Core Progress & Diastasis

Day 4- Core day. I have been doing set reps on time challenge to build up the strength to do maximum reps 30:10's and hold a modified plank in between exercises. Interestingly, because my core exercises are all executed from the plank position, it fatigues my deltoids as much as my core! To date I have had to use the child's pose between exercises, unable to hold even a modified plank for the rest intervals of the 4:00 set.

So today I did my 30:10 x 3 exercises x 2 rounds, successfully holding the modified plank between exercises- although I did give myself a 0:10 child's pose between rounds. This is progress. I added a bonus set, holding modified plank through round 1, but having to fall into child's pose during rest for round 2. Add to that 2 timed sets of side leg lifts with center hops, and I had a pretty good 20 minute high intensity core workout.

During my session I thought to do a diastasis check as it has been 5 weeks since my last check and with these intense core workouts I need to ensure that I am engaging my transverse to 5th so that I am not undoing my hard earned ab rehab, reopening my diastasis. I am of course wearing my Tupler splint during ALL of my workouts. To my surprise and excitement I found I actually closed +2 fingerwidths- 1 at middle and 1 at lower! I am jacked to say the very least. I started out 19 weeks ago with an 11 fingerwidth separation (3-4-4) and am now down to 3 fingerwidths (0-1-2)! Happy day!

Tomorrow is very busy- I am out all day from about noon on. I intend to bust out a 30 minute steady pace cardio session on the stationary bike. Hopefully I can squeeze it in for Day 5. I am not ready to go back to Day 1 again yet! :)

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Kate Rita- Personal Trainer and Diastasis Expert

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