Table of Contents
Quick-Start Guide 1
Introduction 3
Part 1 Diastasis Recti 101 7
What is Diastasis Recti? 8
Part 2 Prevention 21
Prevention During Pregnancy 22
Marching 24
Side Toe Touch & Arm Raise 25
High Knee Lift 26
Front Kick & Punch 27
Frontal Deltoid Raise 28
Lateral Deltoid Raise 29
Biceps Curl 30
Hammer Curl 31
Triceps Dip 32
Lat Row 33
Squat 34
Overhead Squat 36
Walking Lunge 37
Static Lunge 39
Side Lunge 40
Dead Lift 41
Shoulder Stretch 42
Triceps Stretch 43
Quadriceps Stretch 44
Psoas Lunge Stretch 45
Hamstrings Stretch 46
Postpartum Prevention 47
Diaphragmatic Breathing 48
Pelvic Tilt & Contraction 49
Abdominal Contraction 50
Kegels 51
Part 3 Treatment 52
Treatment Overview 53
Phase 1 Activate 56
Supine Thigh Adductor 57
Glute Bridge 58
Cat Pose 59
Goblet Squat 60
Wall Plank 61
Kneeling Hay Baler 62
Crunch 63
Supine Alternating Bent-Knee Lift 64
Phase 2 Balance 65
Side-Lying Clamshell 66
Glute Bridge with Leg Extension 67
Extended Cat Pose 68
Overhead Squat 69
Walking Lunge with Chop 70
Dead Bug 71
Kneeling Psoas Stretch 72
Modified Plank 73
Reverse Crunch 74
Oblique Twist 75
Modified Side Plank 76
Phase 3 Strengthen 77
Push-Up 79
Concentration Curl 80
Arnold Press 81
Wall Squat 82
Stability Ball Bridge & Curl 83
Plank 84
Side Plank 85
Alternating Straight-Leg Lift 86
Reverse Oblique Twist 87
Stability Ball Leg Lift 88
Weight Loss 89
Marching 98
Shallow Squat 99
Side-to-Side Toe Touch 100
High Knee Lift 101
Mountain Climber 102
Jumping Jack 103
Burpee 104
Side Skate 106
Squat Jump 107
Calf Stretch 108
Kneeling Wall Stretch 108
Runner's Pose 109
Hip Stretch 109
References 110
Index 115
Acknowledgments 119
About the Author 121
