I had kiddo #2 nine months ago and I definitely feel like my postpartum tummy protrudes a lot more than it did after my first despite my weight being back to normal. I've been checked for diastasis recti by my OB and told that I don't have it. I'm guessing maybe the muscles have just been stretched out and haven't gone back into place but just not a total separation? Does anyone have any recommendations for a quick (ideally 10-15 minutes) ab exercise video that I can do daily to help get things back on track? Would I benefit from any of the videos designed for diastasis recti even if I don't have that diagnosis? I have the Tracy Anderson postpartum video but it is just too long for me to do with any frequency...
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I'm about 6 months post partum with my second, and I also have a bit of a "mummy tummy" even though I'm pretty close to my original weight. I do a 7-minute workout that seems like it's been helping to suck things in - I do it every other day because my abs are too sore to do it two days in a row, but I'm hoping to get there eventually. The actual workout is 7 minutes long - to jump into it, skip to 2:30:
The exercises are:
Figure eights - 60 seconds
Windshield wipers - 60 seconds
Twisting pistons - 60 seconds
30 second rest
Starfish crunch - 30 seconds
Tuck planks - 60 seconds
Upper circle crunches (left) - 60 seconds
Upper circle crunches (right) - 60 secondsIt's tough, but man, it's good - and I feel like I'm actually seeing results in my core strength. That being said, if you suspect you have diastasis recti, I'd probably play it on the safe side and avoid "pushing" workouts because that can just make it worse. I know for myself, however, that even though I don't have diastasis recti, my two pregnancies just sapped all of my muscle strength/tone and I've had to basically start from the beginning to build it back up.
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@raspberries: Thanks! That looks intense but I love that it is free and quick! I'm fairly certain my issues are just due to the loss of muscle tone as well.
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I'd recommend reading up more on diastasis and making sure you're doing an exercise program that is safe for your body. These links may be helpful....
http://everyday-battles.com/2016/01/diastasis-recti-the-more-you-know/
http://www.juliewiebept.com/diastasis/diastasis-zip-it-up/
http://www.apta.org/PTinMotion/News/2017/8/21/NPRMummyTummy/
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MommaStrong.com has great workouts - I think all are 15 mins and it's only $2/ month. The website will guide you to the best workouts for where you are physically
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I just watched this video and did the "self test." I get 1-2 finger widths so maybe I am a mild case?
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@Shantuck: My PT said that 1-2 fingers is a mild case but you will need to modify what you are doing. I highly suggest seeing a pelvic PT for a diagnosis and they can give you exercises to help close/manage the DR. I have a 1-finger gap at my belly button and am closed above and below, but when I started PT I had a 3 finger gap all the way up.
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I was going to recommend Mommystrong like @Bluebonnet: did. Super cheap, good workouts!
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