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| Just had baby #5 |
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| After: 8 weeks after baby #5 |
Well, here Is my own 8 week post baby #5 before and after!
First picture was taken a couple of days after having the baby, and the Second picture is exactly 8 weeks after. You can see I had a small diastasis with the first picture . Since I splinted this pregnancy AND of course did 10 sets of 100 seated Tupler Contractions per day, my recti only split this time to
1 on top
2.75 in middle
1 on bottom
By the time I was 4 weeks Postpartum, my diastasis was fully closed.
What did I do?
Same as always: I Splinted my Recti of course – both day and night, and did 10 sets of 100 Seated Tupler contractions.
That’s IT! I didn’t start doing any other exercises until I was 6 weeks + Post partum.
Interestingly I found it much easier to bring my waistline in…usually I had to go several months out to get back to a 25 inch waist…this time that happened by week 6!
Because of this I think to myself
“Why didn’t I splint during my other 4 pregnancies?!?!?”
SUMMARY OF POST BABY DIASTASIS AND WAISTLINE
Because of this I think to myself
“Why didn’t I splint during my other 4 pregnancies?!?!?”
SUMMARY OF POST BABY DIASTASIS AND WAISTLINE
AFTER BABY #3
I did not splint during pregnancy or after – took 11 weeks to close diastasis and bring waist to 26
AFTER BABY #4
I splinted after pregnancy but not much during – took 7 weeks to close diastasis and bring waist to 26 1/2.
AFTER BABY #5
I splinted during AND after pregnancy – took 4 weeks to close diastasis and 2 weeks after that to get to a 25 inch waist.
IT was SO much easier this time!!
You are amazing! Love your before & afters. 10 times a day is hard core, I’d love to hear how you work it into your busy schedule–
Also, do you do other exercises while wearing the splints?
I guess, rather, CAN (should) you do other exercises while wearing the splint…?
Hi Shara!
Great question! You SHOULD do other exercise while wearing the splint to ensure the other exercises don’t make your progress go backwards. It will work synergistically with your body to continue your progress.
And as for fitting them in – I do them while driving. I know I can get in 4 sets on a trip to the post office, 2 sets on the way to the chiropracter, etc. and I plan them into my day that way 🙂
Also do you wear it during your chiro adjustments?
What about swimming?
You definitely CAN wear it during chiro adjustments. Shouldn’t interfere with anything.
And swimming – you shouldn’t need to wear it 🙂
Thank you, Bonnie, for answering all of my random questions 🙂 I’m thinking about getting the updated splint & following the program. I’ve got a very weak core & having some really challenging lower back problems.
You’re awesome & looking great (as usual)–I don’t know how you juggle it all, but you do it well 🙂 Miss you & your family!
Hi! I just had my 2nd baby 5 weeks ago. I’m petite 5’3 and 100 lbs pre-pregnancy. My diastasis is about 5 fingers wide. (I have huge babies) I used a Tupler splint after giving birth 3 1/2 years ago, but had trouble with the velcro not holding up and the splint not laying right under clothes. I’ve read a little about the new splint, but with the neoprene I’m wondering if I’m going to be roasting in it. Also, from my experience, neoprene is kinda stinky (rubbery smelling)! Any thoughts? Just wondering if it’s essential or if I can close it with just exercises 😉 Thanks!
Hi wkr!
Great questions!
If you are a 5 then you would definitely want to use the splint, otherwise it will take so much longer. A splint will also help with your mind-body connection, which I find that those that are a 5 usually have a very poor mind-body connection.
I personally have not found the splint rubbery smelling – its not a superthick neoprene – its a more light weight version. I find the fit much more desireable than the cotton version and conforms better to the body
I do recommend wearing a dry-all type of tank underneath (I personally use mod-bod tanks under mine and it works well)
If you wear the splint during the hot months,you definitely may have time where you are hot with or without it.
The thing I try to remind people is that wearing the splint is such a small period of your life,and if you do the process correctly,it will go much faster and you will be so much happier with how things look quicker, than if you go the slow route.
Thanks for your insight! I’ll get mine ordered. I had a C Section but I’m assuming its safe to wear the splint at 6 weeks when I’ll be cleared to start exercising again. Also, I’m curious what you meant by mind-body connection? Thanks again 🙂
Hi wkr – sure – you can even wear the splint underneath the binder they give you in the hospital – so you are both approximating the muscles – with the splint – and binding the bones back down – with the binder.
As for mind – body connection – that just means your ability to tell a body part what to do. If your transverse muscle is weak (as it is with a diastasis) then sometimes the brain will tell the muscle to engage, but the body doesn’t quite know how – the mind body connection is weak in that case. A strong mind-body connection is to engage (the transverse in the case) muscle exactly how the brain is telling it to engage.
Great work Bonnie, your abs look amazing… time to update your profile from 3kids to 5kids 🙂
Thanks for all the info provided. Very inspirational site.
Did you need to use a bigger splint during pregnancy? I am currently 24 weeks along and 39″ around my belly button, 15″ along my back. This is my 3rd baby and I can tell I am getting quite the gap, way worse than my previous pregnancies already. Also, does your dvd include the Tupler technique how to when pregnant and when not? Sorry, I couldn’t find another way to contact your besides a comment.
Thanks for your help.
Hi Jen,
You CAN do a bigger splint or you can purchase extenders for a current size based on your back size – extenders I will be carrying soon, but you can currently purchase them at http://www.diastasisrehab.com.
With the DVD – the exercises are the same while pregnant except you RELAX the pelvic floor while doing the contraction exercise…that will help you with Perfect Pushing during labor:)
You look incredible!
I’m currently 28 weeks pregnant and want to start doing the seated tuplers now. Should I also do any other exercises, like head lifts?
I was also wondering if it would be okay to still go on walks (that’s all I’ve been doing for exercise) while starting the tupler routine?
One more thing- should I wait to splint until after I have the baby? I think it might be a little uncomfortable to do it now, in the third trimester.
Sorry for all of the random questions!
Hi Anonymous! At 28 weeks pg seated tuplers are the best. I would do headlifts only IF you can do them correctly and with enough transverse strength. Ideally strengthen the transverse for 3 to 4 weeks BEOFRE doing headlifts.
WALKS ARE GREAT!!!!!
Splinting actually feels SO NICE while pregnant because it gives support and takes away the some of the constant foreward pressure. I LOVED splinting while pregnant. AND it made things go so much quicker later because I didn’t split to a 3 like I did with my other pregnancies. (only HALF of that) So I highly recommend splinting DURING pregnancy. And then wait 1 to 2 weeks AFTER birth to splint again so the uterus has time to go back down adequately.
Hi Bonnie! I was looking at the Tupler site and ran across your story. How amazing! I am currently 14 weeks with my fourth and have a 5 at belly button. I began splinting and the exercises this week and am so excited to see the difference it will make with this pregnancy and delivery. I actually like splinting while pregnant…feels very secure in my midsection. I do have a question though. I have searched to see how I should wear the splint while early in pregnancy (I figured the way I would if I weren’t pregnant) and at what point in pregnancy should I move the splint under my belly button area? Do you recommend purchasing the pushing video for when that time comes? Thank you for your help! Hope
Great! It IS nice to have the extra support. I usually move the splint lower for ME at about week 25 – which is when I “pop” out. And YES the video is very helpful 🙂
Hi Bonnie,
Thank you for this great site. Briefly, my toddler is 1 1/2, I didn’t think I had DR because last year I tested myself using a YouTube instructional, and my belly does look a lot better after doing some Tracey Anderson.However my lower belly resembles some on your site ! I also liked that you said Hernias were your speciality!! My question is, I live all the way in Lagos, Nigeria. Do you ship internationally and offer coaching online?