Physical education (P.E.) classes have been part of the education system of most schools in the United States for many decades. I have distinct memories of doing windmills, laying on my belly on rolling carts, beating the boys at chin-ups and arm-hangs, schoolmates holding my feet down while I did as many sit-ups as I […]
Tag Archives: diastasis recti
Here on Fit2B we provide specialized workouts for women whose cores need extra attention. Often – not always – there is trauma somewhere in their past. However, as I begin this blog about how trauma can affect our tummy muscles – keep in mind that the pelvic floor forms the bottom of our core canister […]
Alright, alright… I’ll admit this now that I’m no longer in danger of being bullied for it: I’m a nerd. I have a degree in exercise and sport science, more fitness certifications than I have time to list at the moment (see them all here) and I could talk about brains and bodies all day. […]
We launched a podcast called Fit2B Radio several years ago. Since then, we’ve produced so many women’s health & fitness episodes with experts on the topics of diastasis recti, maternal mental health, perimenopause, labor and birth recovery, female sports and athletics, and more! Making it easy to find all those topics for those who want […]
If you have diastasis rectus abdominus (DRA) you will hopefully feel reassured to know that more and more is being learned all the time. The science isn’t settled, and those of us who work deeply in the trenches (pun intended) of this topic never get tired of studying and discussing it. Here are some new […]
When I got my first job vacuuming the neighbors house as a kid, my dad sat me down several times to discuss budgeting. One concept he taught me was about using envelopes to segment my earnings into saving, giving, and spending. I would put a dollar in giving, a dollar in saving, and the rest […]
I had never planned to learn how to workout with battle ropes at home until the day a friend offered some up for sale for $40 and I just knew I had to have them. It was right in the middle of April 2020 – so early lockdowns – and my daughter was with me […]
15 Minutes or Less, Core, Diastasis Recti, Easy Routines, Fit2B Magazine, Foundational Five - F5, Non-Yoga, Pelvic Floor, Postnatal, Pregnancy, TummySafe, Workout Routines
Kelly’s Simple Stretches
A tight muscle has trouble being a strong muscle. As we lay the foundation of strength in your core, we also need to open up those tight spots and loosen up any restrictions. We asked Kelly, founder of The Tummy Team, for her 5 favorite basic stretches that would benefit anyone making a fresh start, […]
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15 Minutes or Less, Chair Routines, Core, Diastasis Recti, Easy Routines, Foundational Five - F5, No Props Required, Non-Yoga, Pelvic Floor, Postnatal, Pregnancy, TummySafe, Workout Routines
Transverse Training Ab Exercise Routine
Adding small, easy motions to the most basic core work in a seated position should be simple, right? What if it’s not easy because your abs need a minute? Don’t we all when we first wake up? Your core is waking up again, and this ab exercise routine for your transverse abdominus will help your […]
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20 Minutes or Less, Chair Routines, Core, Diastasis Recti, Easy Routines, Fit2B Magazine, Foundational Five - F5, Non-Yoga, Pelvic Floor, Postnatal, Pregnancy, Self-Care, TummySafe, Workout Routines
Cue Connections
Find a comfortable place to sit, stand or lay down on your back while you learn how to connect to your core with different cues. You’ll be trying many different cues that you’ll hear in your future Fit2B workouts. While Beth teaches from a seated position, you are encouraged to test the core cues she […]
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When dealing with a Diastasis Recti, making progress can be challenging. How do we know when to move forward in our workouts or perhaps step back and return to the basics? If someone is stuck in fear of making a progression forward, what signs can they watch for in their bodies to know how to proceed? What about people who are way ahead, doing challenging things that may not be wise for their abdominals?
For many fitness-loving moms, getting back to working out regularly is a top post-pregnancy goal. Of course, we quickly realize just how much of our time and energy our sweet new baby demands, which generally means adjusting our movement goals accordingly. Done properly, the fitness benefits of babywearing are undeniable: Carrying loads improves your bone […]
What are Your Pelvic Floor and Deep Core Muscles? Your deep core muscles consist of four muscle groups including your pelvic floor, transversus abdominis, multifidus, and diaphragm. Pelvic floor muscles provide support for reproductive organs and allow voluntary control over our bowel and bladder. The transversus abdominal muscle, or transversus abdominis, is a deep, horizontal […]
What is “tummysafe fitness” for diastasis recti? It means that every exercise reinforces and increases your core strength without involving any crunches or crunch-like motions, unmodified planks, jack-knifing motions, or sit-ups while you’re first returning to fitness. It was originally coined by my colleague and good friend, Kelly Dean of The Tummy Team, whose core […]
Many doctors, physical therapists, personal trainers, and group fitness instructors MISSING and MIS-DIAGNOSING this common abdominal issue.
A belly is a sensitive thing. Talking about it, touching it, assessing it for diastasis recti … all of that nudges at a woman’s emotional, spiritual, and physical core. For every gal who wants to flaunt her flat abs n a bikini there are many more who would rather cover up, and not just for reasons […]
20 Minutes or Less, Chair Routines, Easy Routines, Non-Yoga, Postnatal, Upper Body, Workout Routines
Baby Feeding Routine: Upper Body Exercises – E/TS
Infants can spend up to 11-12 hours per day feeding by bottle or breast. This calm, beautiful exercise video we filmed with pelvic floor physiotherapist, Gillian Sukachevin, discusses alignment beneficial to a healing core and takes you through many arm exercises. Once you have watched the video, you can begin it again at 2:50 where […]
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Continuing our flashback of “The Unclosed Core” series, we thought you would appreciate this updated blog with current information that will encourage you to persevere. In Part One of this 4-part series, I introduced our general topic of “hope for when that diastasis recti will not close.” In Part Three, I will discuss “How Your […]
“Can I do planks if I have diastasis recti?” It’s one of the most common questions we receive here on Fit2B where we provide tummysafe workouts that cater to those dealing with separated abs. With planks being a popular default core exercise, and plank challenges constantly circling social media, people want to know: can I […]
As promised, here is the second installment in our flashback of the popular Unclosed Core series. We hope you will take a few minutes to tell us what you are struggling with and how this is encouraging you in your commitment to persevere. It is an amazing time to be a core fitness specialist ministering […]
Recently, the diastasis recti awareness movement received some interesting press when this NPR article about 1 exercise that can be done for 10 minutes a day to get rid of your mummy tummy went viral. It’s catchy, isn’t it? The thought that you can do one thing for just a few minutes, and you’ll have […]
I recently had the privilege of interviewing Carrie Koziol from Pilates By Carrie. She’s unique because she is also a licensed Women’sHealthPhysical Therapist who is highly trained and knowledgeable about diastasis recti and pelvic floor dysfunction. Carrie compares cores to houses with your transverse abdominis being the front door, the roof being your diaphragm, and […]
20 Minutes or Less, Cardio, Easy Routines, No Props Required, Non-Yoga, Stretching & Flexibility, TummySafe, Workout Routines
Grief Recovery Routine – E/TS
When a grieving member of Fit2B whose belly had been through a great many hard things mentioned that she wished we had a series of gentle moves and words to help her with grief recovery, process her past, and do some deliberate releasing of the tension stored in her core, her request was instantly echoed by […]
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As your belly muscles regain proper tension and strength, and your diastasis recti begins to narrow, the skin on your tummy may pucker and dimple as the pressure from within your core is more controlled. This isn’t about sucking it in and constantly flexing your abs, rather, as your transverse abdominus “corset” muscle that wraps […]
20 Minutes or Less, Core, Easy Routines, Foundational Five - F5, No Props Required, Non-Yoga, TummySafe, Upper Body, Workout Routines
E/TS – The Xiphoid Process Routine
Here’s to all my fellow rib thrusters out there who struggle with proper rib alignment. This routine is for you, friends! No more struggling to understand the role of your xiphoid process. Your xiphoid process is the pointy lower end of your sternum and doesn’t attach to any ribs. It’s a central marker for the whole […]
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Bands, Blog, Top Performing Blogs
Symphysis Pubis Dysfunction Routine with Diastasis-Aware Exercises!
If you’re struggling with pain in and around your pubic bone due to symphysis pubis dysfunction, my heart goes out to you. It’s tricky when you can’t separate your legs or step over things without grief and grating in your groin, isn’t it? And if you have diastasis recti, too, some of the common exercises […]
It was a huge honor to be the special guest for The Birthful Podcast: Diastsis & Tummy Fitness with Adriana Lozada earlier this week. She said she chose me out of all the other experts she researched as possible guests because my program is the most comprehensive, evidence-based, straightforward, mama-friendly one she could find. The show […]
Ah, running… The activity that everyone thinks they should be doing to get super fit, but should you run with diastasis recti? Is running detrimental for a dysfunctional core? Some people truly love running; it’s a release for them just like race-walking is a vent for me. I understand that if you’re an avid runner, it’s […]
10 Minutes or Less, Easy Routines, Foam Rolling, Non-Yoga, Postnatal, Pregnancy, Relaxing, Self-Care, Stretching & Flexibility, TummySafe, Workout Routines
E/TS/R – FoamUNrolling
If you can see various props with new eyes, then you’ll gain a fresh perspective on playful movement. Playing with your foam roller {or similar objects} provides further avenues to safely get more action into each of your days. In this short video containing some unique foam roller exercises, you will learn how to use […]
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Please welcome style coach, Lisa Landis, who has THE SOLUTION to uncomfortable, sticky belly wraps that are worn ’round the clock during abdominal rehab for recovering from diastasis recti. Lisa has two boys and lives in Colorado Sprints, CO. One of the best things we can do to extend the life of our abdominal splint is […]
20 Minutes or Less, Chair Routines, Core, Diastasis Recti, Easy Routines, Foundational Five - F5, Lower Body, Non-Yoga, Postnatal, Pregnancy, Relaxing, Self-Care, Stretching & Flexibility, TummySafe, Upper Body, Workout Routines
E/TS – Kelly’s Total Body Stretching
Now an official part of our F5 series, this fantastic stretching routine introduces Guest Instructor Kelly Dean, licensed physical therapist and owner of The Tummy Team, as she joins Fit2B Studio to share how it’s not always about flexing and “working” a muscle back into shape; it’s also about lengthening the tight muscles that are […]
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20 Minutes or Less, Core, Diastasis Recti, Medium Routines, Non-Yoga, Postnatal, TummySafe, Weights & Resistance, Workout Routines
M/TS – Kelly’s Floor Core Routine
What if you could have a core workout designed by a physical therapist? Especially one who is world-famous for her work in providing continuing education training for instructors, midwives, doulas, nurses, and many more who work with the true core? Well, here you go! Join guest instructor, Kelly Dean of the Tummy Team, for […]
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Even the smallest bellies can establish a healthy core connection! Let your child join our children for some bitty belly moves that teach how to activate the transverse abdominus. Plus, learn how lots of other fun moves and tricks utilize our core on a daily basis. Leave lots of room in your exercise area for […]
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Equipment needed: Bench or straight back chair. Maybe a pillow for your lower back. Here is one of our most basic routines designed for those who need to dial it back to the most simple aspects of “finding” their core via the basic breath. The title comes from a term that means “root lock” in […]
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Core, Diastasis Recti, Easy Routines, Foundational Five - F5, Non-Yoga, Pregnancy, TummySafe, Workout Routines
E/TS – Align It Flat
There are TWO versions of this routine on this page because every BODY is different. The more I research the core and diastasis, the more I’m learning a simple truth: our body’s position throughout the day matters a lot! You can workout with perfect form… but what about the rest of your day. How are you […]
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30 Minutes or Less, Core, Diastasis Recti, Medium Routines, Postnatal, Relaxing, Self-Care, Stretching & Flexibility, TummySafe, Workout Routines, Yoga
M/TS – Gentle Blend
This therapeutic routine is gentle but also a thorough workout of the entire body. It starts in a standing position and then transitions you to the floor with safe queues. The routine starts and finishes with some deep spiritual connection imagery that will leave you centered and peaceful. By clicking play and watching any video on […]
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Before any major abdominal training is done, it’s important to lay a foundation. This simple 4-minute routine will wake up your ab muscles in a safe and gentle way. As if setting a gently morning alarm, you’ll be tapping them on the shoulder and saying, “time to wake up and do your job for me!” […]
10 Minutes or Less, Core, Diastasis Recti, Easy Routines, Foundational Five - F5, No Props Required, Non-Yoga, Postnatal, Pregnancy, TummySafe, Workout Routines
E/TS – Totally Transverse II
“Welcome to my home and this workout!” -Bethany This routine was filmed in my old home in Portland, Oregon! It’s not as swanky as some of other places we’ve filmed, but these are my pictures and my 1940’s fireplace, and the green chair is where I spent many an hour nursing my sweet boy. We’ve […]
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Core, Diastasis Recti, Easy Routines, Non-Yoga, Postnatal, Pregnancy, TummySafe, Workout Routines
Totally Transverse – E/TS
This quick crunch-free, plank-free mini-workout you’re about to do will connect your breath and alignment to your core throughout several simple motions. The second video summarizes the first video in a short recap. You’ll find two videos below – the long and short version – but Fit2B has more (and less) when you’re decide to shift […]
Normally I’m not a big fan of “attacking” our abdominals, because in the mainstream fitness industry, that can often mean “shredding” and “ripping” our core apart, literally. This routine, however, will focus on all four layers of your abdominals with a safe intensity. Learn how to recruit every muscle fiber in your core while keeping […]
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Anyone is "Fit to Be" beginning this workout path! After you complete the foundational five (F5) exercises videos which teach the basics, then it's time for this clearly outlined path where you'll begin to gradually increase time, workload and coordination in a gentle yet empowering way. Visualize the buttons below like stepping stones on a well-traveled pathway. Review the [...]