Your Ultimate

Guide to Diastasis Recti Recovery

BECKY CHOI
HEY MAMA,
I am Becky!

I am a mom of 2 little ones living in ON,

Canada.

I struggled with weight after two

pregnancies, and I had a 4.5 finger gap
Diastasis Recti (DR) which made me look
like five months pregnant all the time.

A few months after I had my first baby in

2016, I went straight to workout doing
cardio, weights, planks, and I lost all the
baby weight. However, I still had a big
belly. I went around a circle - family doctor,
chiropractor, hernia specialist, only to find
out I had DR.

I was so frustrated why no one ever told me

about this?!!

But you are in a treat today!

In this guide, I will show you how I lost 35 lbs and went from a 37" waist to
28", and 4.5 fingers gap to 1 finger, and how you can do it too. So you can
finally feel confident in your own skin, and stop wearing baggy clothes to hide
the belly.

Let's dive in, shall we?

Connect with me

@BECKYCHOI_ DIASTSISRECOVERYJOURNEY/ BECKYCHOI_DIASTASIS

 HOW TO CHECK FOR DR
If you have just given birth, please allow yourself to rest and not to worry
about it for now because, for the first six weeks, your tummy is in a healing
phase. C-section mommy may take a few weeks longer.

When your doctor clears you for2 exercise, then

you can measure your diastasis.

You are checking 3 areas on your abdomen

01
Check it first thing in the morning before you eat
or drink because your tummy is at the flattest, and the
connective tissue hasn't expanded yet.

02
Lie on your back with your knees bent and feet flat on
the floor.
03
Inhale and exhale as you lift your head slightly off the ground,
chin toward chest
Begin to put your fingers in the middle
and gently press it on Point 1, feel how
many fingers you can fit in between
the 6-pack muscles.

Then, feel how deep your finger can

sink in.

Mark it down. Repeat on area 2 and

area 3 (pic above).

Keep in mind: strength is more

important than finger gap

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THE IMPORTANCE OF
WRAPPING YOUR BELLY
Now that you determine how wide your DR is, you need to wear a belly
wrap if you have a 3+ finger gap and you have a very weak core. The wrap
provides support to the healing abdominal tissue while you exercise.

I believe this was crucial to my healing. I wore my wrap at 6 weeks

postpartum for 24/7 for 5 months straight.  A few weeks after I wore it, I
was able to bring the gap down from 4.5 to 3.5 fingers combing with some
simple exercises.

It keeps the core lightly engaged throughout the day,

it helps with my posture and it gives me the confidence
that my gut aren't falling out. The one I wear is by
Ab Wrap by Bellies Inc.

Bellies Inc is a Canadian company, and their

products are recommended by doctors, midwives
and doula. Ab Wrap is designed to be worn as soon
as you gave birth. It's well made as you can spread
the 4 straps where you need support the most.

The stretchable band doesn't rise up nor dig you.

If you are a new mom or you have a severe DR,
I highly recommend it to help you recover quicker.

Traditionally, this method has been used for

many generations in Asia. In Chinese, it is called 紮肚.
You can see the details of the product here.
This is an affiliate link. if you end up getting
from my link, I will thank you with my
new "Stretch Marks Secrets" E-book.
just email me the confirmation at
beckychoi.fit@gmail.com

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WHERE DO YOU START?
If you are overwhelmed with all the information out there, this is
where I want you to start:

Start with your Women's Health Physio

If you can find a local in-person Physiotherapist who specializes in women's

health, then I highly recommend you to make one visit at least. She will be
able to assess you externally and internally. She will also be able to tell you
whether you have other issues commonly seen with diastasis, such as a
hernia and pelvic prolapses.

Next - Practice 3-point Activation Lying On the Floor

Point 1: above the belly button

1 2 3 Point 2: at belly button
Point 3: below the belly button

1) Lie flat on your back with your belly wrap on (use a pillow if you need to),

2) Take a sigh, and relax your belly completely, then take a deep breath
feeling your ribs, side and back expand,

3) Guide your hands on each side of your abdomen on point 1, and imagine
your left and right side are pulling to the middle on point 1 as you exhale
slowly, like closing a book,

4) Exhale VERY slowly, make a "shhh" sound

5) Hold it for 10 seconds, release. Do this 10 times. 

6) Repeat and activate point 2 and point 3.

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THE 6-CRUCIAL-STEP TO
CORE RECOVERY
01 PROPER BREATHING
Breathing is the foundation to healing DR because it connects our
entire core. Do you know if you are a shallow breather meaning you
are breathing with your chest, and nothing goes deep into your
diaphragm?

Or are you a belly breather, you see your belly rising up and down
but your chest barely moves. Or Are you paradoxical breather, your
chest rises up but your belly goes in. A true deep breath is when
your chest, sides, back and your belly expands at the same time
when you inhale.

Often times, the way we breathe has been shifted during

pregnancy. Therefore, we need to re-establish the habit, so our
brain is able to talk to the right muscles. By practicing your breath,
you can drastically change the way you look and strengthen your
core.

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THE 6-CRUCIAL-STEP TO
CORE RECOVERY
02 CORRECT YOUR POSTURE
If you buy a house, a real estate agent will say "location, location,
location". If you want to heal your DR, then I will tell you, "Posture,
posture, posture". The truth is, most exercises won't work unless
you are aligning your body into the optimal position.

Is your head always swaying forward? Do you have a high lumber

curve (the curve on your back). Are you hips sticking outward or
inward?

Properly stacking your body is imperative, so you can effectively

work the correct muscles, the core in one system, and prevent
injury.

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THE 6-CRUCIAL-STEP TO
CORE RECOVERY

03 ENGAGE YOUR DEEP CORE MUSCLES

You probably know where the 6-pack muscles and obliques are, but
it is your deep core muscles that need the most work.

Start building a habit by finding and engaging your deep core

muscles (Transversus Abdominal Muscles, TVA) while you sit,
stand, walk, and lie down.

By doing so, you learn to unconsciously brace your core, so it will

become easier for you to do the favorite activities that you like, or
simply picking up your baby over the crib without hurting your
back.

04 CORE RESTORING EXERCISE

The core exercise will help rebuild your connective issue (linea
alba) which is where you see doming. Your goal is to help it
become taut, and reduce how deep your finger can sink inside your
tummy.

The core exercises reconnect your breath, deep core and pelvic
floor, so you can finally see your tummy flattening. But
progression is key here. In other word, you can't lift the same
weight over and over again if you want to have biceps.

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THE 6-CRUCIAL-STEP TO
CORE RECOVERY
05 TOTAL BODY WORKOUT
Healing your core is not all about repeating the same reps 20
times, 3 times a day. Progressively challenge your core is a MUST
as you are transitioning from the core restoring exercises.

If you aren't challenging your abs, you will never get the strong
core. A total body workout will prevent you from training plateau,
help tone up the muscles and give you more energy. Best yet, you
can get back into your pre-baby shape at the same time while you
get rid of the belly.

What you want to watch out when you workout is whether you are
engaging your TVA, and are you putting too much pressure to your
pelvic floor? You may see a bulge hanging around the lower
abdomen as you move, or you may feel pressured down there. Do
you see the midline of your abdomen dome up or down? These are
indications that the move is too much for your core, so you need
take a step back and try a modification.

06 DR SPECIFIC NUTRITION
Our tummy is stretched and thinned through growing our miracle.
We need to give back the attention it needs with DR nutrition such
as collagen and Vitamin C. Proper nutrition will help repair the
damage tissue and nourish our body. In addition, adding a bloat-
reducing diet into your lifestyle will significantly ease the
discomfort in your bloated belly and the appearance.

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 THE RESULTS?
Getting started is the hardest part, but once you
implement what I just told you, you will:

GET STRONG AND HEALTHY FOR YOUR FAMILY

We all agree that health is our biggest asset, without it, how are we
able to travel with our family, create memories, showing up
confidently and be a role model for our children? When you lead
from the front, you are influencing and making an impact on the
whole family.

PREPARE FOR A HEALTHIER PREGNANCY NEXT TIME

It's likely your ab will be separated again if you are planning to

have another baby, but once you learn how to breath correctly and
finding your deep core muscles, you can ensure to minimize the
impact on the separation. When your baby arrives, you are
confident knowing exactly what you need to do.

GET BACK TO YOUR PRE-BABY WEIGHT OR BETTER

"You don't look like you are a mom".. say what! Too many moms
think their body will never look the same, and they can't get into
their best shape. You can prove them wrong, mama! When you
implement the steps correctly, you will feel good in your body
which will help you stay motivated on your fitness journey.

WEAR YOUR FAV T-SHIRT WITHOUT THE BULGE

Imagine what it would feel like to pick out your favorite t-shirt
from your closet without changing a million times. Hint: it's
awesome. Once you have the practices in place, it is going to be
sustainable. It's not like weight which you can gain it back easily,
these healthy habits will become second nature to you like
brushing your teeth.

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Want More Help?

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for more tips and resources. Popular
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body workout, postpartum nutrition.

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 DISCLAIMER

The information provided on this ebook/ PDF is intended for your general
knowledge only and is not a substitute for professional medical advice or
treatment for specific medical conditions. You should not use this information
to diagnose or treat a health problem or disease without consulting with a
qualified healthcare provider.

You acknowledge and agree "Becky Choi" including without limitation, any
products, goods, services, websites, applications, health, fitness, nutrition and
wellness content and advice, or any other information provided therein are
provided "as is" and "as available", with all faults, errors, and omissions, and
without any performance assurances or guarantees of any kind.

We further make no guarantee or warranty as to the particular health and

wellness goals, results, benefits or outcomes that may be achieved or obtained
through use of any Becky Choi information and services.

Consult your healthcare provider with any question or concern you may have
regarding your condition. If you chose to start any program or try any of the
exercises presented by Becky Choi, you do so at your own risk. Not every
exercise is safe for every person. Correct execution of all exercises is
imperative to prevent injury. You are responsible for yourself and you will not
hold Becky Choi liable for any illness or injury.

© 2019 BECKY CHOI | TUMMY WARRIOR | ALL RIGHT RESERVED