Diastasis Recti Breathing Exercises

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Diastasis recti breathing exercises to heal your gap and restore the function of your core after baby. Learn exactly how in this video.
Along with diastasis recti exercises, breathing techniques can help heal and protect your core. We want to engage our deepest transversus abdominus muscles while we do diaphragmatic breathing instead of chest or belly breathing diastasis recti.
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Grab the guide:
---- "THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP"
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*Check with your doctor before starting this or any exercise routine. Don't do anything that feels unsafe. You are responsible for your own safety.
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Jessica Pumple is a certified bariatric and diabetes educator, dietitian and pre & postnatal fitness instructor helping pregnant and postpartum moms for 14 years. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies.
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#diastasisrectibreathingexercises #breathingexercisesfordiastasisrecti #diastasisrecti

Опубликовано:

19 ноя 2019

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Комментарии : 64

@PregnancyandPostpartumTV 4 года назад

How big is your diastasis recti gap? Grab the complete guide -> www.pregnancyandchildhoodnutrition.com/diastasis-recti

@moderndietitian7316 4 года назад

Pregnancy and Postpartum TV 2

@GVOKids 4 года назад

Pregnancy and Postpartum TV 🤘

@jessicapumple9753 4 года назад

Pregnancy and Postpartum TV Thank you

@gisellefitzgerald1556 3 года назад

First time momma here. My baby is 8 weeks old and my DR gap is down to a 1 finger gap but my core still feels so week and I still have the mummy tummy so your videos have really been helping me gradually get back to being fit like I was before my pregnancy. Thank you so much for taking the time to post these videos. I found you half way through my pregnancy and worked out to your videos everyday since then. Love them!! God bless

@strongerthanyourmind 4 года назад

This has been so helpful. Thank you so much.

@heathermermelstein742 2 года назад

Thanks so much for this video! Super helpful! My youngest is 17, I recently started working on healing my diastasis recti, your videos have been great, (it is shrinking). I have never heard of diaphramatic breathing either. Thanks so much for sharing your knowledge!

@chandini4u4eva 3 года назад

i have become a fan of all your videos , i have a postpartum ventral hernia too , and i find it hard to find execrises .I am so happy i came across your videos .Thank you so much

@aprilknutson2809 3 года назад

I learned diaphragm breathing through choir. It is the idea of taking in breath through a straw-do we suck in quickly and loudly? No. This explanation always helps people understand where their diaphragm is. Thanks for all your videos. I just had my 3rd and he is 7 weeks old. I had a 4 finger gap with my 2nd child, but this time I believe it is only 2 1/2.

@amalaltayeb3889 2 года назад

Thank u very much nice explanation and practice

@mftgirl 3 года назад

My diastasis recti gap is about 2 fingers and I am 7 weeks postpartum. Thanks for these videos!!

@jessicatorres6785 3 года назад

Thank you i saw a lot of videos but yours is the best, i started yesterday with the breathing exercises for my gap Wich is around the belly button, my muscles are so sore so I guess it does work.

@moms7er588 11 месяцев назад

Just found your videos and working on my now 3 finger gap after 8th pregnancy. My baby is 2 YO but it's never too late to heal. Have to work on the gap before I can effectively work out.

@elgrachie8662 6 месяцев назад

My doctor told me I had 7 finger gap after my 2nd child was born, doctor suggested surgery but I said no, as didn't want to try recovering with a new born. My 2nd child is 8 now, and I wish I had done the surgery. I'm now at a point where something needs to be done. I'm sure it's reduced a bit, but my self image/confidence has been below zero for years, and now I'm starting to have back pain, abdominal pain, my belly buttons popped out, I look pregnant (and most certainly am not) I just need to fix it, even a little bit. So thank you for your video. Will be doing this daily amongst other exercises.

@carliemckay6766 4 года назад

Brilliant this is exactly what I need thank you kindly for taking the time to show us how to do this effectively and safely

@PregnancyandPostpartumTV 4 года назад

Carlie McKay Thanks Carlie :) So happy you found it helpful. Thanks for taking the time to let me know 💕

@Dalabombana 4 года назад

Thank you so much for all your work, am learning so much!

@PregnancyandPostpartumTV 4 года назад

You are welcome! Happy you are finding it helpful :)

@idaayudesiastuti9641 2 месяца назад

I just watched this video. I will start to do this excercise, while my baby is 1 months old

@Feeding4rainbow 3 года назад

This video by far has been the best to understanding proper breathing exercises for DR. Thank you!

@kavithapadmasri8409 3 года назад

Wow very nice 👌

@PregnancyandPostpartumTV 3 года назад

Thank you!

@GVOKids 4 года назад

👏

@Cristinav2258 3 года назад

At what frequency should you do the breathing exercise? I have a 3 finger gap and trying to make sure I am doing it enough to help.

@meghanrileybeth 3 года назад

I have a little bit of DR, but more concerning is my supraumbilical hernia. I previously had surgery and then it reherniated in pregnancy. I will wait on surgery until I’m sure I won’t have another child. I’m wondering if your DR exercises have helped to stabilize your hernia? I’m looking forward to regaining core strength but feel afraid to make my hernia worse... hmmm. If you have any advice, it’s greatly appreciated! Thanks 🙏!

@melissasonntag347 3 года назад

I am new to this idea that I have a diastasis recti...though it was suggested to me several years ago by a friend. I am wondering if mine is so wide that I have just thought it was soft fat. I recently started a workout plan that includes crunches and see my belly “tent up” when it is supposed to get flat. I will be asking a doctor about it on Monday, but I am beginning to fear that my diastasis recti is REALLY bad.

@dmakaj5785 3 года назад

I always do belly breathing

@simonediston1932 3 года назад

I find it hard to be able to keep my breathing steady whilst doing diaphragmatic breathing. I find during exercises I do try to engage my core but go back to breathing into my belly because I stiffen up.

@abigailnanaakomprahgator6784 Год назад

Hi, my baby is 18 months and my cap is very big . I hope this exercis can help

@katBerk 3 года назад

For the DR to heal, does one need to do this type of breathing at all times??

@diba9900 4 года назад

🙏

@_melany_melo_ 2 месяца назад

Wait I thought in your other video “how to engage the core” you said a mistake people make is putting all the breathing in the ribs.. but in this video you’re saying to do that. I’m confused can you explain?

@kanwallibrian3922 2 года назад

Hi dear My baby is 20 months old now. I had c-section in first delivery and after two years had a normal delivery. My belly is sagging and very loose , my all fingers tell me massive loss of muscles on belly. All four fingers go down. I have been trying many exercises and tips but all in vain. Can you guide me or suggest me to recover it??

@pregnancyandchildhoodnutri2908 4 года назад

💪

@sheetalghai2746 Год назад

Hey ! I just want to understand that when you say zip up your belly does the lower abdomen contract ? I am able to understand how to do diaphragmatic breathing but I am struggling with the keagle and zip up part . Also to mention I had a c-sec delivery and I am finding it hard to engage my lower abdomen . I am 6 months postpartum but I still have numbness below my belly button . Please help

@FlameOn-ul2rd 27 дней назад

How is it safe to stair up and stairs down in diastasis recti

@nehathakre4070 9 месяцев назад

Hi, do we need to hold our breathe once we inhale (diaphragmatic breathing)while doing toe tap?

@christiannabettisphotograp2844 4 года назад

Hey just started your 30 day course. I was wondering if I just do the daily workouts or can I do others like the hitt workouts you have here or walk and do the daily vids? Or just do the daily video?

@PregnancyandPostpartumTV 4 года назад

Christianna Bettis Photography yay! Yes, totally fine to do the other DR safe videos or to do them twice a day if you want to and have the energy to 🙌

@madelynstood9373 4 года назад

I have a 2-3 finger gap and belly button hernia. 😩❤️thank you for this!

@PregnancyandPostpartumTV 4 года назад

Hi Madelyn, It shouldn't take too long to heal the gap. I also wish I didn't have my belly button hernia though :( I will need surgery to fix mine any more, but mine is functional so it would just be for aesthetics so I likely won't :)

@katiagonzalez7784 4 года назад

How do you know you have a hernia? Is your belly button popped up? Mine is but I don’t know if I have it too

@gangas6771 3 года назад

@@PregnancyandPostpartumTV I too have protruding navel with saggy belly..Will breathing exercise helps?It's been 3years of c-section..Is it possible mam..

@nicolecritchlow5402 10 месяцев назад

When you say zipped up, is my lower back supposed to be pressed into the ground?

@hollybatt1199 3 года назад

Baby is 21weeks old. Diastasis is approximately 2-2.5 finger. Need to fix it

@yowzvv 10 месяцев назад

I don't understand what you mean by zipped and braced, I don't understand how to do that I am a bit lost :(

@cynthiawilliams8030 11 месяцев назад

Hi my son is 19 years old I didn’t want to do a abdominalplasty to fix my stomach because y stomach never goes back to normal

@camillequidip9575 Год назад

Does this mean we will hold the contraction even when inhaling?

@CanadianImmigrantLife Год назад

Would it work after 2 years pp?

@moderndietitian7316 4 года назад

👍

@zenjen420 Год назад

I have a belly button hernia too! How do we heal that?! 😅

@lisalaverty8189 4 года назад

Great video!! I have a question, is it normal to have soreness the day after doing this exercise, especially in the lower belly?

@PregnancyandPostpartumTV 4 года назад

Hi Lisa! It's normal to have "muscle soreness" as if you worked a muscles more than usual in your lower belly after these exercises. It should be achy and dull only, it should go away in a couple days and improve with more movement exercises. So if you do the exercises again it should actually feel better right after. If it's a sharp pain, doesn't go away after a couple days or it get worse with movement then you should go get it checked out! (or if you have any feeling that it's just not regular muscles soreness from using your core muscles that you just haven't used in a while!

@lisalaverty8189 4 года назад

@@PregnancyandPostpartumTV thank you 😊

@jessicapumple9753 4 года назад

3 finger gap

@parveendhasthageer4709 4 года назад

This steps we hav to do before inhale or exhale?? Zip braçe kegle before inhale or after exhale

@PregnancyandPostpartumTV 4 года назад

Hi! Exhale as you zip up and brace and kegel. The bracing should help your exhale and push more air out. If it's hard to do all at once, you can kegel first and then brace/exhale :) Hope that helps

@kbllet Год назад

im having 4 fingers gap, just gave birth to the fourth one 3.5 kg,

@MsGigiiiiiGoNZalEZ 7 месяцев назад

Am I the only one who finds putting all the things together super difficult? I don’t understand I feel like I can’t get it down. And it’s so much to focus on at once

@MsGigiiiiiGoNZalEZ 7 месяцев назад

I also pull in and tighten my stomach but can’t feel a difference in hardness

@kateperry68 6 месяцев назад

I totally agree. After a lot of practice though it is starting to make sense and be easier

@_melany_melo_ 2 месяца назад

Ik exactly what you’re talking about lol I feel the same way. What I’ve learned so far is strengthening the core fixes Diastasis recti, which is ab separation and causing your abs to create a dome which isn’t good. In order to strengthen the core you first need to engage the core properly. So before a core workout, I would engage the core and then get started with my workout. It’s okay to go slow because really you just want to focus on your form while you’re working out.

@TheHappygood 2 года назад

My second child is 2 and my gap is about 1 and half finger but only behind my navel. And about 1 finger below… what will you do about you navel hernia I have a small one too.