Mom's Guide to Diastasis Recti: A Program for Preventing and Healing Abdominal Separation Caused by Pregnancy

by Pamela Ellgen

Overview

Eliminate that post-delivery bulge with this complete guide to strengthening your core with the diastasis recti workout book from acclaimed fitness and health author Pamela Ellgen.

With your new baby at home, it’s hard to find time to take care of you. But if you have experienced diastasis recti during pregnancy, the best time to repair it is right now. Mom’s Guide to Diastasis Recti offers a realistic approach to healing your belly with simple moves that take only minutes each day.

With a complete four-part program, Mom’s Guide to Diastasis Recti helps with everything from healing your weak abs to sculpting a beautiful post-baby body. It includes:

• Prevention tips that strengthen your core before baby
• Post-pregnancy exercises gentle enough to perform in the hospital
• Daily rehab routines with stretches and toning activities
• Advanced maintenance programs to keep your tummy tight

This book is also packed with nutrition tips and expert advice that will keep you feeling and looking your best, from three weeks to three years after your pregnancy.

Product Details

ISBN-13:	9781612436616
Publisher:	Ulysses Press
Publication date:	02/20/2017
Pages:	144
Product dimensions:	7.40(w) x 9.20(h) x 0.50(d)

About the Author

Pamela Ellgen is the author of more than twenty cookbooks, including the best-selling The 5-Ingredient College Cookbook, The Gluten-Free Cookbook for Families, and The Big Dairy Free Cookbook. Her work has been featured in Outside Magazine, TODAY Food, Huffington Post, Darling Magazine, and The Portland Tribune. When she's not in the kitchen, she's surfing with her two boys off the coast of San Diego. You can find her on Instagram @surfgirleats.

Table of Contents

Quick-Start Guide 1

Introduction 3

Part 1 Diastasis Recti 101 7

What is Diastasis Recti? 8

Part 2 Prevention 21

Prevention During Pregnancy 22

Marching 24

Side Toe Touch & Arm Raise 25

High Knee Lift 26

Front Kick & Punch 27

Frontal Deltoid Raise 28

Lateral Deltoid Raise 29

Biceps Curl 30

Hammer Curl 31

Triceps Dip 32

Lat Row 33

Squat 34

Overhead Squat 36

Walking Lunge 37

Static Lunge 39

Side Lunge 40

Dead Lift 41

Shoulder Stretch 42

Triceps Stretch 43

Quadriceps Stretch 44

Psoas Lunge Stretch 45

Hamstrings Stretch 46

Postpartum Prevention 47

Diaphragmatic Breathing 48

Pelvic Tilt & Contraction 49

Abdominal Contraction 50

Kegels 51

Part 3 Treatment 52

Treatment Overview 53

Phase 1 Activate 56

Supine Thigh Adductor 57

Glute Bridge 58

Cat Pose 59

Goblet Squat 60

Wall Plank 61

Kneeling Hay Baler 62

Crunch 63

Supine Alternating Bent-Knee Lift 64

Phase 2 Balance 65

Side-Lying Clamshell 66

Glute Bridge with Leg Extension 67

Extended Cat Pose 68

Overhead Squat 69

Walking Lunge with Chop 70

Dead Bug 71

Kneeling Psoas Stretch 72

Modified Plank 73

Reverse Crunch 74

Oblique Twist 75

Modified Side Plank 76

Phase 3 Strengthen 77

Push-Up 79

Concentration Curl 80

Arnold Press 81

Wall Squat 82

Stability Ball Bridge & Curl 83

Plank 84

Side Plank 85

Alternating Straight-Leg Lift 86

Reverse Oblique Twist 87

Stability Ball Leg Lift 88

Weight Loss 89

Marching 98

Shallow Squat 99

Side-to-Side Toe Touch 100

High Knee Lift 101

Mountain Climber 102

Jumping Jack 103

Burpee 104

Side Skate 106

Squat Jump 107

Calf Stretch 108

Kneeling Wall Stretch 108

Runner's Pose 109

Hip Stretch 109

References 110

Index 115

Acknowledgments 119

About the Author 121

Editorial Reviews

"Finally, a book about diastasis recti that is evidence-based and easy to read. Most books on this subject are outdated or biased, but Ellgen manages to distill the most recent research into doable workouts that don't rely on expensive splints or boring repetitive movements." -- Meredith Riley, CPT, author of Why Diastasis Recti Experts Disagree

From the Publisher