>Alright guys, so we are talking about diastasis
recti, or diastasis recti, however you say it, now for YouTubers that are watching, this
is actually a demonstration video that goes along with a blog right now on HeidiPowell.net,
so for the details, head over there, I’m simply going to demonstrate because it’s like 115
degrees, and Chris is filming, so we’re gonna’ be fast here.
>Alright, so we’re doing um, one test, and we’re going to be doing 5 different exercises
so you can see what they look like. The test, this is a test to check to see if you have
diastasis recti, or diastasis recti, I’ll call it DR for now. Alright, so you’re gonna
lay flat on your back, you’re gonna bring your heels as close to your booty as possible,
you’re gonna take one hand, put it underneath your neck, up here, the other hand, you’re
gonna put your fingertips flat on your stomach, fingers pointing downward, keeping your chin
up towards the sky, you’re gonna lift your upper abs, put your fingers in there, and
like, push down. I have a 2 finger gap right now, right there, you can kinda see it. See
that? So the biggest thing you want to do is keep your chin up, don’t do this, chin
up. So that’s to check to see how big your gap is. I used to have a 3 finger, now it’s
just under 2. Anyway.>Alright, so the first exercise, again, for
all the details on how to do it, how many to do, etc, go to HeidiPowell.net, the first
one we’re gonna talk about is simply drawing in. Now this one technically is a part of
every other move that we do, but I just want to show you what drawing in is, it is not
sucking in, it’s not like, you know trying to suck in as hard as you can, cuz typically
we pull in those upper abs, drawing in is done from your lower abs, you’re gonna act
like there’s a string attached to the inside of your belly, and something’s pulling in
and up, so you’re gonna pull your belly button up towards your spine, I’ll demonstrate…
>That’s drawing in, I’m just holding in as far as I can, from the bottom, where it’s
sucking in a lot of people do. That’s not right. Draw in, so chest up, draw in from
the bottom, that’s a draw in.>Okay, now that I can’t breathe, we’re gonna
move on to vacuums, so a vacuum, we’re technically, we’re gonna draw in, just like we were before,
we’re not gonna suck it, but we’re gonna do an inhale, and exhale, and on the bottom of
the exhale, we’re gonna’ draw in and we’re gonna hold for as long as we can, once we
can’t hold our breath any longer, keep our abs drawn in, and you’re gonna breathe slowly,
so let me demo. Heads up, I’m gonna run out of breath with this, but here we go. Inhale,
and then I’m gonna exhale all of my air, draw in, and hold. It’s really hard. So say I can’t
breathe anymore, I’m still holding, but I’m breathing nice and easy, and again, recommendations
for how long you should do this, head to my site, and that’s a vacuum.
>Then next exercise, this is what the barbell, or barbell, broomstick, you could do barbell
too, but let’s not start that. Broomstick or dowel rotations, so basically, we’re gonna
perform a vacuum, and at the bottom of the vacuum, we’re gonna twist. This seriously
is one of the best moves to kind of cut in those obliques, cut in the sides, and define
those obliques, I love it. So inhale, exhale…So basically, you’re gonna perform as many rotations
as you can, while holding your breath and keeping your abs drawn in. Now I’m sure if
you need to breathe and you want to keep going you can, the way that I personally do them,
every single day, is I draw in, or breathe in, breathe out, suck in my abs, and I rotate
from side to side, I try and get in about 10-12 reps before I have to breathe, I take
a quick breather, and then I do it again. So I’m not gonna do it again, cuz I still
have two more exercises to show you.>Next one up, this is a fun one, it’s an abductor,
and abduction with core activation, this is great for diastasis recti, so we’re gonna’
lay on our backs, using a resistance band, you’re going to once again, draw in, and activate
our core, so we’re gonna exhale, activate our core, and we’re gonna do an abduction
with the knee, so…rest…got that?>Alright, so the last exercise we’re gonna
take the band off, this is called a heel slide with core activation. So same kind of a concept,
we’re gonna activate the core out on the exhale, and then we’re gonna slowly slide one foot
at a time, so…keeping that core nice and activated the whole time…other leg, slowly
slide that heel back, keeping that core activated, inhale, exhale, activate, slide down, and
slide back.>So again, go to my site at HeidiPowell.net
for all the recommendations on how many reps you should do, when you should do these, moms,
if you’ve had babies, there’s the test to check to see if you have diastasis recti,
so anyway, let’s get fixing it! Just like I did, again, I went from a 3 finger gap to
I’m about a 2, little under 2 inches, 2 fingers now, so it does work, it just takes time,
persistence, and patience.>Alright guys, hope this helps! Bye!