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Our abdominal muscles are rarely "broken"; rather, their weakness is a reflection of how little we use our entire body. Whether you have diastasis recti, a hernia, are postnatal, or simply have a very weak midsection—this is the definitive "whole-body" guide to restoring your core!
Abdominal muscles have many important jobs; twisting the spine safely, accommodating pregnancy, protecting your abdominal organs, and even breathing are just some of the jobs we want them to do well. Many will try to fix their middle through crunches and other abdominal exercises without realizing that things like tight shoulder muscles, poor posture habits, and even our breathing patterns can affect what’s going on in our abs.
In Diastasis Recti, biomechanist Katy Bowman:
- Gives 30+ exercises, organized into Small, Medium, and Big Moves
- Expands the core to include essential parts, like the shoulders and pelvis (and how movement patterns here can worsen abdominal separations)
- Explains why it’s better to think of a diastasis (abdominal hernias, or even weakness) as a symptom rather than as the "problem"
- Teaches 5 simple postural adjustments to change the forces on the front of the abdomen
- Notes that in addition to exercises, you can sit, stand, and walk for a stronger core
"By making the material understandable, approachable, and achievable, Bowman offers an outstanding and necessary guide to diastasis recti and many other abdomen-related issues. Everyone can benefit from these insights and improve their health in an empowered and proactive way." —Foreword Reviews
Diastasis Recti is for anybody wanting to improve both the function and the appearance of their abdomen!
“Diastasis recti is a whole-body issue that requires a whole-body approach. It's refreshing to find a resource that acknowledges that need and provides concrete steps to achieve it.”—Breaking Muscle
"The best book I've ever read about the core. Perfect for physical therapists who like to geek out on the mechanics of tissue function and forces, but also highly accessible for anyone wanting to better understand abdominal weakness and the relationship between the pelvis and the rib cage."—Libby Hinsley, DPT, author of Yoga for Bendy People
“Using the same friendly approach that makes her anatomy and movement lessons so easy to follow, Bowman provides tactics that are understandable and clearly described. The use of photography is also helpful, with the author demonstrating each move in addition to providing step-by-step instructions. Although Bowman's main purpose is education, what she really brings is empowerment. Encouraging people to know their own bodies, and then pursue solutions that make them healthier and happier, is a powerful approach to wellness. By making the material understandable, approachable, and achievable, Bowman offers an outstanding and necessary guide to diastasis recti and many other abdomen-related issues. Everyone can benefit from these insights and improve their health in an empowered and proactive way.” —Foreword Reviews
Foreword
Preface
Introduction
Section 1--Think
Chapter 1: The Anatomy of Diastasis Recti
Chapter 2: The Forces of Diastasis Recti
Chapter 3: Under Pressure: DR, Hernias, and Pelvic Prolapse, Oh My
Chapter 4: Diastasis Recti and
Nutritious Movement
Section 2—Move
Equipment List
Chapter 5: Stance and “Body Neutral”
Chapter 6: Little Moves
Chapter 7: Medium Moves
Chapter 8: Big Moves
Chapter 9: Drop Your Ribs
Conclusion: Change
The Program
What’s Next
References and Further Reading
Index
About Katy