Worst Exercises For Diastasis Recti - Postpartum - 2024
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WORST EXERCISES for Diastasis Recti

This is a MUST WATCH if you have Diastasis Recti. Avoid these Diastasis Recti exercise mistakes so that you can close your ab gap successfully.

GlowBodyPT 12 Week Post Pregnancy Plan (heal your Diastasis Recti on this plan as you lose fat and add tone, no matter how long postpartum you are):

10 Minute Plan (for after you graduate the Post Pregnancy Plan. This plan is not for Diastasis Recti.):

6 Week Lean Fast Strong Capable Plan (highest level of fitness!):


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  1. Thank you for this info, as a male with DRA after appendix operation (expanded belly) I have spent 10 years with coning, and now I am learning (and unlearning) ways to heal and strengthing. Thank you again!

  2. I just finished your "Hardcore Mommy Workouts" for prenatal first trimester and it has many of these exercises that are bad for diastasis recti (bosu ball knee tucks, v-ups, planks etc). Do these exercises cause DR? Or are they only bad if you have DR already?

    I want to make sure I'm doing exercises that prevent DR as I move through my pregnancy. Can you clarify?

  3. Thank you so much for your detailed explanations on these exercises. I am 10 years postpartum and still have so much coning on most of the exercises you demonstrated! I’ve been making my job harder for years and had no idea, nor did anyone mention at any yoga or fitness class I’ve attended. Could you please do a video on what modifications or exercises to focus on for someone like me with a 10 year old DR gap that cones quite a bit still. (I don’t do rowing or cycling, just walking, body weight and a bit of kettlebells)

  4. This was super helpful but I was wondering how long this goes on for? I know we want to close our gap but does it ever fully close or can’t it take a very long time?

  5. I have a 12 year old and 7 year old, and my gap has appeared to grow wider in the last couple years. After watching this, I wonder if that is because I have been planking for All the years after each pregnancy. Is it too late to repair now? I'm desperate to get this fixed once and for all! I'm overall pretty fit: always ran, some weights, planked, (uugghh), and 41 years old. Too late to repair?

  6. Thanks for this video. I was just thinking about cycling pay pregnancy and wondering if the normal cycling position would make diastasis recti worse. And you answered for me right on your video. What about lap swimming? Will it make diastasis recti worse, or is ok to do once your cleared by your doctor to exercise again?

  7. I finished your 12 Week Post Pregnancy Plan and finally closed my Gap. Thank you so much for this program. I had an 4 finger DR after Birth, 2 fingers since 6 week checkup postpartum.
    Now i'm wondering which Ab Exercise to do to activate the straight abdominals? Are there any exercises to do first and to not open the Gap again?

  8. On my pregnancy I was watching your videos for exercising and stretching. Now postpartum after twins it's so helpful to see your videos to get my body back I loved this video , its so important those informations thank you so much God bless you.

  9. I just signed up for your Glow Body PT yesterday and started yesterday. I woke up (good) sore in my midsection. I did 4 sessions with a postpartum PT and did not feel like this with the exercises they recommended. You're instructions are so clear. I can actually tell and feel what I should be working on while preforming the excercises. Money is tight for me right now but I am so glad I spent the money. Cannot wait to complete the next 12 weeks. Looking forward to feeling strong again.

  10. Can’t wait to check out some of your other videos!!! I really think that you deserve more views. Did you ever check SMZeus . c o m??? It will really help you with growing your channel!

  11. Finally someone is talking about DR and what to watch out for. I would love you to show modifications for plank or push up or what about straight leg dead lifts. Would love a video with more practical tips. Thanks for everything!

  12. Hey Ashley! Can you do a video on how to prevent DR during pregnancy? Which exercises to avoid while pregnant? It took me so long to close my gap after my first 2 pregnancies. Now with my 3rd pregnancy I want to be really careful.

  13. Thanks so much! Currently pregnant with my second and realising the DR from the previous pregnancy 2ys ago hasn't healed at all! I'm only 8w pregnant and already look like 4-5months. So after this video it's off to your DR workout! So glad I found your channel!

  14. These are great! I have a ?…So I did close my gap between each baby (Thanks to you!! ❤️) but if you have multiple pregnancys back to back should I also advoid doing these moves during pregnancy? Specifically the plank position because i thought in one or maybe two of the pregnancy workouts on the pregnancy plan we do burpees and are in the plank position is this something I should not do to prevent DR since I got pregnant at 4 month pp? (Hopefully this helps others too I've seen alot of moms especially in the 12ppp have babies back to back to back) 😊

  15. Love your DR series! I absorb all the information I can and inform as many mom friends about it. I really wish it was talked about more in the healthcare world. So many women don’t even know they have this. I didn’t know until I found you!

  16. I have that bad.. no doctor it anyone ever told me about it.. I wish I could fix it.. I need a personal trainer.. thanks for this video.. I am slowly teaching myself..

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Written by Claire

Claire is our Community Manager here at New Moms Forum. A mom of two (almost grown-up babies), Claire has been building and operating community-based websites for almost 20 years. In her downtime, Claire enjoys spending time with her family and drinking copious amounts of red wine!

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