[raelize]

my abs really spread from my last birth. i would liek to get it back to normal. the exercises that i found online don't seem to be helping at all. what are some good ones?
thanks!

 

[kltroy]

I really like the Lose Your Mummy Tummy book by Tupler. You can get it on Amazon. I have another book called "exercise after pregnancy" or something like that, that also has some quite good exercises for diastasis and to get your core back in shape.

 

[raelize]

thanks! i'll check it out!

 

[SashaBear]

I need this info too. My daughter will turn 2 next week and I'm pretty sure my stomach is still separated

 

[super mamabug]

I was just coming in to recommend lose your mummy tummy! And for preggy moms Maternal Fitness also by Tupler to do while pregnant to prevent these problems!

 

[wombatclay]

Ditto the Tupler Technique! It's been a life saver (well, diastasis saver) and it's a good routine for dealing with prolapse issues as well.

 

[jennifercp8]

Another Kudos for the Tupler technique. I wish I had started her exercises sooner than I did. My DS wasn't even 2 when I started them, and I watched my stomach morph back into the shape it was in pre-pregnancy (which was something I had been fighting and hiding before then). I am starting it from day one, this time. It is on my nightstand right now!

 

[SequoiasMom]

I have heard that is a good book. From a personal trainers perspective, you want to work your "transverse" abs. These include your obliques, and deeper core muscles. Basically, the muscles that hold your abs in tight.
You can accomplish this by using rotation when you train your abs. Woodchoppers, Russian twists, bicycles and maybe some captain's chair exercises will do wonders for you!
You can search core exercises to tighten the whole abdominal region. Don't forget your lower abs.
Good luck!
PS At this point, just focusing on your rectus abdominals may even be counterproductive if you have separation. Think about working your abs without having the middle portion engaging first.