Diastasis Rectified

My journey to heal postpartum diastasis recti

Week 2, “Training Puppies”




Training puppies

My all time favorite yoga teacher was this wiry ball of muscle, Janice. She was the only older woman I’ve seen rock pigtails legitimately. Anyway, at one of my first classes she explained how to engage your “yogi toes” and feet. She said that it feels strange now but it’s like training puppies – just keep showing them how and eventually they’ll get it.

I feel that way about not only engaging my TVA (transverse abdominis). Actually, I feel that way about just being aware my TVA is in there. I find constantly engaging my TVA while simultaneously not putting undue pressure on my abdominis rectus (“six pack”…”no-pack”) is especially difficult. I’m just so used to depending on my outer abs to help me out during the day. I had no idea how much I jack-knifed while getting up off of sitting surfaces.

Also, I’m not feeling much of a connection between my TVA engagement and pelvic floor engagement, which has me a little concerned. Anyone else out there experienced this?

Progress Report

Above are my week 2 pics. I think there might be progress? I have still not started the actual Mutu Week 2 course material (which uses high intensity interval training) because I feel challenged enough with just the six minutes of core work and stretches Week 1 entails. I plan to start that soon, though.

Specifically, the “Drop your heels, find your middle” exercise really rocks me. In this exercise she has me lay on my back, raise knees to the ceiling while keeping shins parallel to the floor, and drop one heel at a time down to the floor and back up. This exercise is so difficult for me that I can rarely do ten reps without feeling my abs separate and my innards poke through. This has me considering getting a splint after all!



Author: diastasisrectified

I am charting my progress as I recover from a diastasis recti and get back to an active lifestyle.

3 thoughts on “Week 2, “Training Puppies”

  1. HUGE improvement for only 2 weeks in! Great job! I agree that it is incredibly difficult to keep your transverse engaged during daily activities…for me, I bit of a burden yet and I can’t imagine having to consciously think about it for the rest of my life. I hope it truly is like training puppies and will become second nature!

  2. I find your statement about not being able to do more than 10 reps of Drop your knees, Find you middle because it starts doing damage. When I was doing the Mutu program I could never get past week 1 because my connective tissue just wouldn’t get stronger. Was I uninentionally sabotaging myself by doing the recommended number of reps?

    • Hmm, it’s possible. You definitely have to self-limit and listen to your body. There is also a new program called Restore Your Core by Lauren Ohayen that might be more helpful for you. Good luck! I know it’s a long and frustrating journey.

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