Diastasis Recti: Modify Over Omit

by | Feb 14, 2018


This is an essential part of the discussion in prenatal and postnatal fitness coaching and training. I want to show you a practical example of why.

In my workout yesterday, I was practicing hanging off our chin-up bar. I got my husband to take a pic of me in that position so I could see what was happening with my body.

Photo on the LEFT:

I’m thrusty through my ribcage and you can (hopefully!) see my diastasis doming above my belly button. Not a disaster, but also not ideal for me to keep training my pregnant body in this position.

Photo on the RIGHT:

I adjusted! I focused on dropping the ribcage down, exhaling as I gripped the bar and started my hang. And, did a more effective Core + Floor Connection. My connective tissue stayed taut.

This is why one of my mantras in my coaching is “modify over omit”. It would be easy to think I should never do this movement for the rest of pregnancy, but when I tweak my technique and strategy, everything changes.

I will continue to train this movement with my adjusted ‘strategy’, with very short reps so that I can ensure I can keep managing my intraabdominal pressure well.

If you are a personal trainer, fitness instructor, or health professional that works with moms, you are working with postnatal populations.

Upgrade your coaching skills and strategies by becoming a certified Postnatal Fitness Specialist in a 10-week online course that will educate you on diastasis recti, the pelvic floor, postpartum mental health, body image, strength training, and more!

Be the first to know when registration opens in April 2018 by joining the waitlist when you click the photo below.

Jessie Mundell is mama-in-chief at JessieMundell.com, where she’s helped hundreds of moms feel strong, confident, and EMPOWERED in their bodies with fitness programs tailored to their prenatal and postnatal needs.

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