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What if I’m not sure if i have Diastasis

This is your chance to get reacquainted with your tummy function. Contact Heidi directly she can help you understand what to look out for.  The ‘type’ of exercise (ie buggy classes , bounce classes, running , gym classes yoga ) can cause havoc if these muscles imbalances and weaknesses (to generalise) haven’t been given attention. And it can change the way your tummy looks too.

How do I start

We recommend you reserve a time with your group or for yourself by scrolling to the bottom of the page. 

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In your initial consultation be introduced to your postnatal coach by having a discussion or workout while Heidi observes and designs a way forward for you . Be checked for diastasis, discuss a safe way forward resolving any questions about what exercise is right for you. Only exercises best suited for you and your postnatal body will be delivered 

45min live classes

Class is varied week by week. Structured around what had been discussed in your initial consultation, all designed your developing body providing an effective

workout carrying you right through to full term if you are pregnant or assisting you in your recovery 

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Can make classes ? Join the workshops supported by Heidi , delivered by our affiliate Mums who have been certified by passing the Bodysync Pilates diastasis detective course and who have seen changes in their own abdominal separation and wish to coach you!

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Do you have a customer referral program?

YES!

Are you a new mom looking for income while you learn? Do you want support in your workout especially if postnatal and needing direction on the best way forward? Be an affiliate friend of Pilates Bumps Beyond (established in 2012) who offers a new start . You will receive £20 for every booked consult. OR access the course for half off

Helping you avoid making wrong decisions when It comes to bettering your tummy function with or without Diastasis . IBS, back pain and overall body aches are more prevalent since lock down. This will have a knock on effect on your fitness or your want to get back to fitness post Covid 

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The next intake for the return to fitness post lock down for general public and prenatal /postnatal courses starts mid October and will run for 3 weeks 

Group membership each month to compliment you when you book your 45min with core restore class a week plus fb live group with helpful prerecorded videos

What if I am needing more attention

We highly recommend Pilates Bumps Beyond Returning to Fitness course! It sets you up on how to tackle your diastasis, regardless of how many years post birth you are! Heidi have been successfully running this course since 2012

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WEEK 1 

SESSION 1 - Anatomy of upper middle or lower diastasis and approach to better management /discuss connective tissue pilates routine for pelvic alignment, finding your deep core rib cage placement, exercises weak/overactive pelvic floor and hips/ introduce reasons for release, realign and restore of the core musculature. 

SESSION 2 - a breakdown of general exercises known as contraindicated for diastasis / myofascial release techniques ( c-section/ episiotomy scar tissue massage) techniques / evaluate your pelvis alignment, pilates routine to release lower back and strengthen glutes and hamstrings / options for discomforts associated with diastasis :Back Pain Umbilical Hernia , Pelvic floor health dysfunction ,SPD.

WEEK 2 - 

SESSION 3 - specific 360 breathe, pilates routine for rib flaring, work transverse abdominals in various positions, learn key stabilising exercises for diastasis and pelvic stability . Learn when to stop certain activities or to progress towards your regular exercise program. 

SESSION 4 - how your posterior chain may be holding you back. Pilates routine to release the upper back and thoracic spine What movements or positions in your day to day a activities are causing further aggravation to your posture / Restful positions

WEEK 3 - 

SESSION 5 - re-evaluate spinal alignment/head and shoulder positions / basic techniques for mapping the lower body.. standing pilates routine for coordination and balance Understanding the connection between glutes and hip pain/function and your pelvic floor/ footwork fundamentals 

Understand doming.. Address when to progress back to doing core work that involves your rectus abdominis 

SESSION 6 - a workout to establish your personal findings. Establish personalised exercise routine towards better management . discuss higher intensity exercises and how to apply what you have learned .

• Focus and Prioritise on key areas you would wish to review. Join the classes in the group to test your knowledge or continue live classes

How can I check if I have diastasis

What to do when measuring your diastasis

You want to look for two specific things from the base of your rib cage all the way down the center to the pelvis:

1) The width of separation (how many fingers can you fit horizontally, so left to right)

2) How far in do your fingers reach which we will refer to as the depth of depression

• Lie down on your back, knees bent, toes pointing forward , relaxed 

• Place your index and middle finger at your belly button and begin to press down.

• Raise your head and sternum and feel for any gap or dip under your fingers. Note the width and depth of separation.

• Repeat up towards the ribs and down towards your public bone

Your GP may not know much about this or be very interested but generally abdominal separation (Dra) or diastasis is defined by a separation greater than 2.5 cm in width. This is about 2 fingers wide. But it is really the integrity of your depth that indicates how strong your connective tissue is which is what will keep your tummy in. 

Do you have affordable pricing

Yes! We appreciate everyone is dealing with the world crisis differently and we have included incredible value in what we offer. Prices start 45min or an hour session depending on your direction of choice you’d an have live support in weekly classes and a follow up exercise plan, and access to more workouts depending on how motivated you are. With our without your Mutu subscription  

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Please do get in touch . Reserve a time or booking so we can assist . Scroll down