I read a book over the weekend that I absolutely loved: Lose Your Mummy Tummy by Julie Tupler and Jodie Gould. (Thanks to readers Christina Howe and Sara. I’m so glad you both recommended this book in the comments!)
Lose Your Mummy Tummy
The “mummy tummy” is another term for “diastasis recti”, which is a condition where the abdominal muscles get stretched out and separate. This causes the belly to pooch out. It often happens during pregnancy, due to the strain of carrying a baby.
However, it can also occur in women who have never had a baby. Excessive exercise (especially sit-ups and some pilates moves) or improper heavy lifting can cause it. Men can have it, too.
Yes, you heard me right. Sit-ups are BAD.
This was enough for me to buy the book. 
I now have permission to NEVER do sit-ups or crunches again in my whole life. This is very good news and I am quite pleased.
The Cat Vomit Exercise
Not so fast. You still have to exercise to get rid of the mummy tummy. However, the exercises required will not further separate the muscles like sit ups do. These exercises will help bring the muscles back together and give you a flatter, more attractive belly.
As I read the book, I instantly flashed back to Tim Ferris’ “cat vomit” exercise in The 4-Hour Body. Ferris says that this “cat vomit” exercise is the very best way to get six-pack abs.
In Lose Your Mummy Tummy, Julie Tupler tells us that we need to do the same exercise. Only doing it on all fours (as Ferris recommends) is just one way to do it. She also has you do it while you are sitting (she recommends doing it while you are nursing).
Before and After Photos
Check out the amazing before and after photos on the Tupler Technique website. My belly looks like a couple of those before photos. (See my before photos on the Kettlebell Challenge post.)
What astounded me about these before and after photos on the Tupler website is that they all range between a month to a few months. It’s not like this takes a long time to achieve results.
My Experience with the Tupler Technique
I’m convinced that diastasis recti is part of my problem. It’s not my only problem; I also still suffer from adrenal fatigue and low thyroid function (I just had a recent discovery regarding my thyroid; more on that in a future post).
So I’m on the program. For the past two days, I did the 1,000 reps each day that Tupler recommends. I do it in the shower, while I’m watching TV, while I’m driving.
Tupler also recommends that you suck your gut in anytime you think about it. And it’s especially important to suck in your gut anytime you work out or anytime you bend over, lift anything, or get out of bed.
I’m not doing her whole program (it’s pretty extensive; she recommends 30 minutes daily, plus I’m already committed to doing kettlebells). However, I am incorporating this into the kettlebell challenge.
I’m also skipping the parts of my kettlebell workout that would further damage my diastatsis recti. They have you do kettlebell situps in my workout DVD. Instead of doing that, I’m doing the cat vomit exercise.
If I see results, and I think I will, I’ll do more. I will keep you guys posted and I’ll be posting my after photos in early March.
It’s not too late — click here to join the kettlebell challenge!
Get Lose Your Mummy Tummy
Click here to read Lose Your Mummy Tummy.
How About You?
Have you ever heard about diastasis recti? Do you think you have it? Share your experiences in the comments below.
Photo Credit: Too many cupcakes=muffin top by Zen Cupcake, on Flickr
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{ 59 comments… read them below or add one }
Hi! Yes, I read an article of Julie’s about diastasis recti posted on facebook a year ago by a doula-friend of mine. My youngest of three children is already 5, but I know I have it. She said you can tell by laying down on your back, gently lifting your head and feeling with your fingers whether or not there is a ‘break’ near your belly button.
One grandmother I talked to said she finally had time to take up tennis and was happy to have it close after 20-some years! I don’t want to wait that long! I stopped doing lots of crunches and work on pulling it in throughout the day. I feel much stronger doing this, though it’s still not closed. I’d love to hear how to measure it – I think mine is pretty small, looking at some of those pictures…
Interesting. I suck in my stomach all the time.
Interesting. I suck in my stomach all the time. Something my mother taught me.
I haven’t heard of it but I probably have it. My stomach has always been flabby. I also noticed when I did sit-ups it never did me any good. Even when I lost a ton of weight my stomach was still flabby. Hate the name of this exercise but it’s easier to do than sit-ups.
Thanks Ann Marie! I may have to download this on my Kindle. Is there a nutrition guide in the book as well?
Nope. It’s just exercises.
I’ve been eating 3 meals per day plus snacks with tons of bread, rice, whole wheat berries, and even chocolate biscotti in the past few days (I’m testing recipes for my upcoming whole grains class).
I measured myself this morning and I lost 1/2 inch in my waist in just THREE days of doing the Tupler exercises (trying to do 1,000 per day). I’ve also been doing kettlebells but I’ve only done 2 workouts in the past week. I can’t wait to see how much I lose by next week or the week after… I’ll keep you guys posted.
I have started with Kettlebells recently too. How many times per week should we do them. I really like it..so much better than say cardio. I just wonder if it would be too much to do it daily.
I asked about the nutrition guide because I know some foods are good for belly fat..all the good fats of course. One time I ate an avacado every day of the week (changed nothing else) and lost 5 lbs in one week!
I think it’s best to do kettlebells every other day, not every day
It is as if you were sitting in my kitchen with me today as I spent hours searching for answers as to why I still have flab on my tummy. I have been working out 5-6 days a week (consistently for almost a year), doing crossfit the last three months or so. I follow the Specific Carbohydrate Diet with no exceptions. I am doing everything I can imagine, and still I have a flabby tummy when the rest of me is responding correctly to diet and exercise. My husband recommended this topic to me just today. I will look into this book for sure. Thank you.
I’m so glad!!
Hugs!
Hum, this is interesting. I have always wondered about the sit up and when i’ve done them I do feel like a belly gets a bit bigger. Will have to try the “cat vomit” exercise.
I was at a Eat Fat, Lose Fat discussion this weekend and another customer at this discussion recommended the book to me. Perhaps she reads your blog as well.
I will definitely look into this. Thank you!
Hey there! Someone in my Myspace group shared this website with us so I came to check it out. I’m definitely loving the information. I’m bookmarking and will be tweeting this to my followers!
lol another Maria here!
I’m sure this is what I have. I weigh what I did 8 years and 3 kids ago and in fact my fingers are more slender (my ring is very lose) but I look pregnant and I’m sick of people asking when I’m due! I want to look good in a swimsuit again. I’ve even considered spending $100! on a spanx swimsuit for crying out loud. Thank you for mentioning that kettlebell workouts can still be done just ommiting parts. I really want to do the challenge with you.
Looking pregnant is classic diastasis recti.
I tried spanx once. It was AWFUL! I couldn’t stand it for 5 minutes!
I learned about diastasis recti during one of my pre and post natal massage trainings. We were taught a small crunch-like exercise with the hands crossed over the abdominals, pulling the rectus together. Standard crunches, like you mentioned, were not recommended. These have worked for thousands of women quite rapidly. I wonder if that is something that could be added to the routine
cheeseslave-are you also using the splint she recommends?
I clicked on the link thinking it sounded interesting, even though I don’t think that’s an issue for me. However, what DID catch my interest was the men’s section on their protruding bellies, as I think this may be an issue for my husband! I remember early on thinking his bellybutton was kind of funky as it is not protruding but pretty much flat. Also, yes, he has definitely gained some weight over the years, but like his dad, he carries ALL of it in his belly. And although our diet isn’t ideal, we eat pretty well, and it doesn’t fully explain the belly.
He’s not exactly a gym rat, but he has had bouts of exercise periods where he I’m sure has done lots of crunches. I’m super interested now to check him for this!! Thanks!!
I am ordering the splint today.
I am going to order one for my husband too — he said he’s willing to wear it and he’s going to try doing the Tupler exercises. She really should write a book for men since her book is really ALL about women and pregnancy.
This makes me very leery. Have you heard that Kegels are bad? I hadn’t until about a year or so ago.
I’ve been reading on how/why Kegels are very, very bad for the body. It’s coming from an biomechanist (alignment specialist): http://mamasweat.blogspot.com/2010/05/pelvic-floor-party-kegels-are-not.html
(It’s going somewhere, promise.)
I started reading her personal blog, http://www.alignedandwell.com , and Katy (alignment specialist) mentions many times in various posts that sucking your gut in is not helping anything, but in fact, making your body worse. In fact, she becomes very clear about it when speaking directly about diastasis recti:
“Continuing on from the last post (Read Under Pressure), let’s talk a little about what increases intra-abdominal pressure.
1. Sucking in your stomach. Seriously. If you stand in front of a mirror and “let it all hang out” (just make sure it’s after midnight…) you are going to see some stuff. Now I know that many of you out there aren’t engineers, but I’m going to ask you something. Where do you think all of that *stuff* is going? I’ll give you a hint. Or better than that, I’ll give you the answer.
You are displacing your organs upward (or downward) to make room for the stuff, while also increasing the pressure in the abdomen. What gives? Eventually what gives is the tissue (fascia) that connects one discrete muscle to the next. When the pressure gets very high, the guts push into the muscular wall, which gives out, thinning and eventually tearing the fascia between the muscles.
If you’ve got *stuff*, then you need to deal with it – not hide it at the expense of your organs.”
Here are some posts she wrote specifically about DR:
http://www.alignedandwell.com/?p=3386&option=com_wordpress&Itemid=223
http://www.alignedandwell.com/?p=3426&option=com_wordpress&Itemid=223
This all makes me skeptical because folks who read this, do it and may get temporary results (much like with Kegels) but will eventually have fall-out when following advice like the “suck your gut in anytime you think about it,” knowing what is *really* going on in the body when we suck our gut in.
No one should try to repair their diastasis simply by sucking in their gut anytime they can think of it. If anyone wants to rectify this problem, they need to learn the proper exercises which involves a flexing and contraction of the transverse muscle. I believe it’s a valid route to take. That said, I respect Katie and what she has to say about the pelvic floor. Thanks for the articles. I agree Kegels are harmful – when you do too many and overdue it. You can damage your pelvic floor. They do nothing for building your pelvic floor and really only have a sexual purpose, not maternal. Doing some kegels achieves some things but that’s about it.
Those were helpful articles. Did she conclude the series?
Taking what she said and what the tupler exercises achieve if done correctly, I believe they pair well. Strengthening your transverse, especially following pregnancy when those muscles are strained, can aid in your body being straightly aligned as Katy discusses. It doesn’t seem to me that the two ideas are contrary and it’s good to have the suggestion to consider what poor alignment a woman brought to a pregnancy, not just what resulted from the pregnancy.
There is no doubt that women’s belly’s are loose and saggy following pregnancy, and strengthening those muscles the right way (vs traditional crunches) is the beginning to a stronger core.
Just my two cents, I am hardly qualified! LOL.
I was just about to mention Katy and her amazing blog when this commenter beat me to it! I was a person who always sucked in her stomach, and I also had chronic constipation and other issues that she says are associated.
I don’t think she did ever conclude the series, which is disappointing. I wish she had continued!
Well maybe I will do it on my blog!
Well… I went ahead and asked her, too… because humanity LOVES “do these four things and you’re set to go!!” and I am not immune to that desire. LOL
I should have thought better, though! In the first of her DR articles she says, “I’m having a hard time writing a post on diastasis recti (DR). Why? Because it is a musculoskeletal issue that has various components. The average woman seeking treatment in physical or non-supervised treatment programs spend hours learning about form and exercise. And you want it in 1,000 words.”
Then goes on to say, “I know you want me to tell you how to fix it. And I will. But my answer is not going to be: Do these four exercises for five minutes three times a day for ten weeks and then call me in the morning. One of the reasons people have a difficult time correcting their own ailments without surgery is because they are not changing what they did that caused it in the first place – and I don’t mean what they were doing the moment before the ailment happened. Fixing DR is the same as anything else. It is not a situation caused by pregnancy, or a giant baby. It is caused by carrying high pressure in the abdomen. Trying to do exercises to fix a pressure-induced issue while continuing to hold your body in a way that continues to create high pressure will never work.”
http://www.alignedandwell.com/?p=3386&option=com_wordpress&Itemid=223
I asked her about the completion of this series, and she responded wisely with, “Have you searched DR on the blog? There are lots of ‘what to do first’ like adjust your whole-body alignment — no rib thrusting, pelvic thrusting – that has to be fixed FIRST or else the muscles cannot respond. I haven’t created a ‘follow these 5 exercises for DR’ because it’s a WHOLE BODY issues. Just getting yourself back into WHOLE BODY ALIGNMENT will solve the issue, if that makes sense!”
So… while I don’t think she’ll ever “finish” a series on DR, I too would love it if she addressed it more!
Here’s the search page from typing in “diastasis recti” on her blog (lots of good stuff): http://www.alignedandwell.com/?s=diastasis+recti&option=com_wordpress&Itemid=223
oh sorry I thought the question was about Raising Arrows
I don’t think the whole thing is thrown out the window – no!
I am
Bad for everyone, especially for those with DR!!
just leery of the promoting of “suck your gut in,” for the reasons
above.
The cat vomit exercise is something much like Katy
promotes on her blog!
Also… From reading Aligned and Well, it becomes quickly clear that Kegels are barely even good for sexual help, as it is a quick fix, but then gives out (just like sucking our guts in) and makes issues worse than before. It’s good to use to relearn certain things, but it’s a very quick step at the beginning, and not used long-term. http://www.alignedandwell.com/?p=1609&option=com_wordpress&Itemid=223
Squatting and walking several miles a day is far more effective! http://www.alignedandwell.com/?p=864&option=com_wordpress&Itemid=223
Anyway, the two things (Aligned and Well/Tubler) don’t sound like they completely conflict, but the one point of sucking our guts in, for those suffering with DR especially, is something that just stuck out as me as not right.
When I started hearing all this “suck in your gut” talk, I was ready to refer to aligned and well, also! Glad someone beat me to it. I’m pretty skeptical of a book that suggests sucking it in for a more toned tummy…
“I’m pretty skeptical of a book that suggests sucking it in for a more toned tummy…”
That is FAR from what Losing Your Mummy Tummy is about. She doesn’t teach sucking your stomach in. There is a difference between women on here referencing their mother telling them to suck their stomachs in vs the Tupler technique which teaches how to flex and train the transverse muscle following pregnancy. There is a difference between the two.
Just to clarify, I realize cheeseslave said she tells you to suck your gut in…what the book teaches is to contract your transverse muscles, not to physically suck in our guts as we know it, especially when engaging in movements that will strain it, like picking up a toddler, rolling over in bed, picking up a grocery bag. All throughout the pages where she discusses different life situations where you can worsen your diastasis, she says over and over about “holding in your transverse…” not sucking in your gut.
And, I’m up to 2.25″ lost and feel more strength in my core since three days ago.
Thank you for clarifying that! A woman on the Aligned and Well FB page, who has read this book as well, said that she can see how someone could misinterpret what Tupler says as “sucking your gut in,” when in fact they are NOT recommending that.
And the sucking our gut in part was what immediately gave me a red flag!
Great post! Muffin top , cat vomit….love it. I definitely have the “break” in my abdominal muscles, but I personally have another clear problem as well. Sluggish liver. I clearly have excess weight around my belly, disproportionately to the rest of my body. I have been struggling with liver/gallbladder pain among other clear liver issues for the past year that I’ve convinced is due to toxicity, as I’ve been to the doctor and they can’t find anything else wrong. Excess belly fat is apparently a symptom of liver issues. So along with the kettle bell challenge, I just started the GAPS diet and am adding liver cleansing herbs, beet kvass etc. to hopefully really fix the underlying cause of my muffin top.
Thanks for all the awesome info and inspiration Ann Marie!
I’ve only been doing it for 3 days and I swear I’m down 1/2 inch in my waist. Exciting!
I’m so glad I went ahead and mentioned it! I almost didn’t comment that day! I had just had my 2nd baby 2 1/2 months before starting the program, so my transverse muscle was VERY weak. By the end of the first week of the program I could definately feel it starting to work again, and by the end of the 6 week program I was on I had lost 4 inches off my waist and the “hernia” a surgeon told my I had was half the size as when I started. And I wasn’t even doing all of the exercises! I only closed my diastasis about half-way, and have been very lazy the last 4-5 months about doing them. Wearing the splint only helps if you do the work! I do notice, though, that even doing just a little bit throughout one or two days really makes a big difference for me, so I need to be consistent and get it closed completely. The Tupler Technique helped me avoid an unnecessary surgery!
WOW Christina! 4 inches is amazing!
I think so few people know about this and it is SO important.
I have only been doing it for 3 days — and not all the exercises — just the contractions. And I measured myself this morning and I’m down 1/2 inch. I’m wearing a pair of pants that were too tight before — YAY!
I’m dealing with this too, following two pregnancies. I finally buckled down after you posted last week about it and figured out that I have a 6 finger separation in the middle, far worse than I thought. Starting yesterday morning, 1/16, I started wearing my belly binder again and faithfully did the contractions throughout the day, and I am very pleased to say that I lost 1.5″ on my waist in just ONE day of exercises. I can tell a huge difference in the mirror. If you start, it is very motivating that you will see results right away. And, you will have far better results with wearing support on your abs, be it a binder or her splint. She gives reasons why her’s is better than a binder because in putting hers on, you pull each of the two muscles to the middle and they stay that way while wearing the splint (and thus the connective tissue can heal).
It’s incredibly important that I keep the binder on (and I ordered her splint which comes next week…that thing is doing on me the minute I give birth next time) UNTIL I’ve strengthened my transverse abs again and allowed the connective tissue to be restored. I have very weak connective tissue because I can feel pulsing when I check for the separation as well as having a bulge when I lay down and lift my head up (don’t do that more than once though, more damage will result).
I ignored this reality for months (daughter is 9mo) hoping if I just hunker down and get some ab exercises in, I’ll lose weight then see what it looks like. Obviously so many other women get flat abs without a thought to this, so it isn’t necessary right? WRONG, for me. Thankfully I was lazy and didn’t to too many of those poor ab exercises, LOL, because what I did do made it worse. Also, I wore a belly binder following birth (great move) but I did NOT do the contractions and exercises to strengthen the area so that when I stopped wearing the binder, my middle couldn’t support myself. So, everything got lose and I seriously looked 5-6 mo pregnant before yesterday.
Lastly, it’s important to be careful about lifting children, rolling over in bed and especially getting up out of a deep chair or the floor. If you don’t wear support, you can ruin the progress you made. But if you wear support, you protect those muscles and tissues much better while they heal. You will also learn to eventually flex your abs in to support those movements.
This is my priority when it comes to fitness for the next few weeks. It’s not hard, it just takes thoughtfulness about it all day. I put up a couple cards on the wall with “Tupler!” written on it so I’ll remember to do them. I also put a reminder on my iPhone for when I leave my house to beep to do them in the car.
I am very pleased to say that I lost 1.5″ on my waist in just ONE day of exercises. I can tell a huge difference in the mirror. If you start, it is very motivating that you will see results right away.
WHOA!
Wow that is amazing!
Yes, I just did it for 3 days and have lost 1/2 inch. I’m going to go order the splint right now!
Lastly, it’s important to be careful about lifting children, rolling over in bed and especially getting up out of a deep chair or the floor. If you don’t wear support, you can ruin the progress you made.
And YES this is sooo true!
Thank you so much for sharing, Alicia! I am so encouraged!
By the way, I still don’t understand how to tell how many finger widths you have. As far as I can tell it’s only 1-2 for me, but I don’t know if I am doing it right.
I checked improperly in previous times. On Sunday, I went to her website where there is a free ebook (put it on my iPhone then laid on the floor to check) and followed her specific instructions. I was sad to fit 6 fingers in
I was unable to determine the separation in my lower and upper abs though. Here’s the link to download the tips which includes instructions. http://www.diastasisrehab.com/tips-signup.html. Also on page 5 of the book.
Thank you, Alicia,
I just downloaded the free e-book and checked it the way they say to do it (MUCH better explained in the e-book) and I have 1-2 fingers wide in my belly button and 1 finger below.
I have the pulsing and bulge, too.
UGH then we both have work to do
.
I’m doing it!
I do feel like my stomach is starting to feel more toned. I’m excited to keep going. Still haven’t ordered the splint but will today.
http://www.raisingarrows.net/2011/05/diastasis-recti-tummy-chronicles.html/
Raising Arrows has done a whole series on this {using the same technique}-it’s great resource!
She has a great site…lots of stuff there!
Thanks AM,
I just bought this for my cousin who has had 4 children and was trying to do sit ups but can’t because her last epidural screwed up her back so much. She will do SO much better with this.
Just a couple of corrections — 1) in your post you talk about the cat vomit exercise helping to give you a great six pack. That is incorrect. The cat vomit is for the Transverse Abdominis and the “six pack” you are referring to is your Rectus Abdominis — two totally different muscles — and this exercise is for the TA. By the way, the RA is actually an *8* pack.
Also, in the Ferris video, the young man is moving his spine a little bit as he exhales and contracts. This is incorrect. Anyone doing this exercise needs to keep the spine perfectly still and flat.
Finally, I would refine Ferris’ instruction by saying the best way to practice this is to exhale AND pull your belly button up to the spine at the SAME TIME. This is both easier AND more effective. Just don’t move your spine!
Thanks for all the great posts!
Finally, I would refine Ferris’ instruction by saying the best way to practice this is to exhale AND pull your belly button up to the spine at the SAME TIME. This is both easier AND more effective. Just don’t move your spine!
Thanks, that is easier. I’ll try that…
I”m really glad you posted about this. I downloaded the Kindle version of the book on Saturday after your Facebook post about it. I read the whole book this weekend and I’ve been trying to start doing the exercises. I think it will really help. I noticed this summer that I had a separation between my ab muscles right at my bellybutton. I mentioned it to my husband, who dismissed it as normal so I didn’t think much about it until your post. I’ve been frustrated at still looking like I’m 3 months pregnant even though I work out and eat well. I also was confused as to why when I worked out more this summer than I had been doing before, my waist size increased, and my pants got tight, even though I was getting stronger in my legs and arms. I am really excited to do these exercises. So far I’ve been able to do some of them in my car at red lights, but I’ll work in time to do what she recommends. I also ordered the splint. The separation I have is only at my bellybutton and is about 1 finger wide and 2-3 fingers long.
Do you have a link to the splint she recommends?
http://diastasisrehab.com/diastore/product_info.php?products_id=29
I didn’t buy her book, but I bought a kit sold at her website. I a DVD explaining the exercises, a splint and a record book for the exercises. That was last year about this time. I worked SO well – I started the Paleo diet at the same time and lost 12 lbs., which also helped. My abs are SO tight now, and my back doesn’t hurt anymore either. I still keep up with doing my maintenance exercise. I’m so glad I found this technique!
@Alisha Thanks for sharing! I’m excited!!!
I had a diastasis recti (after 3 kids in 5 years) that just would not come back together. I did the Tuppler exercises and own the book but just didn’t have good results. In retrospect, I think my progress might have been hampered because I was an avid baby-wearer. Although I don’t regret wearing all of my sons for an extended time, I think it made it harder for my DR to heal. I eventually ended up having surgery to repair it (when my youngest was old enough that he didn’t want to be carried anymore and didn’t need to be picked up very much.) The surgery and lengthy recovery was ten times more painful than childbirth but now that I am more than two years post-surgery, I still feel like surgery was the right decision for me. Mine was bad enough that my intestines were bulging through the gap. It was uncomfortable to exercise or even chase my kids, so once I finally healed, not having a big DR revolutionized my life.
I followed your link to try and buy the splint, but when I did there were not buying options. It talks about the splint and about how to put it on, but I don’t see a buy option. Extremely frustrating, just wondering if you are having the same problem. I am so excited to try this program, it explains why I can never get a nice flat tummy no matter how hard I have tried and why my lower back always hurts. I had my twin boys about nine years ago and just thought lower back pain was just something I always had to deal with. My tummy is like the before and after photos where the girl doesnt really look like she needs the program but has a slight tummy. So I’ve always thought I was just being overly picky. Now reading what you wrote and doing the self test I realized that I do have a diastasis, its a three finger one. Thanks so much for making this post.
You can buy on this page: http://www.diastasisrehab.com/diastore/product_info.php?products_id=29
It’s not very obvious but if you scroll all the way down to the bottom of the page, you choose the size and color with drop down boxes, then a tiny yellow Add to Cart button at the very bottom right.
She needs a new web design!
Hi Anne Marie! When I saw your tummy photos I was going to write to you about Lose Your Mummy Tummy and DR, but I’m glad someone else got to it! I did the program for about a month last year and then gave up, but have been back on the wagon since the new year! I have a 3 inch separation, pulsing, bulge, and also umbilical hernia from time to time. Doing the exercises and wearing the splint helps a lot. I am joining a support group in my area to keep me doing the program! She also offers an online support group. As far as the alignment lady vs Tupler technique, I have to agree that Tupler technique is definitely not advocating altering your alignment or tilting the pelvis forward. The moves you make are very subtle, and what you are trying to do is encourage your muscles to come back together and allow the tissue to rebuild between your ab muscles. I think of it like two hands joining over my belly! As a former professional dancer I am very aware of my alignment and I am not doing anything “bad” when I do the exercises. I also had a physical therapist tell me that DR is fixable, and to hold my muscles together while I did gentle stomach exercises. Very similar to Tupler. Best of luck, keep us posted. I’ll be trying to do my exercises too!!!
Cat Vomit cracks me up! My husband used to make fun of the Cat/Cow position in regards to birthing.
hey ann marie! this post made me think of the many cultures who tightly wrap a woman after giving birth. have you seen/heard of this tradition? http://www.vespaandtheladybird.co.uk/article.html
Wow, no! I wish I had! Oh, well, I know now!
I still need to order my splint!
I think I have this…as you will see from the before pictures I sent you for the Kettlebell workout. Just did my first set of 10 reps of the cat vomit workout and I have to say…worked my abs way better than the crunches I did last night. I wish I would have read your post sooner. Just snagged the book from my local library, can’t wait to read it!
Keep me posted!
I’ve been trying to do my first 200-300 contractions first thing in the morning because the day goes by and I forget. Like today. It’s 7:30 and I’ve forgotten all day. Luckily I did those 200 in the shower this morning. 800 to go!
Diastases are such a pain (pun intended, heehee)! This is a great exercise, and it’s nearly identical to the technique Elizabeth Noble teaches in her excellent book, “Exercises for the Childbearing Year.” I recommend that book to all preggie ladies. If you’re thinking of getting pregnant, definitely read this book. Don’t let the title fool you…it is chock full of wisdom on how to physically prepare for a real birth, and gives excellent exercises and relaxation techniques for pregnancy and postpartum recovery. I have a terrible diastasis after baby three and have been a bit lazy about it, LOL, but your post here has invigorated me to keep doing those exercises!!! Cheers!
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