Get Rid Of Diastasis Rectus For Once And For All (The 30 Day Update)

April 6, 2015

About a month ago I blogged about my journey to finally heal my diastasis rectus abdominis. And big fat wet smooches to the amazing Yummy Mummy Community for promoting my last post on their FB page, as I am hoping that even a few more moms out there can read about what I have been going through and it will inspire them to get properly assessed themselves! Tummies for Mummies or other post-natal ab programs are NOT always your best friend ladies.

Anyways…since I started this process I have seen my physio at Dianne Lee & Associates every two weeks. The first time was to assess my diastasis rectus abdominis, my transverse abdominus AND linea alba to see if their was enough integrity to move forward without a surgical consult. Which there was. YAY! Check out my post on that in case you missed it!


This isn’t me in the picture but it’s not too far off from when I was at my worst – umbilical hernia included!


Note: If you are wondering a little more about DR and TA and LA and all this crazy ab related acronym stuff then check out this website that was made by the woman who runs the physio clinic I am at – Dianne Lee, it offers great insight into what might be going on with your core.

The next step was to learn how to properly engage my TA/LA- which is next to impossible for me without the assistance of an ultrasound. Throw in years of other rib/hip/body issues and it makes my recovery and engagement that much more challenging.

But, healing the TA is all about patience and baby steps (neither of which I am good at) and most importantly you need to “train your brain” to reconnect with your abdominal wall – this is very specific and needs an expert (physio and/or trainer) to help you through it. With the help of the ultrasound and my specific cues  “pull in the tampon/smuggle something in your butt” I have spent weeks each day on the floor of just this simple, simple re-training. A tad boring yes, but it’s a means to an end.

30 days later and……..I have progressed to compound movements all while keeping things “tight” (ie. moving a leg while keeping the TA engaged). Yay me!

I am still months and months and months away from actually doing any major core/ab work, but that’s ok. My core area is flatter already and my muscle/mind connection feels much stronger, my back hurts less, and I feel stronger on my bike already. From a purely cosmetic perspective I put on my gym shirts and it no longer looks like I am 4 months pregnant so that is a big win as well. I am noticing loose skin where there used to be none, i’ll call this a half-win for now as it mean my stomach is flattening and i’ll worry about the loose skin at a later date! 🙂

So stay tuned for the next update in another 30 days.

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  • Reply Carin Harris April 6, 2015 at 9:20 am

    Congrats on your progress! I know how hard it is to try to train your body for so long and not see any benefits – baby steps are better than nothing. Keep up the great effort!

  • Reply Dee Clarke April 24, 2015 at 9:15 am

    Fit 4 Two® Tummies 4 Mommies is actually perfect for women with diastasis recti! We do a LOT of pelvic floor work and TVA and core breath work before moving on to the superficial muscles.

    We have checked and accurately diagnosed MANY women with abdominal separation who were not checked by their health care provider. We modify postnatal exercises to make them safe and effective for women with DR.

    • Reply Christine April 29, 2015 at 11:18 am

      Awesome to hear Dee! I totally trust Fit 4 Two for sure, just other trainers and programs haven’t been so…..informed… 🙂

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