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Simply Align

6 weeks

This plan is meant to heal your abdominal separation and weak pelvic floor from birthing your beautiful babies. IT'S ALL ABOUT ALIGNMENT!... more

maternity
postpartum
ab

Workouts (37)

Week 1 - Instructions
5.0
0

FAQ

When can I start this program?
As always, consult with your doctor. It is suggested to wait until your finish bleeding or 6 weeks after giving birth.
My baby is 1, is it too late to start now?
Maybe your baby is a few years old now, or maybe your baby hasn’t been a baby in a long time and has flown the nest. You’re probably thinking that it’s too late to make any changes, too late to heal your body of the uncomfortable symptoms you’ve been dealing with for years.
How long is this program?
If starting from the beginning it will last 6 weeks. You can always repeat the program or repeat certain weeks. Listen to your body.
What is DR?
Diastasis Recti. As your belly grows during pregnancy and more pressure is put on your abdominal wall, your rectus abdominis stretches, and your connective tissue . . . well, it can get overly stretched and begin to separate, causing diastasis recti, which is a gap in your abdominal wall.
Can I prevent DR?
Because of the pressure your growing uterus puts on your abdominal wall during pregnancy, it’s unlikely that you can completely prevent diastasis recti. However, you can do some things to keep the gap from widening “beyond normal” so that you can recover more easily after delivery.
What issues does DR cause?
Most women are bothered by the appearance of diastasis recti. However, the issues go way beyond appearance. Diastasis recti can cause the following: Poor posture Low back pain Protruding belly Urinary incontinence Constipation Bloating Pain during sex Difficulty breathing or moving normally Hernia, in extreme incidences Diastasis recti can increase the odds of having a C-section. If your abdominal connective tissue is weak, it won’t be able to support the uterus and will cause the top of the uterus (which is heavier) to tilt forward and the cervix to be out of alignment. Some women go years go years without healing their diastasis recti and experience a combination of these symptoms for years. It’s never too late!
How do I know if I have DR?
You can easily perform a test on yourself to see if you have abdominal separation. You can do this test whether you just had a baby or even if you had a baby 2 years ago. If proper exercises aren’t utilized to heal or fix the separation, it can possibly get worse. But don’t fret. It’s not too late! DR can still be healed, even if it has been 2 years since you’ve had your baby. There is a video to help guide you in checking for DR within this program.
How do I fix DR?
By following my 6-week ab and pelvic floor rehabilitation plan! Girl, I’ve got you! Before I jump into what this plan is, let me tell you what it isn’t. It’s not a bunch of crunches, sit-ups, twists, or flutter-kicks meant to get you six-pack abs in just 8 minutes a day. This plan is meant to heal your abdominal separation and weak pelvic floor from birthing your beautiful babies.

FAQ

When can I start this program?
As always, consult with your doctor. It is suggested to wait until your finish bleeding or 6 weeks after giving birth.
My baby is 1, is it too late to start now?
Maybe your baby is a few years old now, or maybe your baby hasn’t been a baby in a long time and has flown the nest. You’re probably thinking that it’s too late to make any changes, too late to heal your body of the uncomfortable symptoms you’ve been dealing with for years.
How long is this program?
If starting from the beginning it will last 6 weeks. You can always repeat the program or repeat certain weeks. Listen to your body.
What is DR?
Diastasis Recti. As your belly grows during pregnancy and more pressure is put on your abdominal wall, your rectus abdominis stretches, and your connective tissue . . . well, it can get overly stretched and begin to separate, causing diastasis recti, which is a gap in your abdominal wall.
Can I prevent DR?
Because of the pressure your growing uterus puts on your abdominal wall during pregnancy, it’s unlikely that you can completely prevent diastasis recti. However, you can do some things to keep the gap from widening “beyond normal” so that you can recover more easily after delivery.
What issues does DR cause?
Most women are bothered by the appearance of diastasis recti. However, the issues go way beyond appearance. Diastasis recti can cause the following: Poor posture Low back pain Protruding belly Urinary incontinence Constipation Bloating Pain during sex Difficulty breathing or moving normally Hernia, in extreme incidences Diastasis recti can increase the odds of having a C-section. If your abdominal connective tissue is weak, it won’t be able to support the uterus and will cause the top of the uterus (which is heavier) to tilt forward and the cervix to be out of alignment. Some women go years go years without healing their diastasis recti and experience a combination of these symptoms for years. It’s never too late!
How do I know if I have DR?
You can easily perform a test on yourself to see if you have abdominal separation. You can do this test whether you just had a baby or even if you had a baby 2 years ago. If proper exercises aren’t utilized to heal or fix the separation, it can possibly get worse. But don’t fret. It’s not too late! DR can still be healed, even if it has been 2 years since you’ve had your baby. There is a video to help guide you in checking for DR within this program.
How do I fix DR?
By following my 6-week ab and pelvic floor rehabilitation plan! Girl, I’ve got you! Before I jump into what this plan is, let me tell you what it isn’t. It’s not a bunch of crunches, sit-ups, twists, or flutter-kicks meant to get you six-pack abs in just 8 minutes a day. This plan is meant to heal your abdominal separation and weak pelvic floor from birthing your beautiful babies.