Here is the link to the 10-minute exercise routine to heal your upper diastasis recti gap (causing an upper belly bulge):
A diastasis recti bulge above your belly button is often caused by a widening of your rib cage, which increases the infrasternal angle. This widening pulls on the delicate tissues of your linea alba above your belly button, causing a bulge. We aim to strengthen both the external obliques to pull your ribs back towards a 90-degree angle and your transverse abdominis (TAs). We also want to ensure good posture to prevent flaring your ribs out.
If you have a tight back, this stretch is great:
If you have back pain and a tight back, this one is great:
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If you have Diastasis Recti check out this free healing guide:
Jessica Pumple is a registered dietitian, and pre & postnatal fitness instructor and certified pregnancy and postpartum core exercise specialist (CPES). She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and feel energized after pregnancy!
Disclaimer: This is general recommendations and postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section).You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
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So your right about my my lower back being quite a bit inward which is now I realize as you mentioning saying causing this bulge showing some above my belly button all the way to my rib cage. I have had this more thank 30-40 years I had had this situation. Not sure if I can improve on the lower back curve. Thus I don’t things can improve in my stomach now that it’s been so long. Lower back can never be improved my posture I doubt it.
Thank you. With both of my pregnancies, my lower separation healed, but now at 2 months PP I still have a slight (about a fingerbreadth) separation above my belly button. I'm relieved to know that are other exercises targeting that area.
Definitely don't need a partner that's what got me into this mess. Lol 😂
Have one too
15 years postpartum!! and finally found a video that addresses upper abdominal DR. Thank you!! At the age of 54 I'm wondering if it's even possible at this point to correct this condition or if I'm destined to look pregnant for the rest of my life.
I just found out that I have this upper belly bulging after my 3rd born.
Wow! Because I am not post partum, it took some work to find this. This is me, and THANK YOU!
49 yr old male. I have only noticed it in the last 4 years. I am so appreciative of your video.
Thank you so much
Thank you! I’ve been losing weight and still feel like I look pregnant. I hate my bulge
How many times a week should be do these exercises?
This happen to me after erector spinae exercises , i switched to ql exercise I noticed external oblique work also together with quadrtus lumburm muscle
I finally found someone who talked about the bulge above my belly button! I've been doing DR ab exercises for 3 years now and still suffering from this bulge! Will definitely include these moves and update!!
Hi! I know I'm a year late so I don't know if you'll see this. But, I am 25 and have never been pregnant. However, I do have Ehlors Danlos Syndrome and it has causes diastasis recti in my abdomen and a lot of loose skin on my abdomen as well. Do you have any tips on doing these exercises for hypermobile people? My biggest struggle with any type of workout is being able to engage a proper form because my joints like to slip where they are not supposed to, and engaging in one area can cause another area to slip and/or my joints aren't stable enough to provide support for proper form. Per my PT, I am not allowed to do any weight lifting because added weight especially with lack of joint control can cause them to dislocate pretty easily. I would really like to fix it and feel like I can support myself!
Would a late breech baby play a role in rib widening? I have never dealt with upper DR until my third baby who was breech until 38.5 weeks.
Does this apply to men also?
Too much bla bla bla
I have this issue but I'm a teenager uhm can somebody tell me if that's alright?
Can you have this if you've never been pregnant? Also, I'm 68.
Ive never been pregnant 😭 I don’t understand why
Uhhhhh I’m not a post pregnant woman, but I still have this
im male and have this bruh
I have diastasic recti and stomach coming out from that gap. Can I dot these exercises? Can it help the stomach go in and muscles fill the gap?
Thank you, I will come back but just wanted to say I found your video too fast