How to check your abs for diastasis recti.
Two short videos you can watch right now, and a clear next step. You do not need to figure this out alone.
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If you have noticed that your…
- Abs seem to get worse when you do crunches, sit ups or planks.
- Belly button is an outie now when it was always an innie.
- Lower back always bothers you or “goes out.”
- Bladder leaks when you sneeze, cough, laugh, stand up, lift things.
- Abs make a tent, dome or cone shape when you crunch or sit up.
- Body feels like a limp noodle that always needs propped up.
Your core may need more.
If you have noticed any of that, you may also have diastasis rectus abdominus, another symptom of a weak core.
Having diastasis means your core needs more. More strategies, more attention, more care.
Not sure what diastasis recti is? This two-minute video explains it.
Use your fingers in your abs to check for diastasis recti.
The following two videos will help you check. Start with the short one.
Thanks to Kelly Dean, licensed physical therapist, core rehabilitation expert, and owner of The Tummy Team, for filming “The Big Picture” video with us. It gives a more detailed check for diastasis recti and explains the potential impacts of diastasis.
Keep calm and move on.
Found something? That is useful information, not a verdict. Here are two good next steps.
Strengthen your body while protecting your core.
Fit2B has been providing Tummy Smart workouts online since 2010. We work closely with core rehabilitation specialists and physical therapists to design routines for people dealing with diastasis rectus abdominus.
For all bodies, ages and levels
Everything from the most basic breath work to interval training, cardio, weightlifting, stretching, Yoga, Pilates and walking workouts, with kids and family workouts too. It is all designed around core and pelvic floor awareness.
Real people in real homes
We bring our film crew into real homes, even our own, and we keep things family-friendly and professional.
More than a six-pack
Your abs have layers. True fitness is about so much more than a bikini belly. Our mission is changing lives one tummy at a time, so you can be stronger for your family, community and world.
When you feel overwhelmed
If you are dealing with diastasis, prolapse, incontinence or any other issue related to core weakness, you can trust us to get you exercising again with progressive strategies.
Free to start. More when you want it.
The studio has 300+ Tummy Smart workouts, plus courses that go deeper, including the Experts In Diastasis Recti course with Premium.
You are not the only one.
I’m thankful for Fit2B because it made me aware of diastasis recti, showed me it is not a terminal condition, and it has given me fitness options while I heal my pelvic floor.
I have used this site off and on throughout my 3 pregnancies and love it! I absolutely trust the information given about what is safe for my core and what is not. What Beth says about the diastasis just makes sense. I’m 30 weeks pregnant and in the process of still strengthening my core, getting ready for delivery. Always will highly recommend!
I am thankful for you because 7 years ago, after collapsing from back pain while holding my 3-month-old... I found you and learned about diastasis recti. At the time you were the only one teaching how to heal it and changed my life.
Thank you for learning and sharing.
The more people who know about diastasis recti, the better informed the world will be on how to prevent, address, manage and treat abdominal separations. If you know someone who could benefit from this information, please share this page with them.
Fit2B and Beth Learn can’t provide medical advice. This page is for general information and does not replace an in-person assessment. Please check with your healthcare provider about what is right for your body.
You are in the right place.
Check your core, talk to a specialist if you can, and when you are ready, try one gentle workout. We will be here.
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