RM Diastasis Recti Strength & Repair
This 7-Video Workout Program is educational fitness at its best to empower you with the knowledge, tools and daily workout schedule to strengthen your middle belly and recover a fully functional, strong torso. Diastasis Recti Strength and Repair works in concert with your pelvic PT exercises and treatment. It is also the series you need if you have an active fitness lifestyle, but want a targeted, inner core workout. This program features props out of the RM Essentials Kit, but can be done using props you already have at home as well.
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Weekly Schedule + Bonus Mindful Mom Tips
3.27 MB
Welcome to Revolution Motherhood's Diastasis Recti Strength and Recovery program. Use this PDF to help orient, guide and inspire you as you make your way through your healing journey. Have fun and enjoy the bonus 'movement mindfulness' section that includes Rachel's top tips on how to engage yo...
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Day 1: Understanding Diastasis Recti
Learn the anatomy of your abdominal wall as Rachel de-mystifies the condition of Diastais Recti for you. Rachel's ground breaking approach will guide you, step by step, to accurately asses the strength of your abdominal wall and personalize your strength and recovery program.
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Day 1: Assessing Your Midline Strengh
Rachel guides you step by step in opening up your back, relaxing with deep belly breaths and isolating your Transversus Abdominals in order to get the best and most accurate measurement of your DR 'gap'.
Props: Optional Soft Foam Roller -
2: Transverse Abdominal Strength + Stability
Learn the essential foundation of your core, how to use breath to isolate and engage your TVA for strength + stability in your entire trunk. This sequence is essential for strengthening Diastasis Recti and is your launch pad to external core exercises like planks and sit ups.
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3. Glute + Core Strength Integration : 10 Min.
Establish strong and lifted glutes with this fun, focused sequence that will challenge your balance and re-educate your core strength and stamina. This is an excellent workout for strengthening diastasis recti and lifting your booty.
Props: Soft pilates ball -
4. Transverus Ab. + Glute Strength
Taking TVA activation to the next level, we begin to integrate leg lifts + pelvic rotation stabilizing exercises. This workout is the linchpin for you leg + glute strength + retrains you to walk, climb stairs and run with stability and core connection.
Props: 2 Yoga Blocks -
Calibrating Your Pelvic Floor Pressure
Gathering your TVA into activated full core strength, glute and upper body integration, this workout will quickly become one of your favorites.
Props: Blue resistance band -
6. Tapering Your Waist
Re-establish your fully functional trunk through this internal-external strength calibrating workout. Using the resistance band, we begin to re-educate and strengthen your inner abs (TVA) with external strength (6-pack, chest and back).
Props: Blue Resistance Band
