Diastasis Recti Secrets for New Mom: Proven Methods and Postpartum Exercises for Healing Core Weakness and Weight loss
“Taking care of yourself is just as important as taking care of your baby.” Dr. Jena Bradley In Diastasis Recti and Pos
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English Pages 121 Year 2020
- Categories
- Physical education and sport
- Bodybuilding
- Commentary
- Postpartum Exercises for Healing Core Weakness and Weight loss
Table of contents :
Acknowledgement
Foreword
Section One: Introduction
Chapter 1: Meet Your Coach
Chapter 2: Preparation Work
Diastasis Recti Secrets
What is Diastasis Recti (DR)?
How to Measure Diastasis Recti
How to Treat Diastasis Recti
Section Two: The Secret Sauce
Chapter 3: SECRET #1
Transverse Abdominis Engagement
The Foundation: The Transverse Abdominal Muscle
Deep Breathing
Transverse Abdominal Muscles Engagement with 360 Breathing
Practice Together
Start with the Belly Button
Below the Belly Button
Above the Belly Button
Common Mistakes When Activating the Transverse Abdominis
Ribs Flaring
Ribs Gripping (clenching)
Three Types of Breathing to Avoid
Sucking in your tummy all day
Chapter 4: SECRET #2
Posture Matters
Posture Awareness
How to Correct Your Posture
Your Everyday Movements
Chapter 5: SECRET #3
A Belly Wrap
Do You Really Need A Belly Wrap?
What is a Belly Wrap?
Corset
Waist Trainer
High Waist Shaper Undergarment
Belly Wrap or Belly Binder
DR-Friendly Belly Wrap
How Often Should You Wear the Wrap?
When Not to Wear a Belly Wrap
Chapter 6: SECRET #4
Tension
What Exercise Can I Do?
Tension and The Gap
Feeling the Linea Alba
Recognizing the Current Stage of Your DR Journey
1. Beginner Stage
2. Intermediate Stage
3. Advanced Stage
What Do the Stages Mean to You?
Targeted Diastasis Recti Exercises
Beginner Stage Exercise
Intermediate Stage Exercise
Advanced Stage Exercise
Two Important Questions
Indication of an Exercise Being Too Hard
The Secret ‘Too Hard’ Indicator
Track Your Tension
Chapter 7: SECRET #5
A High-Intensity Total Body Workout
Why You Need to Work Your Entire Body to Heal Diastasis Recti
Five Elements of Progressive Training to Improve Your Diastasis Recti
1. High-Intensity Interval Training (HIIT)
2. Strength Training
3. Core Exercises
4. Balance Training
5. Flexibility and Stretching
Five Tips for Choosing a Program
For those with No Extra Weight to Lose
How Long It Takes to See Changes
Regarding Milk Supply
Healing Diastasis Recti While Nursing
Remember To Always Listen to Your Body
Chapter 8: SECRET #6
Diastasis Recti-Specific Nutrition
How Bloating Slows Progress
Food that Make You Gassy
A Few Tips to Get Started:
A Side Note for Breastfeeding Moms
Other Ways to Help With Gas
Nutrition and Portion Control
On the Topic of Counting Calories and Food Tracking
Portion Control Containers Systems
Benefits of a Superfood Protein Shake
Chapter 9: SECRET #7
Remain Consistent
Finding Your WHY
How Do You Stay Consistent and Motivated
1. Choose a Program That Fits Your Current Life
2. Make Exercise as Convenient as Possible
3. Work Out when your Kids are Awake (At home)
4. Make It a Routine to Exercise Around The Same Time
5. Reward Yourself
6. Expect That Your Routine Will Change From Time to Time
7. Measure and Weigh Yourself Every Week
BONUS TIP:
Diastasis Recti Improvement
1. Diastasis Recti Gap (width)
2. Linea Alba Depth
3. Core Strength
4. Midsection Measurement
5. Morning and Dinner Progression
Section Three: Common Postpartum Related Conditions
Chapter 10: Uterine Prolapse
Symptoms and Remedies
Prevent a Prolapse during Pregnancy
Chapter 11: Pelvic Floor Exercises
The Importance of Pelvic Floor Exercises
Locate Your Pelvic Floor Muscles
Pelvic Floor Exercises
Kegel Exercise
Release Your Pelvic Floor Muscles
Chapter 12: Diastasis Recti vs. Hernia
What Are the Symptoms of A Hernia
Umbilical Hernia Treatment
Cosmetic Aid
Chapter 13: Caesarean Scar Issues & Massage
Common Caesarean Scar Issues
Caesarean Scar Affects the Healing of Diastasis Recti
Caesarean Scar Massage
Chapter 14: Pregnancy and Diastasis Recti
Pregnancy and Exercise
Posture during Pregnancy
Prevent Diastasis Recti during Pregnancy
How Kegel Exercises Help During Pregnancy
Chapter 15: Diastasis Recti Surgery
The Reasons to Consider a Tummy Tuck Surgery
Surgery Considerations
1. It's expensive! Anywhere from $5,000 to $15,000
2. Is weight loss also your goal?
3. Your post-surgical abdomen will not look like your pre-baby abdomen.
4. You should be done with having babies.
5. The road to recovery is long, and it's even longer in the unfortunate event of an infection.
6. You still need to learn how to strengthen your core and exercise correctly.
Section Four: Conclusion WHAT TO DO NEXT
You made it!
A Quick Start Guide:
References
About the Author
