You asked for them here are just a few examples of tummy safe postnatal exercises.

Once you have correct tva activation and pelvis and torso stability these awesome core exercises will help promote recovery and muscle strength.

These 4 exercises are just a few of the many core and strength exercises that are programmed in our Superfitmum no crunch your way to a fitter, stronger you!

Exercises also suitable to prevent #diastasisrecti during pregnancy.

#pregnancy #pregnancyexercise #pregnantandfit #fitforbirth #fitmums #fitpregnancy #postpregnancy #coreexercise #fitness #postnatalfitness #postpregnantworkout #moms #nocrunches #birth2fitmum #losebabyweight #superfitmum #postnatal #exerciseprogram

Love my biceps and how much they have grown, so yeah I’m blowing them kisses 😚😗. New PR for me this morning: 15lb #dumbbell curls and 30lb EZ-bar curls. I’m feeling it. About to fuel my muscles with good food and get this day rolling.

#growbabygrow #liftlife #weights #homegym #getfit #momswithmuscle #bodyafterbaby #mommytummy #diastasisrecti #4babies #believe #thinkpositive #bepositive #aboutthislife #trainhard

In 2005, Diastasis Recti was a thing. Not a common thing, but a thing. It was a thing no one talked about and everyone avoided acknowledging.

Think before that. 1990′s…80′s…70′s. How many women did you know that had the pregnant belly long after childbirth? How many reports of umbilical hernia surgery did you hear about? Did it exist? Sure. Was it present in 65% of all women who had been pregnant? I don’t have that data, but I’m thinking we would be way ahead in awareness if this had been a consistent problem for a generation.

Take this article for what it’s worth to you: This is a Theory and something we need to be honest and open about. 

This is NOT the Blame Game. When you don’t know, you don’t know.

And when you know better, you do better (Maya Angelou)

Let’s start with me.

I had severe Diastasis Recti after the birth of my first child. I spent my pregnancy teaching fitness classes and lifting weights. Immediately after I had my first daughter, by Caesarian, I started doing intense ab exercises again. And when I was released to exercise, I ran, lifted weights, and dove into Pilates.

Here are some of the stories from women I know:

-worked out throughout pregnancy and jumped into BootCamp as soon as released by the doctor

-did the same workout after pregnancy that she did before

-dove into an intense at-home workout as soon as possible after pregnancy

-did tons of crunches immediately after pregnancy

When your Obstetrician released you to exercise, what do you think his definition was? Did he define it? Did he tell you to ease in and you ignored his advice, or did he just say that you can start getting your body back?

My point: when new moms, who feel like they have just been torn apart by 9 months of carrying around a large watermelon, are told they can go get their body back, they sometimes think it’s time to go whole-hog. I know I did.

When you went to a Boot Camp class, a trainer, or a class, what did they say? 

Did they ask you to take it easy? What does that MEAN to a new mom? Were there any other definitions given by your instructor? 

And if you worked out at home, did your at-home trainer or coach give you any specifics on what is safe at this point in life?

Probably not.

And then let’s think about the psyche of a new mom, who is not getting any sleep, feels torn apart, and possibly spends a little too much time with “E News” on. What is the message?

Any day of the week, you can watch a general news show and find out that yet another Hollywood mom is back in pre-pregnancy shape 3 weeks after giving birth.

People, it’s Hollywood. It’s MADE UP. 

You have NO idea what is really going on there, who fixed her wardrobe, and how many layers of tightening garments she is wearing.

This “ideal” of postpartum perfection is one huge reason I think women dive into major fitness programs without thinking that they need to modify anything. There is this mindset that modification=weak.

Here’s my thought.

Do you think that when a major athlete comes out of an injury or surgery that he runs on the field, playing at 100%? He knows that if he does, he’ll be right back on the hospital bed, and he might even lose his career.

Let’s consider this.

Let’s consider that a woman who was pregnant just went through one of the most major body changes that any of us go through. Let’s consider that maybe it takes a little time to reconnect tissue that could be injured. Let’s send a new message.

This is just my opinion.

From the OB: “You are released to a walking fitness routine and to workout with _____ “ (a specified post natal program or post natal certified trainer)

From the trainer: “Hey, so glad you’re working out with us today. Here are the things you will need to modify today to make sure you are healing your rectus abdominus, not causing injury…”

From the News: “Let’s have an honest discussion about what post partum women should be safely doing so that they reduce risk of injury and surgery.”

How would that be?

You have a pretty major choice here. You can keep the information you have gathered here for yourself, or you can empower someone else. You can find out that you have Diastasis Recti and begin the repair process, or you can educate your community on what it is and what we should be doing about it. 

If you have Diastasis Recti and/or a hernia, and you’re not sharing information with your girlfriends, your doctor, and your trainer, then this problem is not going to be solved. 

I will continue getting messages like this:

“Carrie, I stumbled upon your website and found out that I do have Diastasis Recti! I didn’t even know there was such a thing, and my children are grown!”

“I found out today that I have Diastasis Recti, and I have been doing everything wrong!”

“I feel so alone…”

So, speak UP. Tell your story, share your information, and especially speak up to people in the health profession. We won’t help anyone by staying silent. There’s no shame here. Help a girlfriend out.

What’s your Diastasis Recti story?

The wonderful Stephanie Bakle with her daughters, Mika (6) and Emi (2.5). Stephanie suffers from Diastasis Recti (separation of abdominal muscles postpartum). She has opted out of surgery in favor of exercises that can help her condition and a huge advocate/support for other women. #4thtrimesterbodiesproject #fourthtrimesterbodiesproject #4thtrimester #fourthtrimester #postpartum #breastfeeding #childbirth #bodypositivity #stopcensoringmotherhood #motherhood #bodypositive #everybodyisbeautiful #diastasisrecti #4thtriindy


Diastasis Recti

The top middle picture is an old one of mine… The bottom one is a pic of today

I feel much better about my tummy now. I got it to improve by using those “it works wraps” and exfoliating with this exfoliator I love and smells yummy!
The skin got tighter which was my biggest concern.

My ab muscles are still weak so when I’m bloated I still look pregnant and I have lower back pain and my posture got worst. That I know I have to improve by exercising but I struggle getting in a routine. Specially since it can’t just be any ab exercise, they have to be specific ones. I’m paranoid I will use the wrong one and make it worst.

I hope you can see the improvement in mine and it helps you to know something that might work for u.

My Fight Against Loose Skin continues… But it looks like the abs are finally tightening up. Muscle separation is closing up & abs are getting hard underneath! Went from a 4 finger separation above the belly button to a 3 finger separation. Still 4 finger below but i can definately see improvement! Just had a Convo with @driven_by_faithj about our loose skin around our mid sections & Im very honest @ open so I must admit the ultimate solution for that saggy, wrinkly skin is definately a surgical #TummyTuck & that’s ok when you’ve worked your butt off to get it as tight as you can! I’m just crazy enough to think I can tighten it a little but more!! 74 pounds down March 2011 –so I truly am grateful but I am determined to close this separation a lil bit more. Flat Abs are cool but I’m greedy..I want them ripped! I work too hard not to get sumthin!! A 2 pack, 4 pack, SUMTHIN! Lol #diastasisrecti #diastasisrectirepair #guTTuck© #Abs #Abdominals #weightloss #fitnesstrainerblues

We have been growing so fast here on #Instagram the past few weeks and to say a big thank you for your support I want to offer you something really special!

●For 48 hours you can save a massive 20% on our two most popular programs ( I don’t do discounts often).

●When you join use the coupon code INSTAGOOD to receive your discount, you then have instant access to your #fitmum program via the members area.

●Fit2BirthMum - Pregnancy
includes 7 x 30 min workout videos

●Birth2FitMum - Postnatal
You can start this from 7-10 days post birth as it promotes optimal recovery and will help heal your #diastasisrecti

This is a huge discount as the cost of Birth2FitMum increases May!
Remember to that you have your programs for a lifetime

Simply Go to our website http://preganncyexercise.co.nz - I will add the direct link in our IG profile @Pregnancyexercise for ease for you.
Then just click on which program you would like to join. xx

#pregnancyexercise #fitpregnancy #prenatalfitness #postpregnancyexercise #postbabybody #postnatal #postnatalfitness #postbaby #postnatalworkout

Back and bis today, but first a little flex and check. 🙊😉😁 I’d say not bad! I do it all from home too. Not being able to make it to a gym routinely is no longer an excuse for me. I may need to treat myself to heavier dumbbells though. 💪👀😀

#flex #flexcheck #momswholift #active #activemom #bodyafterbaby #mommytummy #diastasisrecti #4babies #cleanereating #healthy #lifestyle #aboutthatlife #motivation #inspiration #getfit #absaremadeinthekitchen #momlife #sahm #happiness #northcarolina #enc

Running Tip

Core strength is super important for runners. This is your powerhouse. Whatever ab exercises you choose, make sure you are doing them correctly, or you could end up doing more damage than good. For women who have had a baby, it is very common to damage the recti muscles. A split actually occurs, called the diastasis recti. Before you start doing more advanced ab exercises like the plank, or seated v as in Pilates, test to make sure your transverse muscles are strong enough to actually perform these exercises. A good way to test the transverse is by performing a head lift: Lay on your back with knees bent. Exhale, bringing your belly button to your spine. Slightly tilt your pelvis to flatten your back to the floor. Tuck your chin, lift your head, and bring it back to the floor. If your abs move at all, your transverse is not quite strong enough. To strengthen your transverse, perform seated isometric abs. Simply tighten your abs bringing belly button to spine in a seated position and let it out slowly. These are awesome because you can do them anywhere anytime. Your body will thank you! Run happy!

Since I have abdominal separation from having twins, this is how I strengthen my abs. I’m not allowed to do traditional ab exercises, so I use the Flex Belt. One 20 min session and my abs will be sore the next day. It definitely works for strengthening your abs. If you want to see those abs though, you need to lose the fat overtop of them. That’s where my Plexus comes in. 😊 @flexbelt #flexbelt #slendertone #theflexbelt #fitmommy #twinbelly #fitfam #diastasisrecti #firmabs

A friend requested that I share a lunch pic :) Usually my lunches are a bit more rushed and not as photogenic. I have a lot of salads and avocados, and I also do a lot of bone broth for the gelatin to help heal my #DiastasisRecti - which is fast to digest and beat for the gut problems that I’ve had for the last two-three years. My husband made this broth from scratch, and I just add a half cup of it and equal parts water, throw in some egg, spinach, protein like left over chicken or bacon, mushrooms, seaweed.. Just whatever in the fridge. I topped this bowl off with a little organic kimchi for the probiotics and gut healing properties.

Its the penultimate day in our #WHG 30 day Program. Make sure you repost to be in to win some fantastic prizes from all our sponsors!

Day 29- Three Reasons not to Crunch Pre & Postnatal

1: Crunches wont give you the flat stomach you think they do:

Have you watched a person crunch at the gym, the majority aren’t crunching correctly. Have a look and watch to see if they are pooching out their stomach with every single rep, this is the complete opposite of what should be happening. Push ups actually work the rectus abdominis far more than a crunch! (Lehman 2001 & 2005, Freeman 2006, Bressel 2009)

2: Crunches WILL increase #DIASTASISRECTI during #pregnancy and prevent healing post.
Crunches increase outward pressure on a weakened abdominal wall.

3: Crunches can increase a #PROLAPSE 

When you crunch, the pressure inside the abdominal cavity increases- aka Inter-Abdominal Pressure (IAP).  In a dysfunctional core and one with a diastasis the ability to control the increase in pressure is hindered, this results in the internal organs being pushed down. 

There are many other better suited and more effective exercises that you can do and all our pages have great examples of these in our IG feeds.  

For a chance to win awesome prizes from @klinikkforalle @ericaziel @jessiemundell and @pregnancyexercise repost and tag all hosts @jessiemundell @knockedupfitness @pregnancyexercise @mumafit @osteopathyheartmindhands @thelotusmethod #womenshealthgroup#expertsunite #WHG #pregnancy #birth

DIASTASIS RECTI - (Separation of the Tummy Muscles)

AKA - Abdominal MidLine Stretch, Weakness of the

Rectus Abdominis (RA)

Caused by the growing uterus during pregnancy, the RA muscles can be stretched extensively during pregnancy particularly the last trimester. To keep it very simple, in order for the belly to grow to make room for  the baby, the tummy muscles which are usually lined centered in the  body,  can split, causing abdominal separation, which is, yes you have  guessed  it "Diastasis Recti".

The tummy muscles have many functions, including spine and pelvic  stability and spinal movements (flexion / rotation / lateral flexion), and maintaining correct alignment. 

Therefore weakened abdominal muscles can be a huge cause of back pain and incontinence and most commonly known of all "mummy tummy"Before returning to exercise it's important to check for Diastasis Recti as the level of separation will determine what exercises and movements are suitable for ALL post natal clients.  

A "normal" gap typically measures 2 3 cm wide measured from the Centre of the RA  (start above the bellybutton, under the rib cage). A two to three fingers wide gap is considered normal from 6 weeks up to 6 months post natal. The Abdominal area will still be soft and show lack of tension and the client can often experience signs of incontinence and or back pain as a result, in addition to the  physical sign of "mummy tummy“.

In order to reduce the gap the RA muscles need to be shortened and re-strengthened similar to pre pregnancy state.  

So to start exercises to improve lumbopelvic stability are key, these can be overlooked (considered too basic and irrelevant) not in my book! This is vital, work on the smaller inner unit early on to allow for greater  intensity later. 

Inner unit muscles need to be reactivated to regain stability in the lumbo pelvic area ( To be clear the tummy muscles are made up of   both Rectus ab (RA) and Transverse ab (TA), RA been the six pack  and the TA behind these and lower ab area. Running to the lower ab  section around the pelvic floor area.  

Stability is not about strength its about a certain group working together, efficiently. Those deeper muscles do not necessarily need to be strong, but they do need to be active to be stable.

This is why TA activation is key, it's about a lot more than just squeezing muscles down below and hoping for the best.  Squeezing can often be worse as it forces a downward tension when in fact the pelvic floor needs to be lifted back up!  If you think about it when giving birth gravity forces downwards, therefore during post natal period re training needs to be done to reverse those effects. So I teach TA activation rather than "squeezing”.

So you can see where this is going, unfortunately you cannot fix "mummytummy" alone from the outset, you have to go deeper into the layers, starting with the inside and working your way back out:

Exercise Do’s:

1) Improve lumbopelvic stability - look it up if you don't believe me

2) Reactive TA muscles (for ultimate core restore) 

If the inner unit is compromised then its inevitable that movement of     the outer unit will have a poor foundation leading to issues such as back pain, incontinence and weakened muscles "mummy tummy".

In the long term such exercises will assist with shortening the overstretched muscles, and taking them back to pre pregnancy length, and improving core strength, reduced back pain, and reduced incontinence.

Exercise tips:

  1. Focus on postural alignment / 
  2. TA activation, pelvic floor / core restore,

Exercise Dont’s:

No Planking /Curl ups / Crunching in the early days, this can cause doming and additional stretching of tummy muscles

I hope you find the above useful and can follow the content, two things  to take away from this is that Diastasis Recti is the separation of the abdominals that needs to be measured before returning to exercises. Correctional exercise's and techniques are important to help shorten   the tummy muscles for improved functioning and reduced mummy  tummy effect!

If you have any questions please do get in touch - 


Michelle x.

This was definitely one of the most FUN groups we’ve ever had. We left there stronger and inspired. Here’s what some of the members had to say:
“These past few days have given me the opportunity to reflect on things that matter most and caused me to evaluate the ‘why’ I’m doing the things I do and to what end.”
“ I liked taking the time to listen to positive messages. There are not always a lot out there in everyday life.
Plus I’m MUCH more aware of my posture and continuing to train my core.”
I had so much fun coming up with the material that I can’t wait to start again!
Get on my list for the next group here:

A little over a year ago I went to the doctor because I was experiencing some back pain slightly above my sacrum. I couldn’t understand it, I had already been working out for a year, I thought maybe it was from teaching spin and quickly discovered it was something known as Diastasis Recti. I remember a friend of mine @inemesitg talking about it but never paid attention, as I didn’t think it was relative. Well, there I was sitting in the doctor’s office with back pain as a result of my abs separating. What is Diastasis Recti? In short, it’s the separation of your abdominal muscles (outer ones – abdominal recti) and one of the primary responsibilities of these muscles is to support back and intestinal organs. There are many misconceptions regarding Diastasis Recti and depending on the degree of separation you should definitely consult your doctor for more detailed information. As a trainer, yoga teacher and fitness professional the information I have is still very limited. One of the biggest misconceptions of DR is the constant advice for people to work through the transverse abs – unfortunately, its not that simple. Typically as a result of separated connective tissues (Diastasis Recti) your core is weak and to close up the separation and work the core several, concentrated core/ab workouts must be done. I have found in strengthen my core muscles it was best to work through the Rectus Abdominis (lifting the pubis and pelvic crest) and internal/external obliques (this helps connect the tissues back together). There are some key workouts you can do specifically for each region of the abdominal area and I will be posting more about them this week; however, surgery is not recommended and should be your last resort. YOU CAN BUILD YOUR CORE AND STRENGTHEN IT! I didn’t realize how important a strong core was until my back was affected – keep your core STRONG! #twokidsin #abs #strongcorr #diastasisrecti #fitmom #momwhoyogas #ripped #igfitmoms #igfitness #instafit #instahealth #healthybody #healthyeating #healthybody #charmachic #fitbabe #fitness #noexcuses Thanks @inemesitg you’re a major inspiration!!!! 😘😘😘😘

“I loved using my Bellefit corset! I was nervous about spending this much money on a corset when I didn’t use one with my first child. Yet by my second trimester it was clear that I had Diastasis recti. I purchased it two weeks before I was due and couldn’t fit into it until after 2 days postpartum. In just a few days I could see the difference. Now at 8 weeks my stomach is flat and my gap was 3 fingers wide and is now almost completely gone!!” Rebecca

Rebecca wore a: Bellefit Dual-Closure Girdle


Ive just got back from a 40 min run and needed to do some core work.

Here is a great exercise sequence that I have put together, try to perform 6-10 reps on each side and then have a rest by stretching out your quadriceps before you repeat the sequence.

●First Move: 2 Spiderman push ups - Maintain neutral spine and connect with your TA and PFM as you exhale on the way up

●Second Move: Side Plank to Frontal one arm plank - keep your form on this one

●Third Move: Two Side Plank Leg Lifts - need to concentrate on every muscle in your body for this one.

Enjoy let me know how you get on!

☆Perfect up to 12 weeks pregnant of from 6 months post with a healed #diastasisrecti

#fitmums #pregnancyexercise #postnatalfitness #postbaby #postpregnancyexercise
#postbabybody @pregnancyexercise

The human body, particularly female, is amazing!!!

Top pic: 3 days postpartum.
Bottom pic: 27 days later…

One month of breast feeding and not eating like I’m starving at every meal has helped me to lose 25 lbs since Monday’s recent doctor’s appointment. Thanks to Mr. Suckleface, I’m burning calories and shrinking his “previous home” back to its “regular” size.

Once I’m finished healing “down there,” I will resume some walking. I have #diastasisrecti and an #umbilicalhernia, which both worsened with pregnancy. To help rehab my middle, I’ll be #splinting and following fit2b postpartum tummy safe exercises at home.

I’m going light on myself with body rehab. It took a year and quite a bit of trauma to create my “mommy body.” So, I’m giving myself the time and space I need to heal properly.

#nocrunches #noplanks #nopushups #novups #noabwheel #nopilatesyet #noaddedinternalpressure #delayedjumprope #delayedrunning #tvahealing #naturescorset #bwdbf