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!
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All the links are password protected with the password friendly.
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 firstname.lastname@example.org if you have further questions.
STOP! Start with your FARM
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.