Tips on exercise during and after pregnancy.
Pre/post pregnancy video exercise tips.
Before ReCORE and FITsplint™
3, 2.75, 3 Fingerwidth Separation 32", 34" Waist measurements
Started ReCORE: 12 weeks postpartumWore FITsplint? Yes, first 3 weeks onlyBirth History: 2 vaginal births
Before ReCORE, client had finished some physical therapy for diastasis and got it down to a 2.5. But she was done with therapy and had no direction on how to continue or progress. She found me online, lived nearby and so we did an in-home consult :)
This client was able to basically close her separation in 6 weeks..after finishing physical therapy! I consider .5 closed. She also got her strength back. No back issues here anymore :)
Closed, 2.5, Closed - Fingerwidth Separation
33.5", 34.5" -Waist measurements
Bio - Started ReCORE 5.5 weeks post partum. Gave birth to twins! This client just happened to find this program after she had her twins.She purchased and wore the FITsplint during the 6 weeks of ReCORE.
It's amazing all that improved that you can't see by the pictures. Besides tightening up the loose ab muscles, she lost 3-4" off the waist at 2 different areas. She took care of the big issues..her diastasis recti separation and getting her core stable and strong! She closed everything in 6 weeks. She noted that her stress incontinence issues are now gone. Heavy pelvic feeling gone also. Of course there is more core strength progression that she can do and she was given tips on how to keep going.
This client started ReCORE at 4 weeks postpartum (cleared by physician). This was her first baby. Client used the FITsplint during pregnancy as well as after while doing the ReCORE program.
This client also worked really hard, she moved through the exercises fairly fast and I had to pull out some other ones for her as well :) She noticed that her core strength and posture improved. She started with a pretty small separation but still had some inner core instability and weakness. She understood that by returning to crunches or other higher risk core exercises that the separation could get worse. The tissue is very vulnerable postpartum and can stretch farther or just not close after pregnancy if the inner core is ignored or stressed incorrectly.
She has taken care of her ab separation! She has improved her core strength considerably as well. Now…this client did put in the work and the results and core strength improvements are obvious. Almost 3-4" off the waist just from shortening the weak stretched out core muscles. Also her TVA drop text (a new test I am piloting with my in-home clients) improved from 35 degree drop to 80 degree drop while being able to keep the core engaged (not bulge and keep back in neutral)
Above Belly button: 2
At belly button: 2
Below belly button: 1
Belly circumference: 32"
Below belly circumference: 34"
TVA Drop Test: approx. 35 degrees
Above Belly button: Closed
At belly button: Closed
Below belly button: Closed
Belly circumference: 29 1/2"
Below belly circumference: 30 1/2"
TVA Drop Test: approx. 80 degrees
With all clients, they can continue another 6 weeks of progressive core exercises with me or continue on their own. My goal is to get them on their own…with a good understanding what exercises to do and how to progress.
Separation: 1, 1,5, .5 - Waist 31.5"
She made great strides in 6 weeks! She is officially under 2 separation, so..no more FITsplint and she is clear to do typical exercises such as plank variations, pull-ups etc (as long she can engage the core) She is currently continuing some of the exercises on her own to progress further. We'll keep you updated :)
2 births, both c-sections. She was 4 months post-partum and had never really done any core work before, let alone transverse ab work. Needless to say she had a lot to learn. Because she had c-sections, she had some lower abdominal numbness and a little scar tissue. It was difficult for her to get the abs to contract properly, but finally after 2 weeks of consistent work, the muscles and nerves kicked in! It was truly amazing to see the expression on her face as she noticed the abs were finally working fully!!! I wish I had gotten a before video when the abs were hardly moving. 2 weeks later we had this:
3 children, 6 months post-partum, no c-sections. Client also had never really done specific transverse ab work or learned how to work the inner core muscles together. Client usually did Yoga or walking for exercise. Client had been told she had diastasis recti and had heard about ReCORE through a friend.
This client is a professional mountain biker and recently had her first child. She was about 6 weeks post-partum when she started the ReCORE program. She had a separation of 1, 2, 1 from top to bottom and after the program it was a 0,0,1! She also lost 2 solid inches off the waist! She moved well through the core stability exercises.Her thoughts on ReCORE- "It was great. I needed some structure and someone to hold me accountable so it was perfect for me :)"
Lyzane had been doing Ironmans, marathons and ultramarathons for 9 years! She had her first child in April and started the ReCORE program at 6 weeks post-partum. She started the program with a separation of 1, 1, 1 from top to bottom and ended with a slight improvement with <1,1,<1 by the end of the 6 weeks. However...she lost 5 inches off the waist! She went from 36" to 31". The uterus can take about 2 months to shrink, so a little of that may be a factor but she progressed well through the core exercises and was doing some challenging exercises by the end of the 6 weeks. I have no doubt that strength was a big factor :)"I really enjoyed the program! Thank you so much!" - Lyzane
Dawn had a small abdominal separation of 0,2,0 and by the end of online ReCORE program (6 weeks), she was 0, .75, 0 and lost 2 inches off the waist. She did not wear the FITsplint and only did the ReCORE program (no special diet) This is proof that a separation is NOT the only reason for the belly bulge. Yes, belly fat plays a part, but many women NEVER recondition their core properly after having kids. Just by strengthening the entire core muscles back to the right length, inches can be lost.
Maureen started with a 3, 3, 2 diastasis. She wore the FITsplint and did the online ReCORE program. After 6 weeks, she was down to a 1, 1.5 and 0 at the bottom! She lost 3 inches off the waist as well! Her back pain disappeared and she finished the program by doing some strong challenging core exercises! Diastasis can be improved by doing more than just basic transverse ab exercises. Women do not have to be bored with a limited workout of exercises.
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