Join Georgia Nicolaidis, PT, Northwestern Medicine, Rehabilitation Services Bloomingdale, for a discussion about Pelvic Floor Therapy: what it is and when it should be considered by patients with cancer.
► This recording is from LivingWell’s medical discussion series on important topics for patients with cancer and their loved ones.
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postpartum repair exercises fullest tips /4 MAGICAL EXERCISES| POSTPARTUM | BEING WOMAN………….EBUILD CORE STRENGTH AND REPAIR DIASTASIS RECTI (DR) WITH THESE 8 DIASTASIS RECTI EXERCISES. THIS 10 MINUTE POST BABY AB WORKOUT IS DESIGNED TO HELP YOU REBUILD YOUR ABS AFTER BABY BY SPECIFICALLY TARGETING THE TRANSVERSE ABDOMINALS AND PELVIC FLOOR MUSCLES (BOTH OF WHICH ARE WEAKENED DURING PREGNANCY).
You can also view this Diastasis Recti Ab Workout on YouTube here! While you’re there, SUBSCRIBE to our to get all the newest workouts!
My 30 Minute Advanced Pregnancy Workout is my most popular workout video on YouTube (and how you might have discovered NML).
You might have even followed my Pregnancy Workout Plan (note, I also have a FREE, 30 Day Postpartum Workout Plan).
But how do you get safely get back into exercise after having a baby?
I remember being so over AND underwhelmed with the amount of information available around how to care for my body after baby.
If you’re pregnant, bookmark this page to come back to postnatal.
And if you’re post-pregnancy (whether 2 weeks, 2 months, 2 years or more) — keep on reading, this 10 minute abs after baby workout for you!
abs after baby exercises for Diastasis Recti
When can I start working out after baby? Or how soon after giving birth can I exercise?
Every body, every pregnancy, and every birth is so different. It’s hard to give a black-and-white rule about when it’s safe to return to exercise postpartum.
If you had an uncomplicated pregnancy and vaginal delivery, it’s generally safe to begin exercising a few weeks after giving birth or as soon as you feel ready. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program (MayoClinic).
I personally started using these 8 Diastasis Recti exercises around two weeks post-baby.
I started with the first four exercises for diastasis recti repair. I progressed up to all eight post-baby ab exercises around 6-8 weeks postpartum.
Diastasis recti exercises: Leg Extension for abs after baby
What is Diastasis Recti?
Diastasis Recti is the separation of the right and left ab muscles at the midline of the abdomen. If the ab separation becomes greater than 2 cm, then you have DR.
DR is also commonly referred to as the ‘mom pooch’ or ‘lower belly pooch.’
In my case, and in the case of most women who develop DR, this happens when the abdominal muscles separate during pregnancy. According to this study on Diastasis Recti up to 66% of pregnant women will experience DR by their third trimester.
This happens when the abdominal muscles separate during pregnancy. The growth of the belly stretches the linea alba (you can see what abdominal separation looks like after pregnancy in this diagram from Mayo Clinic).
If you’re wondering…
How do I know if I have Diastasis Recti?
Learn how to check for Diastasis Recti at home here. I filmed this video with my pelvic floor physical therapist (Dr. Jenn).
Diastasis Recti Workout
Sympoms of diastasis recti include:
Low back pain
Urinary or bowel problems
Poor posture
Difficulty performing load transfer tasks necessary for bending, reaching, lifting, carrying, squatting, walking, and stair climbing (all the activities that new moms quickly become experts in)
Sometimes, Diastasis Recti will heal itself, but other times it may require physical therapy (I suggest seeing a pelvic floor physical therapist).
I also highly recommend check out this interview I did with Dr. Jenn: 10 Things You Need to Know About Your Pelvic Floor After Baby!
8 Diastasis Recti Exercises Post Baby Ab Workout
10 Minute Abs After Baby
This postnatal ab workout is specifically designed to heal Diastasis Recti, strengthen your core and pelvic floor, and rebuild deep core muscles after pregnancy.
Let’s be honest, Diastasis Recti workouts aren’t very exciting.
That’s why I created a guided, follow along workout video for this post-baby ab workout. I’ll coach you through each exercises, offering form cues and modifications for everyone depending where you are in your Diastasis Recti repair journey.
THIS WORKOUT SPECIFICALLY TARGETS THE DEEP TRANSVERSE ABDOMINALS AND PELVIC FLOOR MUSCLES (BOTH OF WHICH ARE WEAKENED DURING PREGNANCY) TO REBUILD YOUR CORE!
Workout Equipment:
No equipment needed, just your bodyweight.
Workout Instructions:
Let me be your certified personal trainer for the day! Click here to follow along with the guided workout video at the top of this post.
Alternatively, work through the 8 best diastasis recti core exercises below at your own pace:
8 Ab Exercises
30 Seconds Per Exercise
Repeat x2 Sets
*Note: Start where you are and do what you can! Maybe you start by performing the first three exercises for 20-30 seconds, rest and repeat. Then slowly add on exercise 4, then 5, and progress your way up to completing all eight exercises. You can always work up to performing these exercises for…
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Tip to Maintain a strong core during pregnancy
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Exercise and tone your vagina muscles using a kegel training set. Kegel balls for women’s help us to prepare good orgasm for a more satisfying sexual pleasure. Women needs to have good vaginal toning to have a healthier and better-controlled orgasm. And also for those women who just gave birth, it helps tighten their vaginal and repair any vaginal lacerations caused by giving birth.
This weighted silicone kegel ball is super-smooth for easy insertion. I can assure you, you will feel comfortable using this ben wa ball for pelvic floor exercises. You can move freely while the kegel toy is inside your pussy. Exercise and tone your vagina in a natural way! This kegel ball has an ergonomic shape with a retrieval loop. So you’re safe, lady!
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Tighten your internal vaginal muscles and discover how tight you can get. Don’t forget to use a lubricant and gently insert the ben wa ball with the string side down, and perform your kegel exercise. Because sexual health has never been so fun before, now with kegel ball, you can have so much pleasure with it.
Lastly, kegel weight balls is 100% waterproof. Now you can enjoy your kegel exercise in your bathtub. Ladies, I can assure you this ben wa ball right here can indeed heighten your excitement for a tingling orgasm, caressing all your internal sweet spots in every movement.
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Treat SI joint pain and piriformis syndrome with these 5 simple exercises. Prevent the hip and leg pain that results from sitting all day.
Coach E and Dr. B will demonstrate how you can wake up the muscles that stop working when sitting for hours at a time. They also show you the ReBUT technique which you can (and should) use at your desk, on the couch, or even at the dinner table.
With that, they’ll specifically cover:
The anatomy of your bum and the medical research behind other types of treatments like injections, massage, stretching, and PRP. Spoiler: if you can realign your hip pocket, many times the problem goes away on its own.
They’ll also cover tests to see if you are starting down the road to misaligned hips and the anatomy of how to sit for hours on end without hurting yourself down the road.
If you don’t have pain from sitting right now, these exercises can help prevent your legs from shifting out of an ideal hip pocket and prevent muscles like your hip flexors and psoas from permanently shortening.
IN THIS VIDEO:
00:00 – Intro
01:25 – Anatomy of the pelvis and the sacroiliac joint
03:25 – Tests for SI joint function
08:30 – The ReBUT Technique (use this when sitting)
THE EXERCISES
09:21 – ASMR: Posterior Hip
11:41 – Hip Bridge
12:40 – Slumpy Psoas Activator
15:20 – Hinged Knee Fl-Ex
19:02 – Split Squat
22:02 – FREE ACCESS: The Hip Pocket Routine
Download the Hip Pocket Routine (it’s free!) –
These exercises are part of the Foundation for Movement Longevity program that includes advanced tweaks and other exercises to ensure you have a good hip pocket, which will give you the mobility and stability you need to keep doing whatever it is you love to do.
The Foundation for Movement Longevity program focuses on building stability and waking up the 5 major areas of the body which Dr. B and Coach E most often see people struggling with as they discover wear and tear injuries. Most often, the joint that hurts is a symptom of dysfunction or wear & tear somewhere else. The 5 areas covered strategically apply the 80/20 rule for relieving and preventing pain.
Learn more about FML:
RESOURCES
SI Joint Pain Study: – Sasaki, T., Kurosawa, D., Murakami, E., & Watanabe, T. (2021). Physical therapeutic options for residual sacrotuberous ligament pain after treatment of sacroiliac joint dysfunction. Journal of physical therapy science, 33(9), 646–652.
Precision Movement Academy: – includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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STABILITY BALL ~ EXERCISE BALL ~ FITNESS BALL for CORE STRENGTH. IMPROVE … LOWER BACK & HIP STRENGTH AND FLEXIBILITY. ~ Sophie’ s Hair By @hairbyhilary_
REDUCE BACK PAIN.
FITNESS BALL FOR THE PSOAS & ILIACUS FLEXIBILITY : STABILITY BALL FOR STRETCHING & STRENGTHENING YOUR BACK & HIP FLEXORS
~ Alo Yoga
~ BALL WORKOUT including Stretching – Balance – Strength for Pelvic Floor Muscles.
~ STABILITY BALL TRAINING WITH STRETCHING ~
~ Fitness, Flexibility, Strength and Balance Training ~
~ HEALTHY BODY BY SOPHIE ~
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Treatment Common treatment options for premature ejaculation include behavioral techniques, topical anesthetics, medications …
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Now that you have figured out where and what your transverse is, I want you to really feel it working!
I always find when I work my transverse my back always feels so much better afterwards.
For more classes to strengthen up this area go to my website www.salterpilates.com and download individual classes or join the membership platform.
Thanks for watching, let me know how you get along.
P.s Leggings from Salty’s active wear 🤸🏻
Disclaimer
As with all forms of physical exercise, it is recommended to consult your doctor before starting a new exercise program.
Pain is the warning system of the body and should not be ignored.
By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Salter Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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This video discusses how I lost the baby weight within 3 months 3 times after having a baby. I will discuss my experience running during pregnancy and the importance of staying active during pregnancy. I will explain how I got back in my pre pregnancy fitness routine and what is a normal timeframe to lose the baby weight. I will discuss how having a baby changes your body and what you should be doing during the first 6 weeks postpartum. I will explain what you should do after the first 6 to 8 weeks postpartum. Five tips to help you lose the baby weight faster also will be discussed.
Timestamps:
00:00 Introduction
00:14 How I lost the baby weight within 3 months
00:58 My experience running during pregnancy
02:00 Staying active during pregnancy
02:30 How I got back in my pre pregnancy fitness routine
03:03 What is a normal timeframe to lose the baby weight
03:30 How having a baby changes your body
06:17 What you should do the first 6 weeks postpartum
08:02 What you should do after the first 6 to 8 weeks postpartum
08:37 5 tips to help lose the baby weight faster
08:47 Tip #1
09:27 Tip #2
09:52 Tip #3
10:48 Tip #4
12:43 Tip #5
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//ABOUT: My name is Shanna, a licensed physical education teacher, and NASM certified personal trainer, a veteran marathon runner, and a mom of 3! I am here to help moms get in the best shape of their life by becoming a runner and losing the weight for good! I’ll provide tips on how to reach fitness goals, getting to your ideal healthy weight without extreme dieting, tips for sticking with a consistent exercise plan, and achieving a positive mindset.
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you with free content each week!
DISCLAIMER: The fitness information is provided for general informational and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. We do not provide any kind of fitness advice. THE USE OR RELIANCE OF ANY INFORMATION CONTAINED ON THIS CHANNEL IS SOLELY AT YOUR OWN RISK.
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