Online workout – Pros and Rules

This is a weird situation we are in, it calls for a lot of changes in our lives – even in our workout habits. It is quite a disadvantage that we cannot do our regular workout with our regular coach and we miss our training partners. On the other hand, it is time of workout adventures – we can try out a lot of new things we could not before because of time and space.

As a pre- and postnatal fitness specialist I train pregnant women and help them in regeneration after giving birth. I would like to help all the moms at home, taking the first steps of this workout adventure, with this article to make sure that you are all safe. During an online class the trainer is not able to take care of you one-by-one, to custom make the class, so it is very important for you to know, what to do while the others are doing the crunches.
These are the most important rules int the first 6 month of the post-partum period – but you also need to take them into consideration while breastfeeding.

1. Start working…

10 things about Rectus Diastasis that everyone should know

Rectus Diastasis = the separation of abdominal muscles in the midline wider than 2 cm /1 inch

It most often develops throughout pregnancy, so the most affected group of population is the women after giving birth.
BUT it does not only develop due to pregnancy, so it does not only affect the women after giving birth.

Incorrect training, wrongly executed abdominal exercises can lead to Rectus Diastasis for anyone.
5. Once evolved it needs constant attention. You closed it in vain if you don't care about it anymore or if you continue to train with the wrong technique. It will reappear.

6. Regular lower back pain, weak pelvic floor muscles and big tummy can all accompany Rectus Diastasis.
7. In most cases the separation can be closed to less than 1 cm (half an inch) in 1-2 weeks with a few minutes of exercises - targeting this problem.
8. It is important to be aware of your condition through your entire life and after have closed the separation you should take care of keeping it closed.

9. …

10 things nobody told you about postpartum

1. You do not have to accept your physical and mental condition, if it is not comfortable for you. You can make both better.

2. You have to be very careful and conscious when regenerating your body.

3. The way your belly looks like might be the cause of diastasis recti (abs separation)

4. Your abs separation can be regenerated by doing special workout, not only by an operation.

5. The way you move, how you stand up or sit down, pick up and hold your baby all have an effect on your abs and pelvis, so you should be very careful to do them the right way.

6. You can make your pelvic floor much stronger after giving birth you do not have to live with the side effects of a weak muscle.

7. Taking care of your body is not a sign of being selfish, you are not a bad mom if you make time for yourself. Your wellbeing is the basis of your child’s well being.

Rectus Diastasis is not gender-specific

This story is about one of my friends and trainees, this could be surprising as I usually work with postnatal women and the program was also created mainly for them, but there is a lesson to learn: this problem is not gender-specific.  He is here to tell his story, read it well and learn from it; the proper workout is essential. 
Tamas had weight problems through his whole life, and because of it – or despite of it – he has been doing hard workout in the last 16 years. 
His abs problems started when he added an extra 16-exercise abs program to his regular workout, and did it several times a week with his friends. All these exercises were based on crunches and sit-ups. 


‘It actually meant crunches in series of various positions i.e. feet towards each other and with legs up straight – this felt the worst for me. There were also side sit-ups with one shoulder on the ground. 
One night I realized that the left side of my abs seems to be slipped aside, there is some kind of a…

How to check your tummy - do you have Diastasis Recti?

Lie on your back with straight kneesPut your fingers the line of your belly buttons, and lift your head lightly. Carefully try to find a "gap" around your bellybutton.If you find a wide separation than turn your fingers crosswise and examine how big and how deep is the distance between the two muscles. Slide your fingers towards your pelvis and your head as well to know how long did your Diastasis Recti develop. If a few inches under/above your bellybutton you feel a gap wider than 2cm/1inch then by all means you need to do special exercises. Do not push back any navel hernia!

Original text:

Renáta Tőkés Fitness trainer,  Pre- and Postnatal Fitness Specialist (AFPA) Country Leader of Kangatraining Hungary  RTM - Rectus Training Method Founder 

Rectus Diastasis – the separation of abdominal muscles

The tummy is the part of our body that gets most often labelled as "problematic". Men want to get rid of their beer belly while women are working on their postnatal tummy. Unfortunately, most of the times incorrectly - so the result becomes even worst.
The (most important) abdominal muscles from the outside inwards are: rectus abdominis, external obliques, internal obliques and transversus abdominis. (We do not explain now the quadratus lumborum and the PIRAMIDAL muscles even though the quadratus lumborumpays an important role in bending the trunk to the sides.)
The connective tissue dividing the abdominal muscles in the midline of the body is called Linea Alba. If this connective tissue is stretched out, then the rectus abdominis muscles get far from each other and cannot perform their function.
What are the functions of the abdominal muscles?
Close the abdominal cavity and protect the organs of the abdominal cavity.Stabilize the organs of the abdominalThey take part in seve…


1. Sit-ups and crunches

Sit-ups and crunches are very common, but unfortunately very harmful exercises after giving birth especially with abdominal separation (Diastasis recti/Rectus diastasis). These exercises are not good for your pelvic floor and spine, even if your abdominals are healthy. 

2. Wide/deep squats
Doing wide and / or deep squats (wider than hips, deeper than horizontal) are never good for your pelvic floor, but in a postpartum stage it can cause irreversible injuries and can have a life-long effect on the overloaded/injured pelvis. The pubis is also sensitive and vulnerable, so we need to be very careful. Please, do not hold weight (even your baby) during wide squats! 

3. High intensity exercises
High intensity workout is a very good and effective way of keeping your body toned and healthy – after having your abs and pelvis regenerated and healed. But not until that point. Why? 

During the postpartum period (and breastfeeding) the hormones are very intensive and, as a re…