5 Exercises to Heal Diastasis Recti

Fitness, Fitness - Diastasis Recti November 1, 2013

What exercises will really work to fix a Diastasis? As promised I am giving you 5 of my very favorite exercises for healing, reconnecting and restoring your core. As I explained in my last post, Diastasis Recti is a symptom of excessive pressure inside the abdomen and pelvis.

If you can reverse and minimize this pressure, the outward symptoms (diastasis, hernia, or even mild pelvic organ prolapse) can be significantly reduced.

5 Exercises to Heal Diastasis

The pressure, as well as the diastasis it causes, can be corrected with alignment shifts, exercises and stretches designed to reconnect nerve pathways and optimum deep core muscular function. Don’t worry – your body wants to function right, and core strength can always be improved – it just needs a nudge to remind it what to do!

It so important when you do these exercises that you focus and move mindfully. What I mean by that is to think and feel your body as you move – don’t just go through the motions. Move with your breath – always remembering to Exhale on the Exertion.

So you exhale as you move, gently engaging your entire core. No sucking in your stomach, no butt tucking – just a subtle drawing inwards of your lower abdomen as you exhale.

Try this: Exhale through your nose, emptying your lungs of air, with your tongue pressed against the back of your teeth to feel the connection deep in your core and pelvic floor.

Go through these 5 exercises (or just pick 3 if that’s all you have time for!) every day. It will take 10-15 minutes.

5 Exercises to Fix Diastasis Recti from Wendy Powell of MuTu System

5 Exercises to Fix Diastasis Recti from Wendy Powell of MuTu System

5 Exercises to Fix Diastasis Recti from Wendy Powell of MuTu System

5 Exercises to Fix Diastasis Recti from Wendy Powell of MuTu System

5 Exercises to Fix Diastasis Recti from Wendy Powell of MuTu System

5 Exercises to Fix Diastasis Recti from Wendy Powell of MuTu System
And here’s my bonus 6th exercise which is probably the most important one of all… WALK. In good alignment, in barefoot shoes or shoes with minimal soles for 30 minutes every day. Seriously, the biomechanical activity of walking is one of the best things you can do for your entire body!  (Learn more about it here)

 

Get 15% off any MuTu program with the code “INSPIRED15″ 

Do you have a question for Wendy?  Post a comment below!

 

 

5 Exercises to Heal Diastasis and get rid of that "Mummy Tummy" #abs #moms #fitness

 

Save

Save

Save

Save

Save

Save

Save

Save

You Might Also Like

  • SortaCrunchy November 6, 2013 at 3:17 pm

    Hi Wendy! I do have a question on diastasis. My pregnancy with twins was my third pregnancy and it pretty much wrecked my core. It’s clear I have diastasis. I am wondering what kind of time frame I should expect for healing if I do these exercises daily. Also, is it safe to begin other work (yoga specifically) in the meantime? Thanks so much!

    • Wendy Powell November 14, 2013 at 8:45 am

      Hi there, these are a few of the more beneficial moves to do with a diastasis, but you will need to go deeper for full restoration +healing, specifically with alignment + reversing intra abdominal pressure. Probably the most important stage of all is establishing a mindful connection with your deep core muscles at the beginning of the process, so that you’re not merely ‘going through the motions’. With the full MuTu System program, all of these issues, including nutrition for healing are addressed thoroughly as a week by week program. The average time for feeling results is within 4-6 weeks, but reversing intra abdominal pressure + correcting alignment to keep it that way is an ongoing process. Most yoga is fine, but you need to be particularly careful with back bends of any description + should avoid the Boat Pose or any straight leg lifts from lying supine (on your back).

      • Dahia November 23, 2015 at 3:30 pm

        Hi! My son have 4 years old… the diastasis can be there? I can’t say if I have or not and I want to excercise =)

    • LaRee Giandonato March 9, 2017 at 1:39 pm

      I started with some of the exercises yesterday and continued today. I’ve been sucking air in and blowing ever bit out. I can feel tightening around upper stomach. Now, I looked at my stomach and it is almost double the size. It looks like I am 9 months pregnant. I don’t know what to do now

  • Worried November 30, 2013 at 10:17 am

    I had an umbilical hernia repair in 2010. I am still having complications with the mesh pinching when I move, and am considering having it fixed/repaired again/removed. I am wondering if these exercises (many of which I’m excited are part of my yoga routine) would be able to help me now or if it would be best to consider removing the mesh, my only concern with that is I had a partial bowel obstruction with the hernia.

    • Wendy Powell December 17, 2013 at 2:06 am

      Hi there, I’m so sorry I thought I’d replied to this ages ago but it disappeared. Please go back to your Doctor regarding your mesh, + the bowel obstruction. I’m sorry but I’m simply not qualified to help on that part. But the exercises (provided there is no pain of discomfort) will help, yes. I would actually suggest the MuTu Focus Program as this is the more gentle Program involving no impact or intensity at all, only reconnection + alignment to help with healing

  • Joyce Dyck November 30, 2013 at 5:48 pm

    Hi Wendy, I have just found out that I have diastasis and my sister in law recommended your site here. Now I’m suffering from a herniated disc thats pinching 2 nerves, one which is my sciatic nerve. I’d love to do some of these exercises you mention above, but with my bad back I’m not too sure which ones won’t aggravate my back. Do you have any good pointers?

    • Wendy Powell December 17, 2013 at 2:11 am

      The only pointer I can give without being with you us to tell you not to work through pain. As recommended below to ‘Worried’ the MuTu Focus program is gentle + restorative + probably the best way to mindfully work towards healing. BUT before doing that please consult with a medical professional regarding your sciatic nerve + back pain, + show your caregiver the program. I regularly work with + am always happy to correspond with physiotherapists or doctors about MuTu programs. Please use the ‘contact’ page on the MuTu website if you or they would like to speak with us.

  • Jenna December 16, 2013 at 9:28 pm

    Hello! I am 12 weeks pregnant with my third and am wondering if these exercises are safe to do during pregnancy? Thank you!

    • Wendy Powell December 17, 2013 at 2:12 am

      Congratulations Jenna! Yes, they are. All MuTu programs are safe for a healthy low risk pregnancy. Any specific questions or adaptations needed, just ask, + feel free to show the exercises to your Ob /Midwife or Doctor!

  • Jessica January 15, 2014 at 7:30 am

    I just found these exercises and have started doing them each day. I have two children, 20 months apart with the youngest 4.5 months. At 4 months pp, I still had a 2.5-3 finger gap. I have started to notice a difference after doing these steps, so thank you! My question is this: I notice that in the morning when I first wake up, my abs are nearly touching, but by mid afternoon they are back to 1.5-2 finger widths apart. Is this a normal part of the healing process?

    • Wendy Powell January 15, 2014 at 9:45 am

      Hi Jessica, when there is compromised stability / support at the front, then many women find their tummy seems to pooch out more towards the end of the day as it is filled with food or gas or a bit of both.. as your connective tissue gets firmer + stronger, there will be more support.

  • Melissa February 9, 2014 at 8:42 pm

    I just discovered I have Diastasis and have been looking at your program. My youngest son is 4 years old. I am 5’4″ and 114 pounds. I thought I just had the typical “mom tummy” consisting of fat, but after doing several Jillian Michaels DVDs, it didn’t seem to be making a difference. I have learned to enjoy working out, and now do so 5 to 6 days a week. Is this something I could continue to do even while doing your program if I were to purchase it?

    • wendy powell July 5, 2015 at 10:44 pm

      I’m very often asked whether you should do other exercise routines alongside the MuTu restorative program… the answer is… it depends! The MuTu System 12 Week Program includes high intensity, low impact workouts which you will build to 4 or more times per week, so all the toning, strengthening and heart-rate-raising work you need is in there. But if you wish to continue with other intensive workouts alongside MuTu, you need to monitor how your own body is reacting. You’ll learn more about self assessment in the program, but essentially, if you are completely stable and supported when you workout, then you’re probably fine to do that workout. But if you have a diastasis recti or a weak pelvic floor, if your stomach bulges or protrudes in any way, if you leak, if you get any back ache during or after, if you feel unsupported or unstable in any way… Then you’re not ready for that workout.

      If you have hernia or prolapse, if you have any discomfort or pain and definitely if you leak – then any other intensive exercise, especially running or high impact exercise, is NOT recommended.

      If your diastasis is narrowing and especially, if the midline is firming as you progress through the program, then by all means, try it. If any of these issues start or reoccur, back up. Only you know how your body feels so be mindful of how it functions and feels, and go from there. MuTu System is not about being restrictive. The programs teach you to use your core in all workouts to stay strong. But you should only do anything high impact if your core can withstand it – no leaking, pooching, or discomfort during or after.

      Some intensive exercise can make things worse if your core isn’t able to cope with that type of exercise yet. Ultimately, you will learn with MuTu to read your own body’s signals. We don’t have a list of do’s and don’ts… your body is telling you, you simply have to listen!

  • Evelina March 13, 2014 at 11:45 am

    My son is 2 years old and while i dropped 40 lbs in the last year through WW and exercise i still look 5 months pregnant. I have been looking looking at your program and really like it. It seems a great deal more accessible then other programs out there. I do have a question though. I train pretty actively (kickboxing, Equipment Pilates, TRX, Kettleball). I have gotten rid of crunches, twists, and oblique work (I now realize it only made matter worse). I have seen some literature suggesting eliminating planks as well, however, you do not mention it one way or the other. I will be incorporating your exercises into my daily regiment, but should I avoid planks my routine?

  • Dealing with Post Pregnancy Changes | Three Healthy Mommas April 12, 2014 at 5:13 am

    […] that can strengthen these muscles back up though. There are examples of some of these exercises here and […]

  • Ellie’s 2 Month Update | Well of Health April 14, 2014 at 1:06 am

    […] Inspired RD: 5 Exercises to Heal Diastasis […]

  • Malu May 27, 2014 at 9:36 pm

    Wendy, I have tried the tupler technique and saw results quickly. But within 2 months, I ended up with back pain so had to stop. The diastisis has returned. I also have an umbilical hernia. Is it possible to completely repair both the diastasis and hernia without surgery? Thank you.

  • Truth Seeker June 19, 2014 at 6:12 am

    I have lost 45 lbs and still have a pregnant looking belly. There is no fat hanging over my jeans and I can feel some really solid ab muscles under that belly but I am at my wits end on what else I can do to get rid of that ugly belly. When I suck it in, my abs look amazing and are defined but when I let my tummy back out, it looks like I am lugging around extra growth or I am 7 months pregnant. I lift weights twice a week and do cardio the other three days. I am 42 years old and make sure my heart rate stays below 150 during my cardio sessions to not defeat the purpose of fat loss by sacrificing muscle mass. I also made huge diet changes and no longer eat sugar, red meat, noodles, bread, or dairy. When I eat rice, it is sparingly (i.e. sushi) or brown rice. I simply don’t know what to do. During my weight loss, I lost about 10 inches around my waist as I went from a jeans size of very tight fitting 34 down to a now 29. My goal is losing 10 more pounds and one more jeans size. That will put me at 180 lbs as my goal weight, with an athletic body at 6 feet tall. Please help me do something with my awful looking belly. I even looked into tummy tucks but wow, that sure is a gigantic scar and my scars do not heal well.

  • Ashley June 24, 2014 at 10:07 pm

    I was told I have Diastasis recti from carrying my children the way I did and from being so little that it stretched out my stomach wall and that the only way to fix it was through a tummy tuck-

  • Postpartum Recovery Workout | Well of Health July 17, 2014 at 5:10 am

    […] Inspired RD: 5 Exercises to Heal Diastasis […]

  • Janyssa August 12, 2014 at 2:19 pm

    Thank you for this! I’m 9 months postpartum and I have done Insanity, Turbo Jam, Jillian Michaels, Tracy Anderson, Hip Hop Abs, etc! I have lost the weight I gained with my baby, but my stomach will NOT firm up! I tested today and I had about a 1-2 finger gap.
    I am going to start these exercises today! Is it safe /beneficial for my abs to do this everyday? Once the ‘gap’ comes back together, can I continue with my old ab routine? Or will the gap widen again?
    Please let me know ASAP! I so want to get my stomach back on track again!

  • BWood August 13, 2014 at 3:37 pm

    Hi Wendy, I just realized I have a small gap about an inch above to about an inch below my belly button. I used to have the mound, but I don’t anymore. I am 2 years postpartum. I have been practicing yoga for 15 years and started practicing rigorously again about a year ago. I noticed many of the poses I have been doing (backbends, plank, triangle, bicycles) are not good (there is no pain when doing any of these poses). Now that I am aware, I can modify as needed, but how long should I expect to modify + the proper strengthening exercises? How often to check for improvement? Thanks!!!

  • Post baby flat abs without the crunch! | Mommy Lives Clean September 14, 2014 at 6:57 am

    […] 5 Exercises to Heal Diastasis […]

  • britt September 21, 2014 at 4:02 pm

    I have a DR after my second pregnancy and I am 20 days pp. I haven’t ordered my fit splint yet but I am going to start doing these workouts daily to see if it helps by the time I go in for my 6 week exam.

  • D September 24, 2014 at 10:11 am

    Hi, Wendy , I was wondering how much time does it take to close a mild to moderate diastasis. It is about 2-3 fingers wide. Can the exercises above be completed with a splint or without one ? I own a Med size Bellefit splint/corset and it advises not working out in it.

    • wendy powell July 5, 2015 at 10:56 pm

      As a general guide, you will start to feel the difference within 4 weeks and really start to see changes with 6-8 weeks, provided you are following all the program guidelines mindfully and consistently. Of course, the more mindfully and consistently your follow the program, the quicker and more noticeable will be the results.

      We actively encourage members to progress at their own pace – there is no ‘behind’ or ‘failed’ in MuTu! If you didn’t do your MuTu thing for a while… just start back up again. The support forum will help you stay motivated and on track. Equally, there is absolutely no benefit to jumping ahead or rushing through. You’re given clear guidelines on how to know you’re ready for each progressive phase or workout.

      Most of our members continue to incorporate the core and stretching work into their lifestyle way beyond the 12 weeks of the program. We don’t stop cleaning our teeth every day after 12 weeks and then expect them to say clean… so don’t stop doing what works! You’ll continue to see and feel improvements to the way your body looks and feels.

      MuTu System does not advocate binding or splinting your stomach as a solution to Diastasis Recti. MuTu System is based on the principle that ‘the gap’ is a symptom (not the root cause) of a compromised, weak core and a misaligned pelvis (inside and out). To focus on the gap only without addressing these fundamental issues, along with effective metabolic fat loss techniques… is not going to get you the tummy you’re after. If you choose to wear a wrap of some description postpartum for comfort and support, this is fine. But it is absolutely not an element of our program. We’re not Anti-‘comfort-or-support‘ – just Anti- ‘a-binder-will-fix-the-problem‘!

      Read more here https://mutusystem.com/diastasis-recti-splint on why MuTu System doesn’t require the use of a splint or binder and recent research from respected Physiotherapist Diane Lee which agrees that the binding or splinting approach for DR is in her opinion ‘not anatomically correct’.

  • Nilsa September 24, 2014 at 4:04 pm

    Hi Wendy. I am a 71 year old lady who just discovered that she has diastasis recti. I had three kids and i could be that I develop it then but notice it now. All I see is post partum work outs, will they work for me? I am trying to close this gap because I love weight lifting and I am limited and what I can do. Any advice?

    • wendy powell July 5, 2015 at 10:57 pm

      Hi Nilsa, its never too late to make a difference – the exercises will certainly benefit you!

  • Diastasis exercises that work October 21, 2014 at 5:43 pm

    […] 5 Exercises to Heal Diastasis […]

    • Karen July 9, 2016 at 12:30 pm

      I have 5 children, individual births, and a couple extra large babies, 11.4lbs and 10.13lbs. I learned of diastasis after my 4th child, and after I had started working out on a regular basis, mainly weight lifting. I stopped working out during the pregnancy with my 5th child, who is almost 2 yrs old. Now, I have again started working out with great determination, 4 months now. I do kickboxing 3x/week, and gym/weight lifting 3x/wk. I focus mostly on arms, back and legs, and purposely have not focused much on abs because of my DR. I would say my DR is moderate to severe, being (I think) 2-3 finger gap, and 1 – 1.5 inch deep. Since I began working out 4 months ago, I just noticed that my DR seems to be a little worse, and stomach pooches little more. I want to know, can I really heal the connective tissue, and bring my ab muscles back together?? I would prefer to hear as many personal testimonies as possible. While this mutu system might work, my question is have you ever actually had moderate to severe DR? I have seen 2 different testimonies of women who did these type exercises and said their DR came together, and healed, BUT they only had 1 – 2 children, and were in shape before their pregnancies, and worked on correcting it soon after post-pardum. It certainly is believable that it would work for women easily with this scenario. But not sure for me. I believe my DR had been there possibly since my 1st child, who was the 11.4lb baby. So, 13.5 yrs after the fact, and I’m 42 yrs old. I sincerely want to hear from multiple women who have HAD success!

  • Made For Moms: Home Workouts December 9, 2014 at 12:34 pm

    […] 5 Exercises to Heal Diastasis […]

  • darkeyes83 January 5, 2015 at 2:55 am

    I am amused to notice this post was shared during my multiday day labor of my baby boy lol. Our family also has food allergies… Thanks for sharing! I will be visiting often. Good tokow the dancing my now toddler and I do daily is very similar to some of these moves/ incorporates poses 🙂

  • Cassandra Cuffie January 21, 2015 at 10:33 pm

    Hi, I am so glad I stumbled on this posting. I was just wondering if I can resume regular ab exercises crunches etc. once I correct my DR?

  • Jenn March 15, 2015 at 8:37 pm

    Hi, I’m now a year post partum and just recently found out I have diastasis recti. I’ve been told that I can strengthen the transverse abs, but to gain proper function I will need surgery. Given how long post partum, what kind of results can I expect with your system? I currently cannot sit up from a laying down position without turning onto my side.

  • cri May 3, 2015 at 8:19 pm

    Hi, the pictures don’t show anymore, something wrong with the website ?

    • Alysa May 4, 2015 at 4:36 am

      Ugh. So sorry! I moved websited this weekend and some of the photos were messed up. I’ll try to fix it.

  • cri May 4, 2015 at 5:46 am

    I thought so 🙂 No worries

    • Alysa May 4, 2015 at 2:12 pm

      All fixed!

  • Karen June 10, 2015 at 2:06 am

    Hi. I was wondering what is correct breathing for the squats?

    • Alysa June 23, 2015 at 9:49 pm

      Wendy can correct me if I’m wrong, but I think she says to inhale on the way down and exhale while engaging your core muscles on the way up.

  • Linda June 12, 2015 at 6:19 pm

    Hi! This is wonderful and I truly appreciate you writing this! I have been going through so much lately and am sick of hearing, are you pregnant? from people. I’m getting my butt of the couch and getting my core right I’m skinny so I appear to have a potbelly or 5 month pregnant belly when I eat, so frustrating:( I just wish I could stay focused and motivated on getting my tummy back, but I’m not and my son is 14 months:( I need better discipline plans lol

  • Sheryll June 18, 2015 at 12:49 am

    Hi i am very interesting in your execeries, but after my second child who is now 2 years of age I develope hernia. I use to be a execeries freak and now I am so stress because of my bulged stomach. Please advice me what to do after surgery. My stomach muscles are all mess up.

  • Mama To Be August 1, 2015 at 3:31 pm

    I am currently 22 weeks pregnant and was planning to purchase the Mutu System for post-pregnancy. Can the Mutu System be used during pregnancy? Would modifications need to be made to some of the exercises to make them safe for pregnancy? Wondering if you have an tips or programs for exercise during pregnancy that will aid with proper alignment and core strength.

    • wendy powell August 1, 2015 at 7:52 pm

      Congratulations Mama To Be! All elements of the core sections (for clarification, that’s all of the Focus program, or the MuTu Core elements of the 12 Week Program) are safe and beneficial for a healthy, low risk pregnancy where exercise has been approved by your Doctor. By following the gentle stages of core exercises clearly instructed in the program, you will keep your core and pelvic floor supple and strong for pregnancy and minimise issues with weakness and lack of tone afterwards.

      MuTu Food (the nutritional guidelines in the 12 Week Program) is not a diet or restrictive eating plan. It advocates and guides you to shop for, prepare and eat, natural, real, unprocessed food, with an emphasis on maximising essential fats, cutting out refined sugars and processed foods and a high intake of chemical-free fresh produce. MuTu Food is an entirely safe, healthy and beneficial eating plan for pregnancy, that is family friendly and easy to follow.

      All MuTu Intensive workouts are high intensity, but low or no impact, and may be safe for your healthy low risk pregnancy provided moderate exercise has been recommended and approved by your Doctor. Please work within your comfort zone and read the guidelines for safe exercise during pregnancy (on the website – go to ‘your body > pregnancy’) carefully before embarking on any exercise program. There is no need to progress to Phase 4 of the Core Exercise or to adhere to the 12 week schedule – Phases 1-3 will be highly beneficial throughout your pregnancy, and you can save Phase 4 for your honed, postpartum stomach!

  • Sarah K P January 16, 2016 at 2:48 am

    Hi there,

    I was wondering if there are any exercises you’d recommend doing for this while in a seated position. I have a desk job and drive a half hour to and from work, three children and a stay at home dad for a husband who’s ready for second shift to take over when I get home Haha – needless to say, maximizing my time is of utmost importance. Any suggestions? Oh, and thank you for all of this – I have quite a funny picture of what looks like an alien finger coming out of my stomach while I’m lying down, which prompted me to do some research on the subject. Apparently my great plank exercises (and others) have had unintended consequences lol. Anyway, THANKS AGAIN!!

    • Wendy Powell July 18, 2016 at 6:47 am

      You’re welcome Sarah! When you have to sit on a chair, sit forwards, almost on the edge. You want to be sitting upright on your sit-bones, not curled back on your tailbone. Be aware of not sticking your ribs out in front, it’s pelvis untucked, ribs down you’re aiming for. And *don’t sit* as much as possible! Get up + move around, stretch, stand, squat + change position as much as your own reality allows.

  • Asifa February 16, 2016 at 12:04 pm

    Hi Wendy, I am a working mom, 8 years post partum. After pregnancy, with careful eating and walk,i lost a ton of weight and am back to my pre preg weight for last 4 years, but the belly is just not shrinking. I have diastasis recti and not sure if the exercises will help this late after pregnancy. would these help me build the core muscles???

    • Wendy Powell July 18, 2016 at 6:44 am

      It’s never too late my Love! Yes, MuTu can help you to restore + strengthen, even if you had your baby many years ago.

  • Dee March 16, 2016 at 5:02 pm

    Hello Wendy,

    I came across your program because I strained my lumbar at work (I have a desk job for now, I’ll be resigning soon because I can’t stand to sit for too long) and it somehow went into my pelvic floor (dysfunction, pain, etc), and was told by my PT that I can’t do any jumping workouts, crunches (leg lifts), or heavy lifting (I’d been doing major core workouts and heavy squatting and kettle bell stuff (building muscle) but noticed the pain increase and incontinence increase before I finally saw my doctor). I have never had any children or am pregnant. I am 30 yrs old, 5″2-5″3 and weigh about 133 lbs so not overweight like that, but would love to lose some belly fat, while taking into consideration the other issues I have going on. Would your program be good for me?

    • Wendy Powell July 18, 2016 at 6:42 am

      Hi Dee, yes absolutely, pelvic floor dysfunction is addressed in detail in MuTu. Be aware that the context + references of MuTu are very much focussed on the postpartum woman, so there will be elements that are not pertinent to you. But you’re in the right place for safe, restorative pelvic floor exercise! Pick the right program for you here https://mutusystem.com/download-the-mutu-system-coaching-programme

  • Steve Leamy March 30, 2016 at 7:24 am

    hi wendy, im a man diagnosised by a DPT that I have rectus diastistis. will your exercise program work for me? I am over wt. 200# 5’7. work out regularly. 4x weekly

    • Wendy Powell July 18, 2016 at 6:39 am

      Sure it will, but please be aware that the program is designed for Moms, so much of the dialogue, context + references will not be relevant to you. If you’re ok with that, then sure, the techniques can be just as effective for me!

      • Wendy Powell July 18, 2016 at 6:40 am

        Typo – for you! Not for me!

  • elsa June 12, 2016 at 9:50 pm

    Hi Wendy!

    I am confused whether i should try the 12 week workout if i have a week knee. I exercised with https://www.youtube.com/watch?v=08Bi8hMdwa4
    and
    https://www.youtube.com/watch?v=rWov2rXQh3w
    for a week and it has given me this new knee ache which i never had before.
    please advice.
    Thank you!

    • Wendy Powell July 18, 2016 at 6:36 am

      Hey Elsa, High impact, high intensity moves are going to challenge your joints as well as having the potential to do more damage to an already compromised core. MuTu workouts are designed for women who have had babies, whether very recently, or many months since… unless your core has been fully healed, restored + strengthened – high intensity high impact is simply not suitable. Our workouts are progressive, working up to hire intensity as your core is trained to make every workout a core workout… Take the short quiz to find out which MuTu program is for you https://mutusystem.com/download-the-mutu-system-coaching-programme

  • Kim June 28, 2016 at 6:21 pm

    Hi Wendy…I guess I’m just posting for some sort of hope and reassurance, because I am feeling very hopeless. I’ve had DR since having my first child back in Nov. 2010, but I didn’t find out what it was until I was well along in my 2nd pregnancy back in 2014. I’ve had my ups and downs. When I got pregnant I had a perfect figure. I weighed 149 pounds. The least I’ve weighed since giving birth (c-section) to my 1st was 183 and I would give anything to be that again. I got up to 244, then I started working out like a mad woman and completely changed my diet and I got down to 209, that’s when I got pregnant again. I actually looked pretty decent at that weight, but I still had the massive protrusion. However, since giving birth to my 2nd child (again, c-section) my weight has been right at 260 and my DR is worse than ever. I had a consultation with a general surgeon and he was actually quite familiar with DR. He had performed several DR repairs but I don’t think he’s an expert or anything because he was adamant that crunches and ab workouts are just fine for DR, not negative in any way and only beneficial. In fact, when I told him I had been informed otherwise he wanted the doctor’s name so he could call them and tell them they were incorrect. No doctor has ever told me this, but I’ve seen it enough from women who have DR and from experts such as yourself and other PT’s and such. Anyway, this doctor said I have the largest DR he’s ever seen and estimated it to be around a 12 cm gap. I don’t have a pooch, I mean using the word pooch is an understatement. My stomach literally sticks out like I’m 8 months pregnant with twins, it’s horrible. So I feel like it’s hopeless. I guess I”m just wondering if your program will be beneficial and help to heal my DR, even when I’m so huge? I’m utterly crushed over this, I’ve always had a rocking body and I will never be used to this. Any advice would be so appreciated.

    • Wendy Powell July 18, 2016 at 6:30 am

      Hey Kim, I’m sorry you’re feeling so down. Being out of control of the way our body looks + feels, not getting consistent or helpful or answers – its confusing, frustrating + upsetting. Especially when you’re used to being able to change + control it. Here’s the thing: I can’t say if MuTu will *fix* you. But I do know that if you follow it mindfully + as instructed, it WILL help. Your core function + aesthetic can be improved using the techniques in MuTu. Will it get you to where you want to be? – that I would be out of integrity + ethics to claim, but whether or not in the future you do or don’t opt for surgery, you still need to retrain your core to function + be strong. You see surgery won’t fix the underlying issues of a compromised core musculature, non optimal alignment or un-contained intra abdominal pressure – it will simply *close the gap* surgically. The pressure, mal-alignment + non function will all still be there. So either way, healing, connecting + restoring will get you closer o here you want to be. The surgery question is too often posed as an either/or. As if surgery negates the need to have a body that functions – it doesn’t, you still need that. And don’t feel in any way like its a judgment call either – this is about what your body needs to heal. It may require surgery, it may not, But it definitely requires the re-connection, re-alignment + empowerment handed to you to understand + work towards healing. I wrote this which talks more about surgery too. Good luck + I hope we can assist you on your journey x https://mutusystem.com/diastasis-recti-surgery

  • K July 6, 2016 at 6:33 am

    Hi Wendy,

    How long do you recommend to hold the squat? And are they two individual squats or part of one move? Also the stretch how long/many times for that one? Thank you!

    • Wendy Powell July 18, 2016 at 6:18 am

      Move with your breath, K. Breathe in on the way down, with core relaxed, then as you push up, drive through your heels, exhale + engage your core. Stretches: as long as possible! 20 seconds minimum, 30 seconds + a bonus!

  • Arya August 4, 2016 at 8:20 am

    Hi Wendy,
    I have DR as well as umbilical cord hernia. I need to loose fat around my tummy. I am almost 5 years after postpartum , but never did anything for that. Now a days I face lower back pain and feel that I am strong enough through my core. Please suggest me which package should I buy for this.
    I heard lot of good things about this program and seen the result where DR has been decreased.
    Please suggest me a program and any customized exercises.
    Thank you

  • lola February 4, 2017 at 9:07 pm

    Hello, I had my baby 3 months ago. Is it too late to do the exercises? Or anytime is a good time to start? Also, how long do you reckon I need to do the exercises before I start seeing improvment? Thank you.