Join me for two diastasis recti exercise routines. Diastasis/Coning is when your Linea Alba loses it’s elasticity and can no longer hold your abdominal muscles together. This can happen to anyone, men, babies, women who have had a child and women who have not.

How to check for Diastasis: Lay flat and perform a crunch, place your hands into the the middle of your stomach and look for a bulge or coning, then place your fingers into the gap to measure the width and depth.

Level 1 Beginner. I recommend that everyone starts here. Perform every other day or 3 to 4 times a week, 16 reps for each movement and for around 4 weeks before switching to level two which i will share next week.

1. 16x Ab Glute Roll
2. 16x Single Leg Steps
3. 16x Ballet Taps
4. 6x Half Deadbugs
5. 16x Bent leg Raises

Level 2 Intermediate. I recommend that you move onto this once you have mastered the moves in level 1 without any coning. Should you notice any coning during these intermediate moves please return to beginner. Aim to do this 3 to 4 times a week or every other day.

1. 30x Full dead bugs,
2. 30x Knee Tucks,
3. 30x Reverse Plank lifts,
4. 30x Upright leg raises.

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My POBox:
Carly Rowena
CrossFit Spitfire
8 Caston Industrial Estate,
Salhouse Road,

For all business Inquiries please email: carlyrowena@me.com


Instagram: @carlyrowena


Camera: Canon G7X or Canon 5D Mark III
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*Disclaimer: Everything mentioned in this video is something I have spent my own money on and adore, if not, or it’s sponsored by a brand I love then i’ll always pop it below and in the description above.

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