Exercises

Welcome! Below you will find links to 5 different SETS and 5 different CIRCUITS that are appropriate for women (and men) with diastasis recti and pelvic floor disorder.

None of the following exercises have aggravated my diastasis recti or pelvic floor. However, I’m not a doctor, nor do I know your particular physical situation; therefore, do not perform any exercise that causes pain, a feeling of too much pressure in the abdomen, or heaviness in the pelvic floor!

Make sure you bookmark this page! 

All the links are password protected with the password friendly.

Equipment

In order to perform the exercises, you will need a stopwatch/smartphone and resistance bands. I use the Black Mountain Resistance Band Set, but honestly any bands will work.

I’ve provided written and visual explanations of the exercises, as well as some awkward videos demonstrating each move. Hopefully the explanations suffice, but do not hesitate to email me at meredith@motherfigure.com if you have further questions.

STOP! Start with your FARM

stop

Before jumping to the SETS and CIRCUITS, please read about diaphragmatic breathing. Otherwise, many of the exercises won’t make sense. Remember, the password is friendly.

Done reading? Good, let’s get started.

setmockup

The SETS

SET ONE

SET TWO

SET THREE

SET FOUR

SET FIVE

circuitmockup

The CIRCUITS

CIRCUIT ONE

CIRCUIT TWO

CIRCUIT THREE

CIRCUIT FOUR

CIRCUIT FIVE

Download a QUICK LOOK PDF of all the SETS

AND

Download a QUICK LOOK PDF of all the CIRCUITS