Healing Diastasis Recti

Ketsia E.

Diastasis Recti

I started SLAM in May. I was very lost. Having had a very athletic background before pregnancy. Not knowing what to do with my very bad DR. I had a fist full wide gap and a very deep DR. Saw two pelvic floor therapist with one telling me I wouldn’t be able to repair.

Ashley’s workouts and her cues have really changed the way I go about working out, and about thinking of myself. I’ve been getting back into Olympic lifts but still incorporating the core exercises. So I’m very excited for SLAM Core to come out.  I’m now 15 months postpartum and pray my core will continue to improve.

Stephanie F.

Diastasis Recti

After I had my 2nd, I was freaking out because I thought my 8 finger separation was here to stay. You all told me to trust the process, even when I was like “bruh, there is no way this can get better”.

I kept going, kept showing up, and kept getting stronger. I’m so thankful this program has taught me how to modify things because now if a friend invites me to an exercise class, I don’t have to say no out of fear of not being able to do half the class. I know how to modify ab work. I know how to modify planks, push ups, burpees, etc. I feel confident knowing what I can do and what I’m not ready for yet.

I still want to get stronger (and get my slam booty back ) but I’m proud of my progress. I’ve lost 62lbs, have more energy, I am more “regular”, and I can run/jump/lift my kids without dying. If you are newly postpartum, I know this sucks to hear, but trust the process. This ish takes time. Be consistent, but don’t beat yourself up if life happens. Your body is amazing, and it is capable of so much, but give it time. 

"I seriously never thought I would reach this point. I thought I was stuck looking pregnant forever, but recovery takes time."

It has felt painfully slow, and the process hasn’t been linear. Some days I’m like, “Eff this. It is hopeless,” but I always stick with it and eventually see the progress. It took me a year to make this much progress, and 4.5 cumulative years of working on my diastasis to learn what works for my body. The coolest part is that even at 1 year postpartum, I’m still seeing more progress each day.

I remember hearing people say “It takes 6 weeks for the uterus to shrink back down” and then freaking out because I thought my body was done recovering at 6 weeks and I wouldn’t be able to make any more progress. It has made so much more progress since then. If you are newly postpartum and stressing, I know it is easier said than done, but trust the process. It will get better and you will get stronger. Just keep going. You’ve got this!

 

Kenzie Winchell

Diastasis Recti

I just wanted to say thank you for creating such an amazing workout program. Ever since starting your program, I have felt my confidence grow so much.

"I have gotten so much stronger and happier from doing your workouts."

I used to always get frustrated with diastasis recti-safe workout programs because I felt like I couldn’t ever workout like I did before I had a baby. I love how your program gives you the tools to work up to doing a push up, pull up, burpees, etc. I still have modify things, but I am so much happier with my workouts and how my body feels. I never thought I would wear a bikini again! Here’s a little before and after. Thank you!! Can’t wait to do your program while pregnant with baby #2.

Leah K.

Diastasis Recti

These are the “abs” of someone who found out yesterday (from my pelvic health physiotherapist) that I have NO more diastasis recti! I have gone from full four finger, very deep diastasis, all the way above and below my belly button to nothing!

"This is the FIRST time in over 6 years (and four babies) that I have not had ANY diastasis!"

I was way more excited about it then I thought I would be, so I thought I’d share here bc I give this program a good portion of the credit. I started Core Basics 6 weeks postpartum after my fourth, did Bridge very consistently and finished ‘on time’ and am now working through SLAM.

I will add that I have been significantly less consistent since moving to SLAM just because it’s been tricky to get in that long of a workout with four little kids needing me…but I still get in at least 3-4 workouts a week and it must still be working!! Thanks again Ashley Nowe !

Edna Munoz

Diastasis Recti

I had diastasis recti that was 2-1/2 finger gap, and a knuckle deep. I was not very consistent in the beginning but now that I am more consistent, watch what I eat (still eat everything but in moderation) and stopped breastfeeding, I can see a big difference. It took me a few months but I’m working on myself and closing my gap without surgery. Now my DR is 1 finger gap and a fingernail deep!

Charity B.

Non-Scale Victories

Ashley, you have changed my little world. I’m a mom of 2 boys, almost 8 years old and two. Our oldest is medically complex and requires 24/7 care. He is my forever infant who cannot control is own head. He is a freaking warrior… our courageous kid 💙 He also hit a giant growth spurt over the last several months.

The last 8 months or so, I completed SLAM and am over 15% through SLAM Advanced… with some SLAM 30 thrown in when time is crunched. (Thank you for SLAM 30!) I was a college/pro softball player… no stranger to intense workouts, but after my 2 yo was born, my core and pelvic floor struggled.

"Long story short, I am stronger now than I’ve ever been as a mom."

Honestly I needed some of this training as an athlete. My hips/core/legs fire more effectively together now than they did 15 years ago… ha! Your program came at the exact right time, so my strength gains have been able to stay ahead of my son’s growth. What. A. Gift.

This is me about 5 months PP. (I started working out as soon as possible post c section.) And me now… 2 years 4 months PP and about 10 months of SLAM/SLAM Adv/SLAM 30. I stuck with SLAM 30 this week post sickness but am pumped to get back to SLAM Adv tomorrow. Thankful for you, my friend!

"The other DR programs I tried were somewhat effective aesthetically but did not build true deep core strength."

When I went back to trying to lift, the more I increased weight the weaker my core seemed to get. It was so frustrating. What you’ve developed trains the female body so specifically. As athletes we are only taught to train like the men. I would have hit more home runs if my hips, quads and hammies had your program years ago 😜 Truly female athletes who haven’t had babies need your program too. Just a thought!

Alisha Weiss

Diastasis Recti

I was 6 months postpartum with twins and knew what I was doing wasn’t right for my body even though I didn’t want to accept it. I came across Ashley’s Instagram, and related to her entire story so much that I wanted to give it a shot. My body just didn’t feel “right” before starting and I knew my core was weak, and I wasn’t activating correctly.

I just started week 6 of SLAM Advanced! Physically- my DR is functional!! I also don’t look 5 months pregnant anymore. I’m nothing like my pre baby body, but I feel just as strong as I did before pregnancy. Also my booty gains are a big thing I see with this program- not just physically but functionality wise. Mentally- I’m not afraid to workout anymore in case I do something wrong. I feel super confident in what I’ve learned from you and applying it. I have more energy and have a new found acceptance for my post baby body and what it can do.

Don’t think because you used to work out you can skip around on your program- do the work it will benefit you in the long run.

"Swallow your pride and start from scratch."

Also, know it’s ok to get discouraged. I felt very over it all when trying to basically relearn how to workout and breathe, but I kept saying it will be worth it!

Abigail Constance

Diastasis Recti

This mama is feeling Strong Like a Mother today. I finished SLAM Bridge!! I love seeing everyone’s ‘before and after’ pictures so much and am excited to finally be at the spot to take mine!

"My body is a powerhouse of growth and perseverance."

I love so much that we’re not showing off our bodies to flaunt the pounds we’ve lost, but to celebrate the hard work and show the toned muscles that represent so much!

These gains (though small) not only represent all the hours of working out, but they represent the shift from postpartum aches, pains, and ‘issues’ to a functioning core, closed Diastasis Recti, a re-absorbed hernia, strength to scoop up my 30lb kid and 40lb kid at the same time at a moment’s notice, to pack the 30 pounder on a hike without a sore muscle, to pull them both on their bikes (after they’ve inevitably decided they’re done with our walk) for miles, to load and unload the car with a ridiculously heavy Costco haul without breaking a sweat (and a properly engaged core), and perhaps most importantly of all – to know my body will not hold me back from serving my family and my community.

I’m so unbelievably pumped to finally start on SLAM! Thank you so much Ashley Nowe and all the ladies on here for always being here for me and each other!

Stephanie Ball

Diastasis Recti

The pic on the right  is me today  (SLAM week 9,  8 months postpartum, and six months after starting Get Mom Strong – I did Core Basics and SLAM Bridge first) and the pic on the left is from SLAM day 1 and 5 months postpartum.

Can I just add that I’ve been a personal trainer slash group fitness instructor for the last six years and this is the first program I have followed by someone else that was just for me and my own benefit. I worked out all the time with my clients and group classes and at the gym, but this was the first time I’ve followed a training program written by someone else. Also, I didn’t know a ton about postpartum specific.

"I feel strong, and I like at home workouts (and that they are planned out for me) more than I ever thought I would."

My pelvic floor physical therapist also said my Diastasis Recti gap has closed to a half-1 finger as opposed to a two-three finger in some places. I have learned so much!