Diastasis recti abdominis (DRA) is an impairment characterized by a midline separation of the rectus abdominis muscles along the linea alba.
Fitness Workout Disclaimer
I understand that the personal training and fitness coaching I receive is provided for the purpose of exercise instruction and guidance. I further understand that personal trainers and fitness coaches are not qualified to perform, diagnose, prescribe, or treat any physical or mental illness, or provide prescription nutritional planning, and that nothing said in the course of the session(s) given should be considered as such. I should see a medical doctor, physician, chiropractor, registered dietitian or other qualified medical specialist for any nutritional concerns, mental or physical ailment that I am aware of. I affirm that I have stated all my known medical conditions, and answered all questions honestly. I agree to keep the personal trainer updated as to any changes in my medical profile, and understand that there shall not be liability on the personal trainer’s part should I forget to do so. I understand that I have enrolled in the personalized health and fitness program offered through Be Fit Atlanta/Drea Elle Enterprises, LLC and it’s personal trainers and affiliates. I recognize that the program may involve strenuous physical activity including, but not limited to, muscle strength and endurance training, cardiovascular conditioning and training, and other various fitness activities. I herby affirm that I am in good physical condition and do not suffer from any know disability or condition which would prevent or limit my participation in this exercise program. I acknowledge that my enrollment and subsequent participation in purely voluntary and in no way mandated by Be Fit Atlanta/Drea Elle Enterprises, LLC and it’s personal trainers and affiliates. In consideration of my participation in this program, I hereby release Be Fit Atlanta/Drea Elle Enterprises, LLC and it’s personal trainers and affiliates from any claims, demands, and causes of action as a result of my voluntary participation and enrollment of the provided personal training services and/or exercise classes. I fully understand that I may injure myself as a result of my enrollment and subsequent participation in this program and I hereby release Be Fit Atlanta/Drea Elle Enterprises, LLC and it’s personal trainers and affiliates from any liability now or in the future for conditions that I may obtain. These conditions may include, but are not limited to, heart attacks, muscle strains, muscle pulls, muscle tears, broken bones, shin splints, heat prostration, injuries to knees, injuries to back, injuries to foot, or any other illness or soreness that I may incur, including death. BY DOWNLOADING OR FOLLOWING THIS GUIDE, I HEREBY AFFIRM THAT I HAVE READ AND FULLY UNDERSTAND THE ABOVE STATEMENTS.
Here is a helpful exercise regimen for diastasis recti. These exercises should be performed on a comfortable floor mat. Your back to the floor in the supine position with no back arch. Your hips and spine should be at same level and completely flush to the floor.
Pelvic Tilts (15 reps)
While laying on your back. Gently and slowly pull your hips towards your ribs, without creating an arch in your back.
Repeat this 15 times.
Leg "Scoops" (15 reps, each leg)
Laying in the same position as the pelvic tilt, with hips and spine flush to the floor. Bend your knees and place both feet flat on the floor.
Using only one leg at a time, slowly slide your foot all the way away from you. Lifting and scooping up and then returning to original position. Finish 15 reps on one leg then continue with the next leg for 15 reps.
Bended Knee Lifts (15 reps each leg)
For this exercise, you will remain in the same position as the leg scoops. But you will slowly lift one leg (with knee bended) until your thigh is 90 degrees with your body. Finish 15 reps on one leg then continue with the next leg for 15 reps.
Double Bended Knee Lifts (20 reps)
This exercise is the same as the “Bended Knee Lifts”, but this time you will left both legs at the same time. Be sure to move slowly and focus on the pelvic muscles. Do this 20 times
For this last exercise, i want you to stand. You will need to inhale through your nose and then exhale all the air you just inhaled. As you take the next breath, I want you to pull in your stomach like a vacuum (focusing on the lower abdomen) and HOLD IT for as long as you can. Repeat until you have done this 10 times.
Once you have complete one round of these exercises, try to complete at least two rounds. Working your way up to three rounds.
These exercises should be completed every other day.
Remember to drink lots of water!