The complete guide to heal, rebuild and strengthen your core!
This is the Plan to help you heal any diastasis recti (abdominal separation), reconnect, rebuild and strengthen your core for optimal function and a flatter tummy whether you had your baby recently or many months or years ago.
Look below for further information on what diastasis recti is and how to test yourself for it.
Even if you do not have diastasis recti then this Plan is still a great way to build a strong core from the inside – which is ultimately what will give you the toned tummy you are looking for rather than crunches.
The Fit Moms Core Plan eBook – €19 (ONLINE TRAINING)
The 42 page ebook includes:
- 8 workouts that progressively heal diastasis recti, repair and rebuild your core over at least 8 weeks. You will gradually move onto the next phase as you feel ready to. These workouts can be started from about 1–2 weeks postpartum provided your doctor says it is OK to do so. In addition to a written workout plan you will receive video demonstrations showing you how to complete each exercise.
- A core cardio workout to maximise fat loss as you heal and reconnect with your core. In addition to a written workout plan you will receive video demonstrations showing you how to complete each exercise.
- An 8 week workout schedule giving you recommendations of which workouts to do when
- Workout trackers so you can monitor when you get your workouts in
- Further information on what is diastasis recti and how to test for it
- Tips on how you move everyday to help further strengthen your core and not worsen any diastasis recti
- Information on the pelvic floor and kegals (including how to do them!) – a strong pelvic floor is a key part of the core
- Information on posture and why it’s important for optimal core function
- How to re-start higher intensity core work post baby/post diastasis recti
- Tips on recovering from a c-section
- Tips for how to get your workouts done when baby will not co-operate
- Nutrition recommendations
- Portion control guide
- access to my exclusive Facebook group for motivation, support, tips, daily check ins, bi-weekly coaching calls and daily contact with me as your personal coach.
WHAT THE MOMS ON THIS PLAN HAVE SAID:
“I am so happy that when I feel my gap it feels so much stronger underneath…I can feel the progress in the gap so I’m really happy about that and have you to thank.” Martine
“I’m so happy! Been stuck at 10st 5 for the last few weeks and within one week of the Core and New Moms Plan I’ve lost 3lbs! And I hope I’m not imagining it, but I’ve closed my DR by half a finger!!!! Thank you!” Nikki
“I would highly recommend you. I did 1 or 2 sets everyday for two weeks and my DR had closed by a finger width and my linea alba felt stronger.” Ekaterina
“I just want to tell you thank you very much!!! I am so happy that I have found you. My core is every week better…It is hard to deal wth diastasis, it is very frustrating at times. Your core plan helped me a lot. I feel stronger. I feel more connected with my core like never before…” Maja
“I developed a slight diastasis recti and suffered a small bladder prolapse in very early postpartum. Worried of causing further damage I was looking for a low impact program to help heal and strengthen my pelvic floor and core. Claire and The Fit Moms Plan was exactly what I needed! Starting from about 2 weeks postpartum I was able to incorporate The Core Plan exercises daily because they weren’t time consuming and they were effective while not being too intense. I followed The Core Plan as directed and am happy to report my diastasis gap has healed well and I am back to my full workout programming. The support the Facebook group offers is a place of information, encouragement and welcoming that I find helps so much when getting back onto that fitness train from the early Mama fog! I continue to use the Core Plan exercises even with my regular workout regime to continue to strengthen and am very thankful for Claire’s support. I would definitely recommend the Core Plan for all postpartum women.” Katie
“At the beginning I really did not believe that these exercises will help – it seemed very easy! But when all the time to think about the activating core, zipping up belly… it was really hard! Now I have understood that it is the key to all exercises!
With every week I felt my core stronger. My DR was 3 fingers width. After core plan it was 1.5 fingers! I am really satisfied that I started with Core plan!” Solvate
“My [DR] is not as deep and my core seems stronger…for me this has been for education as well, and motivation. So thank you for creating this, and inspiring so many mums and mums-to-be on Facebook and Instagram” Tina
“Just wanted to say thank you for introducing me to your core plan! I haven’t gotten my DR tested again by a professional but when I test it myself it is down to about a finger width!–I’m ok with that! I found that it was totally my form that kept my DR from healing so I thank you, and I look forward to continuing with the exercises you set up!” Reanna
The Fit New Moms and Fit Moms Core Plan Bundle ebook is now available!!
Link here for more details – the two ebooks combined with a combined workout schedule and you’ll save money!
Here is some extra bonus FREE information for you!
WHAT IS DIASTASIS RECTI?
Your core (or the central portion of your body excluding your arms, legs and head) is made up of a number of muscles that help you to maintain a correct posture. Having a good posture is not just about whether you have rounded shoulders!! With a correct posture you keep your bones and joints properly aligned, which in turn limits abnormal wear and tear, decreases stress on ligaments, decreases the risk of strains and muscular pain, reduces the risk of back pain and injury and will make you look and feel better and slimmer!
The core muscles include your rectus abdominis (or “six pack”), your transversus abdominis (the deep core muscles often referred to as “TVA”), your obliques (at the sides of your core) and your erector spinae (that runs either side of your spine).
Your left and right rectus abdominis are separated by fiborous connective tissue known as your linea alba. If someone has a defined six pack then it is the linea alba you see as an indent running down the middle via the belly button.
During pregnancy as your baby grows your rectus abdominis and linea alba are stretched to accommodate your growing baby. In the majority of pregnancies the combination of the internal abdominal pressure of your uterus pressing against your rectus abdominis and the hormones in your system to loosen connective tissue leads to a gap forming between the right and left rectus abdominis and a stretching of the linea alba.
DR most commonly develops during the latter part of the second trimester of your pregnancy or in your third trimester. It can also exist though in men and women that yo yo diet or do sit ups incorrectly or in newborns! The condition may develop sooner if you put on a lot of weight quickly at the start of your pregnancy, are carrying more than one baby, it is a second pregnancy that is shortly after your first pregnancy, you are over 35 or your have poor core strength pre-pregnancy.
You have DR if during pregnancy or after the birth of your baby the gap between the left and right rectus abdominis is more than 2 – 2.5 finger widths apart. (“Diastasis” means separation and “recti” refers to your rectus abdominis.)
HOW TO TEST FOR DR
If you are unsure, speak to your doctor or midwife and ask them to check you. Always speak to your medical professional if you have pain or bulging from the belly button as this could indicate you do require medical intervention.
How to perform a test on yourself:
- Lay on your back with your knees bent and your feet flat on the floor.
- Exhale and lift your head and shoulders off the floor – put one hand behind your head to support your neck.
- Make sure you contract your rectus abdomens muscle – bring your rib cage closer to your hips, rather than just bringing up your head.
- Place your fingers in a horizontal position across your belly button and feel above, over and below the belly button. Assess the width and depth of the gap. It is also relevant if there is a gap how firm or loose the sheath under the belly button feels.
- If the width of the gap is more than 2cm (about 2.5 fingers wide) you have DR.
View the video from The Fit Moms Core Plan on how to test for DR:
If you do the test and have DR then DO NOT PANIC! In most cases it can be healed without medical intervention. Instead buy the Core Plan!