my core strengthened back up. Thank you for the great workout video! I was able to push through as she did it right along with me! I really enjoy the marriage teamwork!
Great job, Cera Roper! Keep it up and you will see great results!
So earnest. Love the reality of you 2! 4 kids? Amazing! Thank you for this video.
You are welcome! I hope you enjoyed this workout!
Thanks for putting out great content on DR. I am 11 months postpartum and I started seeing a PT at about 4 months pp. I started with a 1-2 finger gap and now I am almost healed. As a new mom I could have been better about staying on top of my exercises, but I am glad I am seeing progress. Anyways my PT is great, but it is nice to have other perspectives and other ideas to keep motivated on strengthening the core. I am very interested in learning more about advancing the basic DR exercises for someone who is almost healed and how to progress to doing regular workout moves like push ups, burpees, things like that. My PT started building in planks including front planks a few months ago (I guess she felt I was ready for regular planks) - I now worked up from 15 sec planks to 1 min in each position. It is nice to track improvements. I have researched so much on DR and I find your videos to be some of the strongest. So thank you! Please keep these videos coming!
Thanks so much, Lauren! Your comment made my day! It sounds like you are in good hands with your physical therapist - congrats on closing that gap from DR! That is a huge accomplishment and shows others that it can be done with the right exercises. I will work on sharing some more ab exercises that can be done as you progress and are ready for more advanced moves - that is a great suggestion. Thanks for your comment!
I never knew that I have DR n have been doing the wrong exercises since the past 4 years now. I'm 47kgs and 5"2 and my belly looks like I'm 5 months pregnant! Recently I saw your video and was shocked to know that I'm also having a Dr! Immediately after I rushed a surgeon n after examining me he said that my rectus abdominalis aprox 6 cms apart and needs to do an open RS with miniabdominoplastie to get back my flat abs! I'm going to try your workout n give you feedback! Thanks for sharing this video Jared. God bless you
Did these workouts help?
Oh my Goodness, I have broken a good sweat on this one and have been hitting the pause button several times 😅 This exercises are super effective and I’m feeling the burn. Thank you so much Jared and wifey- you doing these video together is such an inspiration and testament that Marriage works ❤ Blessings… and yes, I will continue incorporating this to my weekly routine. It’s day one and my tummy is actually flatter, thank you 😊
So glad you are enjoying them!
Love this, I’ve been doing it for 3 days, twice a day. My mum and my husband can notice my tight and belly getting much smaller, give me motivation to keep going. Love it so much
That's great! Consistency is the key here to closing your ab separation so keep it up!
Thank you so much for this video. 😭😭 it really is life changing. I didn’t even know that diastasis recti was a condition. I will be doing these exercises everyday, Thank you 🙏
mayra13lv- you are welcome! I am glad that you found them helpful! Thanks for watching and leaving a comment.
Hi how was it does it help you?
I gave birth in July 2022 and with my doctors clearance I started these exercises and was able to fit in my wedding dress for Nov 2022. I had a 6 finger DR and that shrunk to half a finger. Our wedding is in 2 weeks and I’m so happy these exercises helped flatten my stomach so I don’t need an added zipper for my dress!!!
I did these on and off as my baby had reflux etc and I had lack of sleep but I did it. These exercises work and I’m happy I did them twice a day when I got the chance. Thanks guys…
This is amazing, Anita! Thank you so much for sharing!
Hey Jared,
Thank you for uploading this life changing video. I am doing this workout religiously , it’s been 3 months now my 3 finger DR gap is almost 1 finger now.I can see inch loss in my waist as well. Keep uploading videos like this. Thanks again.
Kudos to your wife :) she is my inspiration ❤️
Wonderful news! I am so glad you have seen such great results and thanks for sharing!
Fun and easy to follow! I have been doing these exercises for 6 weeks now! I started when I was 10 months postpartum. I had a 2 finger separation and it's down to 1 finger now! The ligaments underneath are very strong (as per my physical therapist) so I'm only doing these to keep my core strong! Thanks a lot for this video! Your wife makes these look way too easy!
Palig - that is AWESOME! That is incredible progress in just 6 weeks. I am excited to see what happens in the upcoming weeks! Would you be okay if I used this comment on my blog/social media? You worded it so perfectly and I would love to share it if you feel comfortable with that. Let me know. Thanks so much!
@@toneandtighten yes, you can share my comment. By the way, does the gap ever fully close? Are there any specific exercises to help achieve that? Thanks for your professional videos!
Thanks so so much! I've actually got an entire program I'm coming out with in 3 weeks that is an all-inclusive approach to treating "mommy tummy" and healing diastasis recti. I'll have to get you more information as it becomes available, Palig! Thanks so much for your kind words!
Thank you 🙏🏽 I didn’t know anything about this condition until I found your channel . I have had 3 kids , I am working out regularly and consistently cleaning my diet up , the mommy pooch is still here . I’m going to be doing this workout along with cardio and strength training. Thank you .
You're welcome Abigail Williams! Be consistent in these exercises and you will see an improvement. You can also find some more diastasis recti safe exercises in these videos: ruclips.net/video/P6c05vDgRsE/видео.html and ruclips.net/video/obCUzGyNWGE/видео.html
Hi Abigail!! I wanted to know how has this worked out for ya! Thanks
I had abdominal surgery six months ago and have had a difficult time finding exercises under my surgical condition. This is exactly what I needed! Thank you ❤️
Oh, I am so glad! You are welcome, Tara, and I hope you find it beneficial!
I was complaining for having very bad lower back pain after three weeks of postpartum and my doctor recommended me to do Diastasis Recti exercise and I am very happy to find this video on RUclips.
New subscriber, Thank you so much for sharing it. 💕
I'm so happy to have you as a subscriber and I hope this video really helps you out, Ruhama! Good luck and thanks for commenting!
love this workout and this duo! I haven't worked out in ages and this is the perfect start to getting more active after baby (3 YEARS ago!). Thank you for just how comprehensive and encouraging you both are! excited to keep this as an everyday goal
You're so welcome! Good luck in your journey!
Woooooow I love I love I love, I did this to the end with you guys ,downloaded it, I'll do it for the next 4 weeks. Thanks a lot a lot Jared. This is the best
Haha - thanks so much, veronica! I'm stoked you found my videos! FYI you might love our "postpartum fitness playlist" for more great workouts and tips like these. Check it out! ruclips.net/p/PLT4Yite3Tx5nV9K2geZIg5oKRuL_X9Ph8
Can you give an update pls
update please?
How long we have to do this for results
I combined this routine with the 21 days DR work out challenge. I’m on day 2. Also eating cleaner and bike riding for 40 minutes to 1 hour and 30 minutes. Will keep you guys posted.
I hope you see great progress!
That's crazy that you mentioned the back pain this whole time after having two boys back to back and guess what my biggest nuisance has been is my torso area and who knew that this is the key I'm so blessed to finally have the right exercises.
I hope you find these helpful in relieving your pain, Shalana!
This is the best DR video I’ve seen so far! Question: Is it safe to do weight training with DR? Like weighted squats and lunges? I have a 1.5 finger gap that I’m working on closing but also trying to build muscle mass. Thanks!
Never new there was an exercise for this!!! Been trying to figure out how to get my stomach back for years.... I did a few minutes of your work out and I feel the difference between a regular crunch and your workout..Thank you!!! I'll definitely be adding this to my ab workout from now on...
You are so welcome! It is my goal to get the word out on this condition and how to heal it! Thanks for commenting!
I cannot tell the difference between his workout and a regular crunch. I'm I'm trying to get my my tummy flat like the rest of us
Love this a lot! Addicted to this healing method after my first time labor recovery and now using it again on my second time postpartum week 7th! It is 100% recovery DI 👍Thanks indeed helping me to get rid of DI such fast🙏
Say! Just was reading my comment from 3 years ago and let me share it either you that this time feels better not as such challenging for my body and it maybe because I did daily exercise during my second time pregnancy abdominal my body sounds more prepared for recovery this time ✌️💪
Yes! The best core exercises to heal your deep core!
None of the other videos on post partum belly toning tells me about sucking the tummy in after breathing out. My PT has also asked me to do this. This is a professional level tip and I am sure it makes a great difference in the output.
Thank you for sharing this knowledge with everyone 🙏
My pleasure! I am glad you found it helpful!
Wow this is amazing!! Thank you so much I’m feeling a difference!
Side note... what exercises does your wife do to for her glutes??!
Every day, all day , my team! Thanks again, Homie-G's. I'm so excited I have a routine. What I like about this is that the narrative makes it easy to do on my kitchen floor, even if I can't be staring at the computer every second. It's simple and to the point, as usual. I can focus on my breathing, because YOU are gonna tell me when it's time to stop. Plus, you say things that I forget about, keeping me tuned into the contractions and breathing, balancing it all. And it's so effective and brief, to cover the entire matter. I got me a cute little black DRESSS, y'all! Haha... Just the best. Love you, Brotha and sista. Girl, you got you a good man, all helpin' you out and getting involved in the after-process (not just the before, ya know what I'm sayin?) NO APPRECIATION from most of the men-folk . Alpha POINTS!!!! Team WORK PEOPLE! So great. Greatness! Thank you, Lord... you got a good one, Sis. I did , too, don't worry. Haha... ~Audra and pals.
OneCupSugar - this comment made my whole day!!! Thank you for your kind comments on the workout - and I am definitely going to show this comment to my wife!! Keep up the amazing work - you are doing awesome!
After my fifth baby my stretched stomach would not go back to normal it’s been six years and this is the first time I’ve tried these exercises and the stretch has actually gotten smaller in one session!!!!! My whole body is shaking when I do the T, I could barely lift my body and I’m on my side!!! I had no idea my muscles were this weak! thank you so much for these exercises.
You are welcome, Holy Cow! I am glad you are finding this video helpful!
I was about 8 months postpartum when I found out I have Diastasis Recti (about 2 fingers)!! I follow these exercises and after less than 2 weeks I saw a big different! My mommy belly is much smaller, really help flatten my belly! So now I continue doing the exercises, thank you so much again!! 😃😃😃
That is wonderful! Thank you for sharing your progress!
1) LOVE this workout, thank you so much for putting it together - my abs are so separated they're basically my bum cheeks, so this is a great way to start exercising again without damaging them further
2) I have crappy noodle arms and I'm struggling a bit with the side planks... Any advice other than to keep practicing them?
I am so glad you like this workout! This is a great workout to start doing the right exercises to heal your ab separation. For the side planks, try keeping your knees on the ground and then lift up from there and see if that helps.
@@toneandtighten thank you!!
That was great!! My first pospartum workout and it felt amazing so easy to follow along and encouraging
Wonderful and good for you!
It's my 2weeks following these steps, I can see a lot of changes, it's easy to follow and I love it. Thanks a lot tutor
Oh, I love to hear this Chris! You are welcome and thanks for sharing!
Hi Guys. I live in Manchester, United Kingdom. I’m a mother of 5 year old. My BMI is good and I look slimmer too. I don’t want to lose any weight but I have a lower belly pooch which really puts me down. It’s loose and hanging a bit. Have tried many videos which includes Crunches, planks etc., I did see results but the loose belly pooch isn’t going away. Fortunately, I came across your video and feel very motivated. Found this video yesterday night and started the workout today morning. I’m hoping to see results in few weeks. I just don’t see these as workout videos but a motivation to all mothers in the world. You should really be proud of your wife, she is doing a great job with the workouts. Good work 👍🏻
Thank you so much, Ramya! It definitely sounds like you could have diastasis recti and that is what is causing your belly pooch. I hope these workous help!
Thanks for your reply. Quick question - I used to follow a diet plan for weight loss. Now that, I have reached my weight goals, I’m not on diet (yet less sugar and junk food) but doing Intermittent fasting, Skips breakfast, eat a cup of white rice and more veggies, eggs for lunch, 2 rotis for dinner with any veg curries/gravies..Will I see results if I continue to do these exercises just with Intermittent fasting?
First time trying this out, definitely feels like it's working the right muscles! Will be back tomorrow morning for some more!
W S Garson - awesome!!! I am happy to hear that!
I have a few other diastasis recti videos/workouts that you might want to check out:
ruclips.net/video/ltoueUICjB8/видео.html
ruclips.net/video/obCUzGyNWGE/видео.html
ruclips.net/video/lpp21kgbWJM/видео.html
I am also coming out with a program that mom's can do at home to close that gap and tone their stomach - it launches next Tuesday (April 16th). I also have a free checklist of things that I recommend mom's do everyday to help get their tummy back - you can get it here: toneandtighten.activehosted.com/f/11
I hope that this helps! Best of luck to you!
FYI, WS Garson, we launched our all-new postpartum ab program today! You can see more about "The Mommy Tummy Fix" at this link: www.toneandtightenstore.com/mommytummyfix
Hope that helps!
Great excercise, i had 6 cm gap between abdominal muscles after two back to back pregnancies. Now i have 2 cm gap. I am doing this from 1 month now. Thanks
That is awesome progress! Keep it up!
Since I have started doing these exercises I have seen great progression and my stomach I'd going down. I wish I started earlier. Thank you for putting these out, I'm very happy for them and I feel much more comfortable in my body. I also feel much happier as a person.
Oh, this is wonderful news! I am so glad you are seeing progress and thank you for sharing!
The routine is great, thank you very much! Nevertheless, I would appreciate that the talking focused only on the right posture, breathing and maybe a bell to know when it is time to change... I think that would help me to concentrate in the body, instead of paying attention to so many (interesting) data. :D
Thank you for the feedback, Doremi!
Great team. Will start with this. My stomach still so huge
Sophia - thanks so much! I hope that this helps! I actually just realized my Mommy Tummy Fix plan that will help you fix it: www.toneandtightenstore.com/mommytummyfix
I wish you all the best!
I just started this and to be honest I couldn’t complete some due to traumatic pubic symphysis diastasis. My pelvic separated 3.5cm during delivery 3 months ago. PT only focus on my pelvic and legs, but my stomach needs toning & tightening as well. I will continue to do this daily tho. 😄
I have benifittef the most from theses exercises. I'm doing it regularly from past two years. Kindly make a video on excercises for varicose veins
I am so glad you found this workout effective!
Thanks for the video!! May i know if it's work for after 8 years postnatal? Thanks in advance
Beebeeru - yes! As long as the muscle contracts, it can still be trained. These exercises will help even if you are 20 years postnatal. :) Thanks for leaving a comment!
Really inspiring videos
How many weeks after a c-section I can start doing this exercises?
Great core workout! I have been having lower back pain. Should I do these even when I am in pain?
Most of these should be good to help strengthen your core with little stress on your back, but to alleviate your pain you might try some of these exercises: ruclips.net/video/bgY7uWPOlRA/видео.html
Hope those help Sneha, and thanks for commenting!
This is my fifth day with this workout. At the beginning I couldn't get up to the side plank. But now I can do the rotation too!
Keep u posted!
That's great progress, Mym! Keep up the hard work!
Hi any update how was it? Any changes?
Great exercise for diastasis recti. Been doing this for around 6 months , almost 6 days a week. N my tummy has reduced more than 2 inches.
One suggestion: you can add a timer sound after each workout , like a beep beep or so...:)
Great to hear and thanks for the suggestion!
Hey Jared! Thanks for the video! My wife is recovering from our 2nd kid and I was trying to get some second opinions on exercise , mind if I pick your brain a bit? So I’m in my first year of a DPT program at UNLV and we just went over the different layers of abdominal muscle. Most of the post-pregnancy videos out there seem to focus on the transverse abdominals which makes sense since it will try to pull everything back toward your lumbar spine. However for diastasis recti, wouldn’t you want to initially avoid activating this layer? To me it seems like the two halves of the TA pull the linea alba further apart. Wouldn’t it make more sense for people with this condition to focus on the rectus abdominis instead? Of all the abdominal muscles, the RA is the one with the least perpendicular line of pull to the linea alba. When contracted, I could see these two halves approximating the torn edges of a diastasis more so than the others. Thoughts?
-Brady
Great questions Brady! I love where your mind's at. Let's clear it up...
Don't think of the TA as a linear muscle that's "pulling apart"... think of it as circumferential. When activated... it takes the entire abdominal wall and shrinks the entire circumference (basically making a bigger circle a smaller circle). That's what brings the two halves together.
The RA, on the other hand, is the muscle that's injured in diastasis recti. You want to avoid contracting it to give the connective tissue (linea alba) a chance to heal. It's really interesting - the test for DR is basically have the patient perform a slight crunch and then you assess the integrity of the linea alba. I've had patients who looked nearly normal and then when they contract the RA there's actually a 4-finger separation between the halves.
Fortunately there's a lot that the right exercises can do to resolve the problem! All my best to your wife and new baby as they recover and good luck with your schooling!
Thank you for these workouts!!!
I have a question though. This is my 3rd night doing these and I’m not sure I’m breathing correctly while doing the different poses. 🤷♀️ I’m contracting my TA, as you stated, but how do you catch a breath while it’s contracted?? As I’m doing the exercises, I have to stop after 3-5 seconds to take a big deep breath. 😩 By the time I’m done with the work out, I’m not sure if I’m out of breath due to the routine or bc I’m just not breathing steadily. 🤔 Your wife makes it look effortless. 😉 Can you tell me how to keep the TA contracted while breathing?? 💪 Thank you again!!!
You should be able to breathe normally while holding the contraction, Rachelle. You might try this workout to get some of these more-basic movements down: ruclips.net/video/7_gvlHOarPQ/видео.html Good luck!
I am watching from all the way in St.Lucia.Its been 2 weeks since I started and am already seeing a big change thanks
I am so happy to hear that! Thanks for sharing and keep it up!
Whew! That was a struggle the planks were. I definitely felt the burn. Actually more than the crunches I was doing before 🥴. I'll be doing this everyday for 21 days. 💪🏽👌🏽
Good luck! I hope you see great progress with it.
Hi I've had DR for 2 years now, I have a 3 cm gap above navel and a 1cm gap below naval. Will these exercises heal both? How many times a week do you recommend? Thank you
Your wife is beautiful!
sweetie pie - thank you so much!! You are very kind!
Just got cleared to workout post having my baby & having to have an umbilical hernia surgery after that. Really easy to follow along & it was not too strenuous for me. This was the first workout I did and I feel so good! Thank you so much for this video!!
Oh, wonderful! You are welcome and I am glad you enjoyed this workout!
I've been doing this and it's working almost 11 years after having twins. I lost all of my baby weight by the time they were five months old but then I gained it all back and then some, and my belly has become a mess over the years. I never realized I had this and I think I did exercises that made it worse. This is helping me. BUT I also found out recently I have a hiatal hernia. PLEASE MAKE A VIDEO FOR HIATAL HERNIA. This would be so helpful. I really want to see if I can heal that without surgery. Your channel is great, thanks so much !
Am so thankful for this video because actually I was continuously searching for a video that helps me to do the exercise for DI that I can do along with the instructor . Thaks a tonne
You are very welcome! I hope you find this workout effective.
Just started doing this 3 days ago, I love it, thank you for this vid it's very helpful, and I'm starting to see changes
Oh, I am so happy to hear that you are seeing results already! Keep it up!
@@toneandtighten thank you for your response
Thankyou so much for these exercises
I have been doing these exercises and my DR reduced from 4 and half fingers to 2 and half
Wonderful progress! Thanks for sharing!
Thank you so much. This is so helpful. My baby is 7 months old, I have started doing this a couple days. Hoping this works well for me.
You are welcome, Rupan Kaur! Stick with it and I hope you will see the results you are looking for.
Really good - no waffle, just straight into the exercises. Thanks!
You are welcome! I am glad you enjoyed this workout!
Thank you so much for this video ! Petite and recovering from a multiple birth! My gap is closing and so excited to see the progress- doing this video 3-4 times per week has greatly improved my condition in just a few weeks!!!
You are welcome! I am so glad you are seeing progress and are enjoying this workout! Thank you for sharing!
Did u have a special diet with it?
Wow, this is amazing. I just started doing the exercise and can feel it . am 10weeks postpartum. Thanks to you and your beautiful wife.
You're so welcome! I hope you see great results and thanks for sharing!
Thank you for this. 9 weeks postpartum after 5th baby/4th csection. I appreciate the pace and the different exercises to keep it from being redundant. I'll continue this until I reach my goal weight.
You are welcome, Nicolette! I am glad you are enjoying this workout and thanks for your comment!
I love this, thank you so much. Have started doing it 4-5 times a week, fingers crossed I sort this core out! Thank you
You're so welcome! I hope you see great progress from this workout!
Thank you for your reply! Just found I am pregnant, for the third time. I had really hoped to fix my core before becoming pregnant again! Can I continue these exercises while pregnant (currently only 1 month)? Thank you so much :)
Hi doctor, i am from india and big fan of you, every day i am doing this workout and seeing great results ❤️
Thanks so much! I appreciate your support!
Just finished your 21-day diastasis recti challenge (which completely closed my gaps) and was looking for some new workouts that are safe and won't make my diastasis recti return. This is a good fit for me. Really felt it. Thanks
You are welcome! So glad you are seeing such good results!
Can you share the link to 21-day challenge?
This routine took my breath away. Definitely will try to do this routine everyday.
I have a suggestion for a video, I've got Carpal Tunnel Syndrome due to pregnancy and still dealing with it 8 weeks postpartum. Do you have any suggestion to treat it with excercises/stretching? Thanks in advance!🙂
I'm glad you like this workout, Regina! There are a series of carpal tunnel exercises you can do that really help; unfortunately I do not have a video for it yet. I'll add it to the queue! Thanks again!
How times a week should I do these exercises?
First 4 minutes of the video I was bored, and thinking this was not for me. I was wrong, I actually find it challenging 😅. I like the videos and have been doing it for 3 weeks now. Thank you
You are welcome! I hope you see great results!
Thank you for offering these videos. It's really easy to listen to you and stay motivated. I look forward to my recovery.
You are so welcome, M Aranda! I hope you enjoy this workout and find it effective!
Thanks for this! Just had a baby a month and this really helped.
You are welcome, Mrs. Purdu! I am glad you found this helpful!
My twins will be 1 year in a month and I still have the mummy pooch so I’ve decided to try this and the 21 day challenge and jogging every morning. Hoping to see some great results. Thanx for the videos
Wonderful! You are welcome and I hope you see the results you are wanting!
Will try to do my workout again exactly like this I need, I've 4 weeks old son. Thank you Doc for this nice exercise.
I hope you see great progress with this!
Started today..I am a mother of 1 year old and I am a banker😊loved your exercises
Good for you! Good luck in your journey!
Thanks a lot for this
Thank you! I’m 7 weeks post partum, this workout was challenging for me haha but I’m happy I did it!
You are welcome, Sally! I am glad you enjoyed it and I hope you see great results!
Its really work amazing!! I had diastasis 3inches below my navel and i took almost 2months im doing this.. theraphy and its helps me alot i just check it now and already healed thank you so much love muah😍😍😍
Love! I am so happy to hear that, Alizon! Hard work and dedication are sometimes all it takes!
I can't sleep and I searched for post pregnancy workout, this is so amazing and i'm still sweating 20mins after doing this workout!💪👏🎉
Great job, Mary Jane! I am glad you enjoyed it!
@@toneandtighten and it becomes a must for me everyday.
Whew I’m 6 months post partum and this was a great challenge for me, despite me doing yoga and rebounding. I look forward to seeing how I progress in the weeks to come. Excited for this gap to officially close
You got this, Jessica! I am glad you enjoyed this workout!
Hi it been 8months did u see results did ur belly sucks in and did u gap close?
Fabulous. Thank you for getting a concise video with your amazing wife!
Our pleasure! I hope it helps!
Thank you so much ! I’m going to stick with y’all ♥️. I feel the burn 🙌🏽
You're so welcome! Thanks for your support!
Thank you so much for this video, you really explain everything. I can't find video for me to start doing, but your video is exactly what I want, so I really start doing it and I'll write you my results after one month. Thanks a lot!!
You are welcome, Karina! I hope you see the results you are wanting! Thanks for commenting!
Thank you very much I have started today and shew I will do it tonight again
Good for you! I hope you see results soon!
This was an excellent circuit to sub in my routine. I am going to make it the routine. Thanks so much!!
You are welcome! This is a great workout to include in your routine!
Best video ever; I love the exercises and also I love when you explain how to exercise and why this is important. I love it. Thank you so much, Jared.
You're so welcome! I am glad you enjoyed the workout!
Thank you so much for this video it really helping me.I am doing every day. Thank you
You're so welcome! I am so glad to hear it is helping! Thank you for sharing!
This is great workout😊 I've started a week back n seeing great difference..
Great job! I am glad you are enjoying it!
That is great! Congrats! :)
Thank you for making these videos to help us mommies!
My pleasure!
Thank you so much!I love this and I enjoy because it 's so helpful!👍
You are so welcome, Sandra! I am glad you are enjoying this workout and I hope you find it effective!
Hi Jared!! Thank you for this!! Please have more core workouts like these!! So helpful for moms like me!!!
Thanks so much, Vee Gee! I will see what I can do!
It's intense but absolutely doable! I am determined to heal my two finger_wide separation as soon as possible
I'll keep you posted!
Awesome mindset, Mym Motahari! It is absolutely doable! Good luck!
Really enjoying this - gave birth 6 months ago and this is perfect .. thanks, great motivation!
Wonderful! I am glad you enjoyed it and congratulations on your baby!
Tone and Tighten thank you ☺️
I love this workout - thank you to you and your wife❣️You’re such a lovely couple❣️I know it’s a very individual thing and depends on the muscle separation but how long would you say it takes to resolve an average diastatis recti with regular exercise and healthy diet?
Thank you! For most people, results are seen in about 12 weeks.
@@toneandtighten thank you❣️
Thank you for this video. It will help for sure. I have started it from today and will update the progress after few weeks.
Best of luck! Thanks for sharing!
Tone and Tighten one question: will it be helpful to start it after 8 months of delivery? As it took a while for me to figure out the how to handle everything in motherhood 😑
Yes, absolutely!
When I can start after a normal delivery
Hi sir , I started doing this exercise today and feels good . My 2nd baby is 1 year old and still have my belly pouch . Hoping for Good result .
Hi. Thanks for guiding us. Your videos are well explained, easy to do Your own. I went to my physiotherapist didn't help me as your videos did. I was following your post baby exercises which fixed my pelvic floor issues, bladder problems, mummy tummy. I have one problem that is I need to tighten my inner thighs. Please let me know which exercises will be better.
Thank you so much for your kind comment! Here are some good exercises you can do: ruclips.net/video/m1RZBpsoKgA/видео.html
I've just started the workout. I kind of gave up after 4 babies and I found most videos too hard. I found this one really good so thank you so much.
Great, Catherine Walker! I hope you will stick with this workout! Check out my other postpartum workouts in my Postpartum Fitness playlist.
First time doing this , I love how challenging it is ty
Way to go! I hope you see great progress with it!