Today’s workout is focused on Arms and Back. I have a throwback workout posted below. I will be filming the new Arms & Back workout, but I haven’t gotten to it yet. Life as a new mom is amazing, but scheduling things isn’t as easy as it used to be. I am still getting in my workouts, but the schedule is much more flexible!
Until the new workout is posted I have shared an older Arms and Back workout video below. This is the schedule for the week so far:
Arms/Upper Body + 30-Minutes of Easy Cardio- That’s Today!
Rest Day
Full Body Workout + Easy Cardio
Pair today’s workout with easy (talking pace) cardio of choice. That can be running, walking, jump rope, spinning, or other activity of choice. Many people enjoyed my Hula Hoop recommendation the other day, so I have also posted a Hula Hoop video below. I filmed it several years ago for fun. I love Hula Hooping, so if it gets anyone else to have a good time while getting in a good workout I will consider this day a success.
1. Pull-up/Bent Arm Hang 2. Bicep Curl 3. Tricep Drop 4. Plank Row 5. Shoulder Press 6. Decline Push-up 7. Dip 8. Tricep Push-up (right) 9. Tricep Push-up (left) 10. Walk the Plank 11. Chest Press Plank to Down Dog
Core Sculpt (The New Core Workout is Posted) + Moderate Intensity Cardio
Interval Cardio- That’s Today!
Arms/Upper Body + Easy Cardio
Rest Day
Full Body Workout + Easy Cardio
I have a few workout options today. My plan is to get in an interval run. I am also posting a Treadmill Option, HIIT workout option & a HIIT + Track Workout option. Be sure to scroll down and check out the different workout options.
Interval workout should be tough, so don’t be afraid to push! Let me know how you feel, and what option you chose for an interval workout! I will update this post and let you know which one I end up doing. My plan is to do an interval run.
Melissa
Treadmill Option:
Treadmill Workout Breakdown. ***This workout ranges from a 12 min/mile pace to a 6:40 min/mile pace, you increase by .5 on the treadmill each minute. You can adjust this workout for your own level to make it faster or slower. You can even adjust the length of the intervals, so that you start out doing 30 seconds at each pace, and build up to 60 seconds. Adjust the speeds to your level.***
Welcome to Day 17 of my 6-week workout challenge! Are you ready to work your midsection today? Yesterday we did a Butt Sculpt Workout, so today we are ready to work our core. This week’s schedule is below:
For my Cardio today I am going to do a Spin class. Jesse has a race this weekend, so he wanted to do some cross training. Spin is a great way to get in some endurance/cardio and work on leg turnover, without pounding his legs before the race. I haven’t taken a spin class since I was pregnant, so I am excited to try it out again. The class will be 45-Minutes long, so I will do one round of today’s workout, plus the 45-minute class for a total workout time of 60-Minutes.
I did a Facebook Live chat today on my page: @MelissaBenderFitness and got some great feedback, so I will definitely be doing that again in the future. I won’t be filming the new core workout until this evening. In the mean time I posted a Throwback Core workout option below. I will get the new workout uploaded as soon as I can, and post it here. Update: The New Workout Video is Below. Don’t forget, if you have a Diastasis, substitute the Diastasis Workout Video for this one. That video is great for the Deep Core Muscles even if you don’t have an abdominal separation.
Have fun, and I will see you soon with a new workout!
Melissa
PS Find me on Social Media: @BenderFitness and Jesse is on Instagram: @BenderCrosby1
Welcome to Week 3 of my 6-Week Workout Challenge! I fought some technology issues with getting workouts published this weekend. It took a long time, but I finally won! Friday’s Full Body Workout video was finally published yesterday morning.
I have posted links to last week’s workouts, and the schedule for this week. I took an unexpected rest day yesterday, so I had to adjust the schedule a bit. I was sore, tired, and trusted from fighting to upload last week’s full body workout for so many days.
I will be filming today’s workout this morning, but in the mean time I posted a Butt Sculpting workout video below. It still feels great to be back to working out! Update: The new workout is posted below, plus Jesse, Maverick and I went hiking today as our cardio.
Today is a special day in our household, because Jesse and I are celebrating 6-years of marriage. Maverick was two months old yesterday, so it’s an extra special year: our first year together as parents.
We hope you all enjoy today’s workout! The new video is below, as well as a throwback lower body workout.
Today is a rest day. Take the day off, recover, and get ready for Week 3.
Rest is just as important as work, so don’t skip your rest day! This is the time when your muscles recover and grow stronger.
How are you feeling so far with this challenge? I feel stronger, but I know that I really need to focus on the eating side of things as well. I am breastfeeding, and since I started working out I notice that my appetite has skyrocketed.
I will be posting recipes this week. Since I am on maternity leave from work I am cooking a lot more. All those pinterest recipes I saved are finally getting made now that I have more time.
It’s workout Day 13! The new workout won’t be posted until this evening so I have posted an alternate workout below. It’s a quick 20 minute HIIT workout that combines jumping rope and squats. It’s a great workout for fat burning and strengthening.
For a few of the moves I used dumbbells, but all of the exercises can be performed with or without weights. It’s important to work to your own level and challenge yourself.
If you don’t have a jump rope you have a few options: rope-less jumping (same movement sans rope), high knees, or mountain climbers. Another fun alternative is hula hoop intervals. 🙂 Your workouts should be something that you enjoy and have fun with. Don’t be afraid to get creative with your workouts and add something you enjoy!
It is Day 12 of our 6-Week Workout Challenge. Today is a Rest Day or an Easy Cardio Day. For easy cardio don’t do anything to get your heart rate up high. Easy means exactly what it says. You should be able to chat and not be out of breath. The goal is to get your blood flowing, but allow your muscles time to heal from the work you have put in so far this week.
We have a tough workout scheduled for tomorrow. So get ready to get sweaty, and enjoy your easy day! I posted two videos below: a simple stretch, and a recovery yoga flow.
Today I am taking Maverick to a Botanical Garden that has a few miles of trails. We are going with my mom, and it will be a nice active rest day. If I have time I might do a live yoga flow on my Facebook page (@MelissaBenderFitness). We shall see how the day plays out!
Welcome to Day 11 of my 6-week workout challenge. Today we are focusing on Arms and Back.
I was surprised at how much strength I lost in my arms and back during pregnancy & the postpartum period before I was cleared to workout. Exercises that used to be fairly easy for me have become difficult. Pull-ups aren’t happening at all, and I continued them into my pregnancy well into the second trimester, until I started to feel like they were putting pressure on my abs. Pushups are getting a little bit better, but are still a challenge, and my Dive Bombers need a lot of work.
My shoulders are feeling a little bit sore as I type this. That is most likely from the workouts and holding my son. I definitely need to create a shoulder/back stretching program so I can keep limber in these areas.
I haven’t filmed the new workout for today yet. (Update: The New Workout Video is Below) I know, I said that I was going to film it today and be caught up. My baby boy was having some gas pains this evening (I could feel the bubbles moving around in his poor little belly!) and he needed to be held and comforted. I ran out of time to film, so I won’t be able to film it until tomorrow.
I have posted an alternate Arms/Back workout below. As soon as the new video is up I will add the video to this page. You can do either workout.
I also plan on sharing some recipes and meal prep ideas this week so be sure to check back!
Melissa
New Workout:
Interval Timer Set: 10 Rounds of 30/50
L-Sit
Seated Shoulder Press
Warrior Row-Right
Warrior Row-Left
Tricep Extension
Lunge & Curl-Right
Lunge & Curl-Left
Tricep Pushup-Right
Tricep Pushup-Left
Squat, Tap & Press
Repeat 1-3X
Pair with 30-Minutes of Easy Paced (Talking Pace) Cardio
Throwback Workout:
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps *If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout. 1. Row Lunge (right) 2. Row Lunge (left) 3. Tricep Drop 4. Mountain Pushup 5. Curl (right) 6. Curl (left) 7. Chest Press 8. Tricep Extension (right) 9. Tricep Extension (left) 10. Decline Pushup
Repeat 1-3X.
Pair with 30-Minutes of Easy Paced (talking pace) Cardio.
Today is a Cardio Day. Get ready to sweat, because it’s an interval Cardio Day. That means we are going to be working at a high intensity.
For the Runners. Check out: Track or Treadmill Workout for Faster Running Paces. This is basically the workout I am doing today, but with recovery (easy pace) laps on the track between each hard interval. This can also be adapted for running, by completing one hard speed walking lap on a track, alternated with a comfortable walking pace.
The HIIT video option is posted below.
There are many ways to do an interval workout. The basic concept is the same one we use in most of my workout videos: high intensity work, paired with easy or resting periods in between. I talk about some options for your cardio in the video. You can jump rope, run, walk, swim, cycle: whatever feels best to you. Make this program your own, so it’s something you enjoy, that you know you are doing to improve your health.
As I mentioned in the video, I am also aiming to get in around 15,000 steps today (including the run!)
Have fun with today’s workout and let me know how you feel!
Melissa
Good Morning and Welcome to Week 2: Workout #9 of my 6-week workout challenge! Today we are focused on core. I was still behind on filming, so there are two workouts below. The first video is the new workout, and the second video is the throwback workout video that I posted while we were getting this workout video sorted.
The new workout is almost completely done on the mat, with the exception of the last exercise. It’s a great core workout, but not friendly for anyone suffering from Diastasis Recti. If you have a diastasis do this workout instead: Safe Core Exercises for Diastasis Recti.
The throwback workout is a standing core workout. Standing core workouts are great because you can do them anywhere. Plus, it’s fun to mix up the core exercises and challenge your body in a different way.
After today I should be back to being a day ahead of you with the workouts so you won’t have to wait for the new video on workout day. The workouts we have done so far in the challenge are all linked below.
1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day
Have fun with today’s workout! You can pair them together, or choose to do just one. Add 30-Minutes of moderate intensity cardio to your workout today to get maximum results. I posted a link to the 10-Minute Jump Rope workout video for anyone who doesn’t want to walk or run today.
Repeat 1-3X and pair with 30-Minutes of Moderate Intensity Cardio.
Throwback Workout:
10 seconds of rest, 50 seconds max reps 1. Squat Twist 2. Oblique Drop (right) 3. Oblique Drop (left) 4. Rotating Lunge (right) 5. Rotating Lunge (left) 6. Side Angle Reach (right) 7. Side Angle Reach (left) 8. Dancing Goddess Pose 9. Standing Leg Lift (right) 10. Standing Leg Lift (left)
Repeat 1-3X.
*Pair with 30-Minutes of Moderate Intensity Cardio* This means that you are maintaining a challenging cardiovascular pace. You could go faster/harder if you needed too, but you are happy that you don’t have to!
Welcome to Week 2 of my 6-Week Workout Challenge! Today is a Lower Body Workout Day.
I have a brand new workout for you today! It wasn’t posted earlier, but it is up now. There are two workout videos below. The first video is the new workout, but I also posted an alternate video for anyone who worked out earlier this morning, before the new video went live. I left that one up below, because it’s a great low impact workout.
We had a family fun day yesterday, and I was not online, so I got behind on the posting. I will get that video up for you ASAP, but in the meantime I have an alternate Lower Body Workout video posted below. I know a lot of people workout in the AM and I didn’t want to leave anyone without a workout.
Fun day with my sisters, mom, niece & nephew. <3
Walk with my sister and Maverick. Family Fun Day can be active too!
Have fun, and enjoy the new workout! This one should be paired with 30-Minutes of Cardio. I actually did a 30-Minute Run and a 30-Minute Walk. Jesse was running for an hour today, so I figured I might as well use the time to finish up my cardio.
1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day
New Workout:
Set your interval timer for 15 Rounds of 10/50.
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
In/Out Squat Jump
Plank to Sit-Right
Plank to Sit-Left
Warrior III Leg Lift-Right
Warrior III Lef Lift-Left
Plie Jump
Down Dog Hop-Right
Down Dog Hop-Left
Wall Sit Leg Lift-Right
Wall Sit Leg Lift-Left
Heel Tap Jump Squat
Repeat 1-3X
Pair with 30-Minutes of Cardio.
Alternate Workout:
Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.
*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.
10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps Repeat 1-4X 1. Leg Lift (right) 2. Leg Lift (left) 3. Hip Press (right) 4. Hip Press (left) 5. Leg Series (right) 6. Leg Series (left) 7. Plank Step Out (right) 8. Plank Step Out (left) 9. Lunge Reach (right) 10. Lunge Reach (left) 11. Step Up (right) 12. Step Up (left) 13. Plie Heel Lift 14. Chair Pose 15. Goddess Pose
Welcome to Day 7 of my 6-week workout challenge! Fantastic job making it this far! How are you feeling? Do you have any questions about the program, about achieving your goals or fitness in general?
This was our schedule this week. You have definitely earned a rest day! You can take a full day off, or have an Active Rest Day with some gentle activity.
I am already feeling stronger, more energized, and more motivated to keep going. I am going to work on some blog posts about the recipes I tried out this week, and staying on track with eating to help maximize your health and wellness, while achieving your goals.
My DietBet Challenge is going strong! I am seeing great check-ins, meal ideas & progress. It isn’t too late to join if you still want to participate in the weight loss challenge, and get paid for hitting your weight loss goals. There is almost $15,000 in the jackpot, and everyone who hits their weight loss goal gets a portion of that money. If you want to sign up do it ASAP so you have more time to achieve your goal. You can sign up until September 5th, but I’m not a fan of super fast weight loss (it’s harder to keep off & you are less likely to lose as much fat). You can still sign up here: www.DietBet.com/BenderFitness.
You can find me on social media: @BenderFitness and Jesse on Instagram @BenderCrosby1 (he is posting sneak peek videos of workout moves too!) and on Facebook: @MelissaBenderFitness
Enjoy your day off and get ready for a brand new workout week, starting tomorrow!
Melissa
It’s Day 6 of my 6-Week Workout Challenge! I have a great full body workout for you today! Each round will take 20-Minutes to complete. I paired this workout with a 3.1 Mile Walk outside with my son, sister, niece and nephew. I love going on family walks. It’s a great time to talk & enjoy each other’s company while getting in some exercise.
At the start of the video I demonstrate some variations for anyone who is not ready for high impact/plyometric movements. Listen to your body. If you just had a baby you might be experiencing some pelvic floor weakness-if that is the case do the low impact variations. You will still get in a great workout.
We had some technical difficulties, so the video below was my second round of the workout. We filmed the first round, but got an error message and found that the video didn’t save. Luckily Maverick was content (after a between rounds feeding) and we were able to film the video without any problems. I definitely felt the second round! It felt good to repeat the workout though. I am feeling stronger every day.
I can’t believe Maverick is already 7-weeks old. Time is flying! I took a picture the other day after I was jump roping, because he thought it was hilarious!
Today is also Day 5 of my DietBet challenge. If you are joining me for the weight loss challenge I want to hear how you are doing, and feeling. If you wanted to join the challenge, but haven’t yet, you can sign up until Monday September 5th. That said, if you want to do it I recommend signing up as early as possible so you have more time to achieve your goal (and win money for hitting your goal!) If you still want to check it out you can do that here: www.dietbet.com/BenderFitness.
We hope you enjoy today’s workout!
Melissa, Jesse & Maverick
He’s too cute. I just had to share this picture. <3 #ProudMama
Today is Day 5 of my 6-week workout program. Today is a Rest Day or an Easy Run Day. For those of you looking for an active rest day, I have posted a yoga video below.
This workout schedule incorporates 1-2 rest days per week. Listen to your body to determine which option is best for you.
If you choose to run, be sure to maintain an easy pace. This means you should be able to carry on a conversation.
Are you ready for workout #4? Today we are focused on the Arms and Back, with some nice cardio fat burning before each exercise.
I chose jump rope for my cardio bursts, but you can pick whatever cardio option you are most comfortable with (just be sure to challenge yourself and keep your heart rate up!)
How are you feeling so far with the workouts? I am using the hashtag: #6wksofBenderFitness on Instagram. Use that tag in your check in photos so I can find them easily! I love seeing you all working out with me. It’s so motivating to do this as a team. You can find me on social media: @BenderFitness, and on Facebook: @MelissaBenderFitness
I planned on pairing this workout with an interval run at the track, doing .5 mile repeats. I didn’t make it to the track, so I have the run on my agenda for tomorrow instead. That doesn’t mean you can’t pair the workout with an interval run today though! Just remember, sometimes life happens, but make your fitness a priority. If you have to re-schedule it’s not the end of the world, but if you can get in even a short workout it helps you stay consistent and on track!
As a reminder, my DietBet challenge started on Monday, but you can join up to 2 weeks into the game. If you still want to join earlier is better than later, because you will have more time to hit your goal: www.dietbet.com/BenderFitness. There is over $13000 in the pot right now, and everyone who hits their weight loss goal gets a portion of the money.
Have fun today!
Melissa
Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50, Dumbbell and a Jump Rope (optional).
Welcome to Day 3 of my 6-Week Workout Challenge! How are you feeling so far? So far this week we have worked our lower body, and our core. Today is a Cardio Day. Yesterday we did Interval Cardio, and today we are mixing it up and doing a Moderate Intensity Cardio workout.
What does that mean? It means that you are pushing yourself to a pace where you know you can still go harder, but you don’t really want to.
Easy Pace is a pace you can comfortably talk at. Moderate Pace is a pace that is challenging, but you know you have more fuel left in the tank. Hard Pace is maintaining a challenging pace where you can answer questions with 1-2 words, but not full sentences.
You have several options for your cardio of choice:
Running or Speed Walking for 30-Minutes. Here are some ideas: Spice Up Your Cardio Routine.
Jump Rope. (Video Below).
Cardio HIIT. (Video Below).
I am going to be doing a Moderate Intensity 30-Minute Run Outside. I will post about it & share photos once I get it done! Don’t forget, if you want to participate in the DietBet Weight Loss Challenge for a chance to get paid to hit your weight loss goal you can still sign up here: www.dietbet.com/BenderFitness. The game officially started yesterday, but you can join up to 14-days into the game. The earlier the better though, because you will have more time to hit your goal!
Have fun with today’s workout & let me know which option you choose!
Melissa
Week 1 Schedule:
Lower Body Workout + 30-Minutes of Cardio
2. Core Sculpt Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day
1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)
Today’s workout is all about the core! I have missed core workouts so much! It’s definitely an area of weakness for me right now. Being 6-weeks postpartum, it is definitely one of my main areas to work on! This is the first Core workout of our 6-week workout challenge, and the movements are going to progress each week.
If you have Diastasis Recti please do this core workout instead: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. The exercises in the video below are not safe for people suffering from Diastasis & can exacerbate the symptoms. If you don’t have Diastasis (or any other conditions that prevent you from doing core work), you are safe to go with the workout below!
My DietBet Challenge also starts today! For those of you looking for some extra motivation to lose weight (and a chance to earn money for losing weight!) it’s not to late to join: www.dietbet.com/BenderFitness. I am participating in the challenge, so we can do this together!
Week 1 Schedule:
Lower Body Workout + 30-Minutes of Cardio
2. Core Workout + Interval Cardio
3. 30-Minutes Moderate Intensity Cardio
4. Arms/Upper Body & Interval Cardio
5. Rest Day or Easy Cardio Day-(Optional: Long Run for Runners)
6. Full Body Workout + Walk
7. Rest Day
I did one round of today’s workout, and paired it with a 3.5 mile interval walk/run while pushing my son in our running stroller. That stroller adds an extra challenge, especially on the uphill! Depending on your fitness level you can vary the type of cardio.
Cardio Options:
Go for 30-45 minutes total Cardio. Length of the interval is going to depend on your fitness level.
Intervals can range in length from 1 minute to 5 minutes-alternating easy pace with hard pace. This is based on your current fitness level. Select the level that is best for you.
Level 1: Regular Paced Walking with Speed Walking Intervals.
Level 2: Walking with Running Intervals.
Level 3: Easy Run Pace with Moderate to Hard Pace Running intervals.
Maverick ready for our Interval Walk/Run
Have fun with this program!!!! I can’t wait to get in shape with you! Also, if you still want to join my DietBet challenge, it isn’t too late! You can sign up here: www.dietbet.com/BenderFitness.
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1 He is posting Sneak Peek moves too, so be sure to follow him!
It’s finally here! Day 1 of my Brand New workout challenge! I am 6-weeks postpartum, and finally cleared to workout. My body has changed a lot since giving birth, and I have a lot of work to do to build my strength back up. I have more body fat (especially around my midsection), and less endurance. All of that is going to change over the next 6-weeks!
This challenge is going to include new workouts, which will be appropriate for all levels. Modify as needed, and feel free to adjust the workout days to fit best with your schedule. The best workout routine is one that you will stick to, so figure out what works best with your schedule, and be consistent.
If you are looking to lose weight, my DietBet challenge starts tomorrow: www.DietBet.com/BenderFitness. A chance to win money is a great motivator for some people, so check it out and if it will motivate you to hit your goals join in! I am personally participating in the DietBet challenge. I want to lose some fat, and get my body composition closer to what it was pre-pregnancy.
If you suffer from Diastasis Recti (Abdominal Seperation): Check out this article and video: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. Substitute this core program for any of the core exercises I include in this challenge. If you have questions feel free to post them! I will be doing my best to answer them as we go.
I am combining these workouts with running. You can substitute walking, speed walking, jump rope, or an alternate cardio of choice, or even just increase the number of rounds you do of each exercise video. If you are postpartum and suffer from urinary incontinence/leakage stick to a lower impact cardio option. Allow your pelvic floor time to recover before doing the High Impact options of each exercise.
This is going to be a full body program to improve your overall health and fitness, and these are the actual exercises I will be doing to get myself stronger, healthier, and more fit. I am doing it right with you. I would love to see who is joining me for this challenge so feel free to comment, tag me in your posts, and let me know how it’s going. If you want to share a before and after photo I would love to see it, and share it (only with your permission!)
Here is what you can expect to see/do this week if you are joining me!
Have fun with this program!!!! I can’t wait to get in shape with you!
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1
During my pregnancy I went into mega research mode. Two of the main areas I studied were Diastasis Recti and Pelvic Floor Health. As it turns out, both are very inter-related. If you have a problem with one, you most likely have a problem with the other.
You might already be familiar with Diastasis Recti, or those words might be brand new to you. Basically, it means abdominal separation. It commonly occurs after pregnancy. For some women the gap in their abdominal muscles closes on it’s own. For other women that gap remains and requires a lot of work to heal. Pregnancy isn’t the only cause of abdominal separation. It also occurs in body builders!
The cause of Diastasis Recti is increased intra-abdominal pressure (this is why it’s so important not to hold your breath during core exercises!) The midline of your abs is called the Linea Alba.
The Linea Alba is connective tissue, and when it is under a lot of pressure it can separate.This leads to a bulge around the belly button and in the lower abs. If you have Diastasis Recti no amount of crunches is going to give you a smaller belly—In Fact, crunches will make it worse! Not only that, but you are more prone to back pain, overall core weakness, decreased posture, and increased risk of developing a hernia.
Now that you know what Diastasis Recti is, this is how you can test for it: (Demonstrated in the video below).
Lie supine (face up) on the floor. Bend both knees, with your feet flat on the floor. Place one hand gently behind your head (for support, no pulling!) and with the other hand place your fingertips over your belly button. Contract your abdominals, lifting your head slightly off the floor, and moving your rib cage toward your abdomen (imagine hooking your lower ribs over the top of your abs). If you feel a gap in between both sides of the rectus abdominus (the six pack abs on either side of the belly button) that is larger than 2.5 finger widths apart, you most likely have Diastasis Recti. You can also have a doctor check you for this if you aren’t sure.
Other signs: The gap doesn’t close when you contract your abdominal muscles, and you may have a ridge or “shark fin” like line up the center of your abs when you do this test.
Exercises to Avoid with Diastasis Recti:
The Rectus Abdominus muscles are responsible for trunk flexion. Any traditional core exercise, like crunches, will increase the pressure to this area, and can make your abdominal separation worse. Avoid spinal rotation, as this can cause further separation of the abdominal muscles. You should also avoid deep backbends, and exercises that stretch the abdominal muscles (like leaning back over an exercise ball).
If you have a large Diastasis (greater than 4-5 finger widths apart) it is best to see an Occupational or Physical Therapist for a personalized strengthening program. While it is never to late to start a program (even if you have had Diastasis for years!) starting your program as soon as possible can help prevent additional problems or development of compensatory movement patterns.
If you have urinary incontinence or leaking, I highly encourage you to see an Occupational or Physical therapist who is certified in Pelvic Floor health. Even after a baby, leakage is never normal, and indicates a problem. Plus, with help and the correct exercises it’s fixable!
The exercises below are appropriate for helping to close an abdominal separation (and for strengthening even if you don’t have a separation!)
Exercises to Strengthening Your Core & Help Close Diastasis Recti:
*Do not start these exercises until you are at least 6-weeks postpartum, and have been cleared by your doctor. Listen to your body. If you are postpartum and experience increased, red bleeding it’s a sign that you are doing too much and are not yet ready for exercise. It is always best to consult a physician before starting a new exercise program.
Important things to know before getting started:
Avoid crunches and trunk flexion exercises, or exercises that require deep back bending/abdominal stretching.
Avoid front planks until you are able to maintain a strong core/transverse ab hold, and demonstrate improved density of the connective tissue.
****Glute & Back Exercises support core strength and closure of the Diastasis. Perform all exercises with transverse ab engagement. This workout is core specific, but a well rounded exercise program will speed up your results****
You Are Not Ready to Progress to “Regular” Core Exercises until:
Core remains engaged during all exercises-no bulging belly.
The exercises don’t make you feel like peeing or cause urinary incontience
You have no back pain/pressure during the exercises
No Excessive trembling/shaking occurs during the exercises
Connective tissue should feel firmer
The Exercises:
*Exercises 1-4 are progressive. You will add exercises 2,3, and 4 progressively. Exercises 5-8 can be completed immediately with no progression required.
Heel Slides: Bend your knees and keep your arms at your sides. Slide leg out while inhaling, until your leg is parallel with the floor. Exhale to return to starting position. Alternate legs. Listen to your body and over time increase to 20 reps per leg before progressing to exercise #2.
Table Top Heel Slide: Exhale one leg to table top position, knee directly over your hip and shin parallel to the ground. Inhale and extend leg close to the floor-as close as possible without arching your back. Start with one leg at a time. Alternate and build to 20 reps. When you can do 20 Reps you can advance to using both legs. Once you can complete 20 reps per son of exercise #1 and #2 you can progress to including exercise #3 in your program.
Toe Taps: Lift both legs to Table Top position. Maintain a 90 degree bend of the knees and tap your toes, alternating legs. Make sure you have no back arch/lift. Once you can complete 20 reps with good form, progress to including exercise #4 in your program.
Double Leg Lower: Start with both legs extended toward the ceiling, directly over your hips. Gently lower legs toward the floor, and return to starting position. Only go as far as you are able to without belly bulging or back arching. Build to 20 reps.
Transverse Ab Squeeze: Pull the core in tight, from the bottom to the top. Ensure that you can breath, and build up to a 20-breath hold.
Pelvic Tilt: Start in supine with knees bent close to your backside. Keep your glutes relaxed, and use the lower abs to tilt your hip bones toward your rib cage.
Pelvic Bridge: Start in supine with knees bent close to your backside. Keeping the core engaged, lift your hips and squeeze your glutes toward the ceiling.
Reverse Plank: Place hands below your shoulders. Lift your body until you form a straight line from head to hips to heels. Progress to 60-second hold.
