DIASTASIS RECTI EXERCISES TO REPAIR AB SEPARATION | CARLY ROWENA

Join me for two diastasis recti exercise routines. Diastasis/Coning is when your Linea Alba loses it's elasticity and can no longer hold your abdominal muscles together. This can happen to anyone, men, babies, women who have had a child and women who have not.

How to check for Diastasis: Lay flat and perform a crunch, place your hands into the the middle of your stomach and look for a bulge or coning, then place your fingers into the gap to measure the width and depth.

Level 1 Beginner. I recommend that everyone starts here. Perform every other day or 3 to 4 times a week, 16 reps for each movement and for around 4 weeks before switching to level two which i will share next week.

1. 16x Ab Glute Roll
2. 16x Single Leg Steps
3. 16x Ballet Taps
4. 6x Half Deadbugs
5. 16x Bent leg Raises

Level 2 Intermediate. I recommend that you move onto this once you have mastered the moves in level 1 without any coning. Should you notice any coning during these intermediate moves please return to beginner. Aim to do this 3 to 4 times a week or every other day.

1. 30x Full dead bugs,
2. 30x Knee Tucks,
3. 30x Reverse Plank lifts,
4. 30x Upright leg raises.

Still look pregnant months after giving birth? That “mum pooch” or tummy gap could be Diastasis Recti — and you are not alone. Over 60% of women experience it after pregnancy, and the good news is, it’s absolutely possible to heal.

I’m Carly Rowena, a mum of two, personal trainer, and women’s mentor. I created my 12-week Diastasis Core Support Plan after working with hundreds of mums who wanted to feel strong, confident, and connected to their bodies again.

In this video, I’ll show you simple, safe movements you can start today to support your core and begin your recovery journey. These are a taste of what I share in my full plan.

✨ Get my full 12-week Diastasis Core Support Plan → https://www.carlyrowena.com/diastasis...
💻 Want extra support? Book a 1:1 VIP session with me → https://www.carlyrowena.com/one-to-on...
📲 Follow me daily on Instagram & TikTok: @carlyrowena

Remember, your body isn’t broken. Healing is possible, and you deserve to feel at home in yourself again. 💛

#DiastasisRecti #PostpartumRecovery #MumLife #CoreHealing