The proven method for regaining your strength and confidence, long term.
Your ability to get back to the body you remember (or want to build) is completely dependent on building a strong core that knows how to engage when it needs to.
Spot treatment or programs that promise flat bellies too soon are a fast track to re-injury and disappointment.
You don’t need endless crunches and leg raises.
“My diastasis is closed, my prolapse symptoms are gone. I can lift heavy again, I can jump without leaking, sex isn’t painful anymore, and I’m stronger— not only physically, but mentally! I know my body can heal.”
“I just started the 4th phase of RYC®, and I’ve seen so much improvement in my body. My diastasis recti gap is down from 4 fingers to less than 2.”
Monica Blasbalg Swain
“I had a major tailbone issue for over 2 years combined with a tight pelvic floor and diastasis recti. Nothing I did ever was "enough" to get relief. Then I found RYC®! I signed up and can honestly say I felt a change immediately!
I started breathing more effectively, which I didn't even know I was having issues with, and my tailbone started hurting less. My diastasis recti closed up and I could feel my core activating. I couldn't believe it. All I can say is I haven't felt this strong, resilient or functional in over 20 years and it feels great!”
“I am 10 months postpartum and am in stage 4, basically I’ve completed the program but I’m still doing it because it still helps me so much. I have closed my DR about 90 percent & my prolapse is also better.”
“I started Restore Your Core with a three finger diastasis recti and on and off symptoms of prolapse. Regular yoga classes or the gym seemed to produce injuries and physical therapy felt uninspiring. RYC was the perfect balance of moving at a therapeutic pace but inspiring me to make progress day after day.
I got stronger with each stage and little by little my diastasis recti closed. Symptoms of prolapse eased as I got stronger and learned better movement patterns. I could not be happier with my results and even moved on to Challenge Your Core before heading back to the gym with strength, confidence and a renewed connection with my body.”
“I had no idea how much I would gain when I started RYC. I love Lauren's teaching. I love the guiding principle that if you challenge your body in a way that is doable for where you are at today, you will build strength over time. This has 1000% been true for me and it feels amazing.
My diastasis recti is much smaller and less deep than it was, but more importantly, I feel fit and confident that I can challenge my body in all the right ways.”
“RYC® explains the fundamentals of movement - and I finally understand that I spent so much energy compensating for core function with other body parts. Thanks to RYC®, I‘m now very close to getting back to my favorite activities.I can feel my core work during exercise and every day movements, and it even feels closer together around my hernia!
RYC® has taught me to work smarter, not harder.
At Stage 3 of the program, I feel so accomplished already—I can’t wait to see what Stage 4 brings!”
“There is no thank you big enough for Lauren Ohayon existing and thinking and helping so many of us. Every time I do something I never thought I’d do again she is part of the reason why.”
“Lauren Ohayon's voice in Amy head telling me: "this is how you feel today, it does not mean you'll feel like this forever, or even tomorrow."
““Lauren Ohayon, whenever you say thank you at the end of your videos, I say thank you back, but you can't hear me. So, Thank you Lauren!!”
“Your work amazes me each day and I am so happy my body can grow old with you by my side Lauren Ohayon.”
“Lauren. Love you. Love your work, Thank you for all you do for us. We’re lucky to have you (and so are my knees!).”
Yes! There have been many women who have completed my program and seen their diastasis recti close considerably, if not all the way. It is possible to not only heal a diastasis without surgery, it is also possible to restore function and ability to your core and your body without the need of invasive surgeries.
Diastasis recti is a common post-pregnancy complication. When the muscles of her abdominal wall separate, it can be difficult for them to come back together on their own and you may need physical therapy if they don't heal within 6 weeks to 3 months following delivery. Using the RYC® method greatly increases your likelihood of being able to heal without surgery. Surgery is usually only considered in extreme cases if the gap doesn’t close within a year of physical therapy.
A great way to prevent worsening your diastasis recti is avoiding exercises that can make it worse, such as crunches, planks and twists. It's also important not to jump quickly out of bed or do anything else that causes a visible doming in the ab muscles.
Yes, medically speaking a gap of 2 fingers or more is considered diastasis recti. However, we like to start healing from 1, even if that’s super early.
Diastasis recti can lead to back pain, digestive issues, urine leaking and lots of general discomfort. It can also stop you from being able to workout efficiently and reach your goals safely. In some rare cases tissue tears can lead to hernias where organs begin to poke out of the openings in your tissues.
Wearing a binder or splint won’t strengthen or tighten the muscles, so it won’t help heal diastasis recti. But it may give you some relief from lower back pain.
We know you’re hoping for a definitive answer, but in our professional opinion the response is not so simple. If you’re well past the 8 week postpartum mark, adding in low intensity exercises can be a great way to begin regaining strength. But this can look different for each person depending on what you’re experiencing in your body. If you’d like to hear Lauren’s opinion, feel free to tag her in a post where you share a bit about your own body in our Facebook group. .
We recommend scrolling up the page and following along with Lauren’s video of how to test if you have a diastasis recti. She goes through exactly how to feel whether you have a gap yourself.
Drinking water is important for your overall health, and you need to be taking care of your health as you heal your diastasis recti. Drinking water is definitely one of the good habits you should pick up as you move toward whole-body healing. It doesn’t always have to be plain water though, diluted juices or herbal teas are also great for keeping you hydrated.
A hernia is the tearing of your tissue which allows organs to poke through. Diastasis recti is the separation of the abdominal muscles that happens when your linea alba (the tissue in the center of your abs) weakens.
While they aren’t the same thing, diastasis recti can sometimes look like an inguinal or umbilical hernia when you flex your abdomen, as you can sometimes see a bulge through your skin where your belly button would be.
Diastasis recti doesn’t only cause bulging in the middle—it can also cause a dip, depending on YOUR body. Your abdominal muscles have stretched and separated which can either show up as a bulge or a dip.
A space of more than 2.7-3cm at the level of your belly button is considered severe or pathological. BUT over 50% of women have pathological or severe diastasis recti immediately following delivery. Remember, severe doesn’t mean there isn’t a path to healing, and we’ve had many women with severe diastasis recti use the RYC® method with success.
Yes, it can. Because your abdominal muscles aren’t working in the same way, your digestive system can become more sensitive and need extra support.
For many women, food intolerances that weren’t a problem before become important to address. Common foods that cause trouble are gluten, dairy and sugar, eliminating these and trying intermittent fasting helps many women, but consulting a nutritionist or dietician is always a good idea.