One of the simplest things you can do to improve your Diastasis Recti, decrease leakage, core health, & improve your labor/recovery experiences is learn to connect with your Pelvic Floor. I have always been a big advocate on explaining Daistasis Recti & transverse abdominal breathing but it’s all linked to the pelvic floor too!!
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BEFORE TRYING THIS : lay on the ground & relax. We are gonna get fresh?! Place your hand on your perineum which is at the base on your va jaja. Inhale slowly & exhale pulling your deep core muscles in(your TVA). You will feel a movement up on your perinuem as you engage your deep core. Hold for a few seconds & than as you relax you will feel a movement down. That is your Pelvic floor working!!! Work on this first before moving on.
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NOW, let’s master that feeling while moving in a simple sumo squat (side& front view shown) In the bottom of the squat imagine pulling a blueberry up with your pelvic floor muscles. At the same time exhale pulling your TVA muscles in so by the time you get to the top of the squat your deep core is engaged & your pelvic floor is lifted. As you lower back down in the squat let your stomach relax slowly & imagine dropping the blueberry on the ground. Relax & Repeat!
KEYs to Remember
✔️Move slowly
✔️ Try to connect the pelvic floor movement with your TVA aka belly pumping movement. ✔️Try it first with no weights so you can concentrate on just the pelvic floor/core movement.
✔️The feeling is subtle so be patient as you try to master this. It’s something I am working on too.
✔️ You will get it & it WILL pay off just keep trying. I use to feel like I was wasting my time feeling nothing but it works as you practice
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