QuestionI've been using your PP workout DVD for 8 months or so now (starting when I was about 10 months PP), and have noticed a vast improvement in my abdominal wall strength. I didn't even realize how weak I was! I still have some separation below my belly button, but now it's a snug fit to push two finger-widths into it.
My first question is whether I should continue with the abdominal separation workout on your video, or whether I should revert to the regular workout. If I do continue with the abdominal separation workout, should I continue splinting my abs together with the band?
Also, I've been doing mostly jogging and jumping on a mini trampoline (no twisting!) for aerobic work in addition to your video, but am interested in expanding my workouts. My library has copies of these videos, and they look fun:
http://www.youtube.com/watch?v=QLKIo-FlLdc
http://www.youtube.com/watch?v=-0l0NrhUP9Q
I still want to make sure all the abdominal movements I do are considered safe for abdominal separation. Are these workouts safe things for me to do?
Last question relates to future pregnancies: Do you have prenatal workout DVD or will you be making one in the near future (hint, hint!)? If not, do you have one you would be willing to recommend? I do so much better with DVDs than with books. Thanks very much for all your help.
Mommy X 2
AnswerThe goal of diastasis rehab is to close the gap to less than 2 finger widths, so congratulations (yeah!) you've done it. You can progress to all other types of exercises. As you do this, you might want to consider pushing your mid line together with your finger tips on challenging abdominal exercises that flex the upper spine off the floor. This will remind you to engage your TvA as deeply as you can.
Integrate what you've learned into all of your activities, whether it's jogging, Pilates, yoga, strength training, etc. For once you learn how to activate and stabilize your core, you can (an should) view every exercise as having a TvA initiation.
I took a quick look at the links and like them both. It would be best if the Polynesian cardio dance one reversed the hip circles, if the video does not do this, learn it on your own. This would then create a much more symmetrical usage of the abdominals. The same principle applies with belly dancing moves too.
The NYC ballet workout looked like a good Pilates style workout.
In the big picture of things, choosing what's fun for you is always the way to go.
You can use most of the exercises in my DVD for pregnancy too, then modify the abdominal work from about 20 weeks on. Your goal in a future pregnancy is to keep you TvA super strong to prevent or minimize diastasis. You're right, I really should make a prenatal core workout DVD too.
