My Journey with Diastasis Recti: A Path to a Functional Core

If our body is aligned, with the pelvis, chest, and head stacked over one another; if our gait is coordinated with the rotation of the pelvis and the counter-rotation of the chest; and if our tissues are elastic—we've won. This is the formula for a functional, flat stomach without back pain. I will guide you on this path in my e-book.

I personally have diastasis recti that runs the entire length of my abdomen, from my sternum down to my pubic bone. I also have 32 years of experience as a fitness instructor. I used to teach aerobics classes and strengthened my abs daily. I wasn't really aware that my pelvic floor was dysfunctional. During my university studies, if I wanted to go for a run, it was only possible with a pad. I was ashamed to talk about it. My gynecologist sent me to do some exercises, but back then, over 32 years ago, it was rarely discussed. The exercises consisted of, at most, training to hold in urine. We now know that this practice is rather inappropriate due to the risk of introducing infection into the urethra.

A woman with diastasis recti holding her hands on her abdomen.

My Fitness Beginnings: From Jazz-Gymnastics to a Herniated Disc

My career as an instructor dates back to the era of jazz-gymnastics, when we would jump almost barefoot. It wasn't until the arrival of aerobics that we started using quality shoes, and the impact on the spine and pelvic floor was reduced. Nevertheless, it was thanks to aerobics that I suffered a herniated intervertebral disc 25 years ago. This was followed by a series of injections to relieve the pain just so I could manage basic tasks, like wiping myself. At the time, I didn't get any physical therapy. My thinking was, "I'm a fitness instructor, I can get my body moving on my own."

When I wanted to get pregnant and stopped taking birth control, which had been prescribed to manage my irregular and long cycles, I discovered it probably wouldn't happen naturally. After a laparoscopic surgery, I woke up with a bruised abdomen. When I asked what happened, my gynecologist told me I should stop strengthening my abs so much and do something else instead. My abdominal muscles were so tight that the surgeons couldn't insert the probes and almost had to resort to using hooks. To this day, I am grateful for their persistence, which saved me from having a punctured stomach. In the end, reproductive medicine helped me have children.

Pregnancy, Postpartum, and a Turning Point

During my twin pregnancy, my belly grew to an enormous size. The extra 25 kg (55 lbs) took a toll. No one talked about what was happening to my abdomen or whether there was any separation. Back then, there was no "Dr. Google," so I remained blissfully unaware. Ultimately, I have two wonderful boys. Immediately after giving birth, I was put back on birth control to regulate my cycle. I was on my own with the boys, as my husband worked out of town and only came home on weekends. So, my exercise routine came to a halt.

It wasn't until the boys started preschool that I began working out again. I never even considered returning to teaching. My body at that time was so tight and yet so weak that I could finally empathize with clients who were just starting their fitness journey. This experience greatly helped me in my later practice as an instructor and personal trainer. I have to give a huge thank you to Věrka Hrušková, who, after I moved to Opava, basically presented me with a done deal, and just like that, I jumped right back into the whirlwind of teaching fitness classes.

Things really started to change for my body after I met Daniel Muller and was introduced to his approach to Pilates. He taught me proper alignment, awakened my diaphragm and pelvic floor, and now, I have been hormone-free with a regular menstrual cycle for 14 years. In my practice as a personal trainer, I have helped several clients get pregnant simply by teaching them how to breathe, activate their pelvic floor, find proper alignment, and build a functional core. A functional core isn't about rigidity—it's about elasticity!

Connecting the Dots: The Diastasis Discovery

I only discovered I had diastasis recti in recent years, thanks to intensive continuing education. I added new courses to my Pilates training, most importantly the physiotherapy-based movement concept Spiraldynamik®.

Only now do I realize that everything that happened to me is connected. It started with my hip joints after birth, then a dysfunctional pelvic floor with poor ovarian function. Later, it was my over-strengthened abdomen, which was never completely flat. It always looked its best in the morning. I still have to work on these challenges. The laparoscopic surgery certainly left its mark on my abdomen as well. But today, I know that forcing things is counterproductive, and I'd rather go for a run. I run with coordinated movement, an active pelvic floor, and the proper rotation and counter-rotation of my pelvis and chest—and I feel fantastic in my body. And that's exactly what I'll teach you in my e-book. >>>

Experimenting with my own body, my experience with clients suffering from back pain or abdominal separation, research into fascial tissue, and the Spiraldynamik® movement concept all provide a roadmap for HOW to get a body weakened by diastasis back in shape.

A New Approach to Healing

I'm not going to promise you that this approach will completely close your diastasis. But what I can promise is that your body will become properly aligned, you will feel and look much better than before, and you will learn HOW to use your body throughout the day so that you don't have to carve out extra time for exercise.

What Awaits You on the Journey to a Functional, Flat Abdomen (Even with Diastasis)?

Cover of the e-book "How to Address Diastasis"
First, a bit of theory to better understand your body.
HOW to improve the elasticity and hydration of your fascial tissue.
HOW to achieve proper alignment.
HOW to work with your pelvic floor.
HOW to breathe correctly.
HOW to engage your deep muscle stabilization system.
HOW to master pelvic rotation and chest counter-rotation.
HOW to walk efficiently.
HOW to build daily movement habits.

Get Started with "How to Address Diastasis - A Functional Abdomen & Learning to Walk" Here >>>

If you prefer video lessons, I have the online video course "Restart Your Body" for you. In it, you will release tension, align your body, and integrate everything into functional movement. You will build mobility, strength, and stability—one cannot exist without the others. Learn more about the course in the video here ->>>