Did you know 1 in 3 moms has diastasis recti? This separation of the abdominal muscles can cause pain, weakness, and put you at a much higher risk of injury when exercising. If you are doing the 21 Day Fix, make sure to check to see if you have diastasis recti before you begin.
If you do have it, the videos below from Carrie Harper will show you how to modify specific exercises in each 21 Day Fix workout to keep you safe and lower your risk for injury. (As with all fitness programs, check with your doctor first.)
Of course for all women who experience diastasis recti, I always recommend completing the MuTu System 12-week program to heal and strengthen core muscles so you are able to do whatever workouts you want to without modifications. You can find out more about this program and dig deeper into the topic of diastasis recti in the articles listed at the bottom of this page.
Here are the diastasis recti modification videos for 21 Day Fix:
Total Body Cardio:
Pilates (Part 1):
Pilates (Part 2):
10 Minute Abs:
You will notice there is not a Lower Fix modification video because all of those exercises are safe with diastasis recti. You will also notice that Carrie mentions in her videos that these modifications are only to be used until you are fully healed. To be fully healed, you MUST take an active approach by following an diastasis exercise program.
Diastasis Recti Posts: