DIASTASIS

If you suffer from torn abdominal muscles after pregnancy or a long period of inactivity, our course will help you get back into shape.

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What does DIASTASIS affect?

Diastasis (separation of the rectus abdominis muscles) can have a serious impact on your health and overall well-being, especially after pregnancy. Here are the key areas that diastasis affects:

Abdominal and Lumbar Muscle Function Diastasis weakens the abdominal muscles, which reduces their support for the spine and abdominal organs. This can lead to lower back pain and poor posture, as the load is distributed unevenly.

Position and function of internal organs: The separation of the abdominal muscles reduces the support of the internal organs, which can contribute to their displacement and disruption. In some cases, diastasis leads to digestive problems, constipation, or a feeling of heaviness and discomfort in the abdomen.

Physical activity and athletic performance: Diastasis can interfere with full-fledged training, as muscle weakness can reduce endurance and resistance to exercise. Incorrect technique or stress on the core can worsen diastasis.

Risk of Hernias: When the muscles are severely separated, the risk of hernias increases because the weakened muscles cannot hold the tissues and organs inside the abdominal cavity. Hernias may require surgery if left unchecked.

Breathing: The abdominal muscles assist the diaphragm in the breathing process. Diastasis can interfere with normal breathing, reducing the ability to take deep breaths, which affects overall well-being and energy levels.

Core strengthening and specific therapy can help treat diastasis and improve health, well-being, and fitness.

DIAGNOSTICS = BASIS

I always do posture diagnostics and select exercises individually in ALL courses. Why is this important? Watch the video

How are the training sessions going?

20-30 minutes a day and your body will say "Thank you"

COURSE "DIASTASIS"

WHAT'S INCLUDED?

Posture diagnostics

Correct body position affects the effectiveness of exercises, overall health and the achievement of desired results.

Course "Weight Loss and Lymphatic Drainage"

Helps to safely and effectively get rid of excess weight, improve metabolism and strengthen health through detoxification and activation of the lymphatic system. The course is aimed at deep cleansing of the body, removal of edema, acceleration of metabolism and improvement of general well-being, which contributes to a more sustainable and long-term result in weight loss.

Fluid retention and swelling - active lymphatic drainage helps to get rid of excess fluid, reducing swelling and body volume.I swelling and body volume.
Slow metabolism - Speeding up your metabolism helps you burn calories more efficiently and lose weight.
Toxin accumulation - detoxification through lymphatic drainage helps remove toxins and improve skin condition.
Feeling of heaviness and fatigue - improving lymph flow helps to get rid of the feeling of heaviness in the body and increases energy.
Cellulite and uneven skin - lymphatic drainage and muscle strengthening help reduce the appearance of cellulite and make skin smoother.

Why can't you just do abs?

How to determine the degree of diastasis?

How to determine the degree of diastasis? Short test (1 minute 34 seconds) The degree of diastasis is determined by measuring the distance between the inner edges of the separated muscle strands. Degree No. 1 Width of the white line from 2.2 to 5 cm; Degree No. 2 Width of the white line from 5.1 to 8 cm; Degree No. 3 Width of the white line more than 8.1 cm.

How the course goes. 28 days

Diagnostics of posture. I give a set of exercises, taking into account the tilt of the pelvis. Exercises are selected INDIVIDUALLY.
Day 1. Working with the diaphragm (21 min)
Day 2. Lower back relaxation + balance (23 min)
Day 3. Pelvic correction + feet (40 min)
Day 4. Chest correction (22 min)
Day 5.Abdominal muscles + Balance (24 min)
Day 6. Working with the diaphragm (21 min)
Day 7. Diaphragmatic breathing and into the lower ribs + Feet (24 min)
Day 8. Working with the diaphragm (21 min)
Day 9. Loosen the lower back + balance (23 min)
Day 10. Pelvic correction + Feet (40 min)
Day 11. Chest correction (22 min)
Day 12. Abdominal muscles + Balance (24 min)
Day 13. Working with the diaphragm (21 min)
Day 14. Diaphragmatic breathing and into the lower ribs + Feet (24 min)
Day 15. Loosen the lower back + Balance progression with an unstable surface (18 min)
Day 16. Working with the diaphragm + Pelvic breathing (27 min)
Day 17. Correction Pelvis + Feet (40 min)
Day 18. Chest correction (22 min)
Day 19. Abdominal muscle progression + Unstable surface balance (17 min)
Day 20. Diaphragm work + Pelvic breathing (27 min)
Day 21. Diaphragmatic and lower rib breathing + Feet (24 min)
Day 22. Lumbar relaxation progression + Unstable surface balance (18 min)
Day 23. Diaphragm work + Pelvic breathing (27 min)
Day 24. Pelvis correction + Feet (40 min)
Day 25. Correction chest (22 min)
Day 26. Abdominal muscle progression + Balance with unstable surface (17 min)
Day 27. Working with the diaphragm + Pelvic breathing (27 min)
Day 28. Diaphragmatic breathing and into the lower ribs + Feet (24 min)

WHAT ARE THE GUARANTEES?

100% guarantee - if within 14 days, following all our instructions and doing simple exercises you do not get results, then we will return your money

Important!

We will work with the LYMPHATIC and RESPIRATORY systems of the body. Combining work with these two systems, we, without strain, reduce weight and improve the health of the body.

How does the training go?

Every week I will send you three workouts via WhatsApp that you can do at your convenience.

We will unload the lymphatic system with gentle lymphatic drainage training. They consist of a strictly defined order of exercises that start the movement of lymph with its subsequent removal from the body in a natural way (quite often you want to go to the toilet already during training)

Every day you will receive small tasks for 10-15 minutes, which you can also complete at a convenient time.

Respiratory system training helps to saturate the body with oxygen, improves the movement of body fluids, improves digestion, has a positive effect on hormonal balance at any age, improves the mobility of the spinal column, corrects posture and restores the pelvic floor muscles.

Contraindications

What you will need

For training

Clothes. Comfortable, tight-fitting, but not constricting. Or maximum open body.

For measurements

If you want to evaluate the progression before/after:

Tape measure
Scales

Who am I?

Maria Zhirnova

COACH, MOTHER OF THREE

After the birth of my second child, I immersed myself in studying my body, when my back and pelvis hurt every day, my female health was not in perfect order, and fitness classes did not change the situation. Then I realized that I had to figure out what the reason was and how I could restore myself.

I retrained as a trainer, over 5 years I have completed many courses, seminars and am still continuing to study. Working with the body has become my profession. I work individually, specializing in restorative, corrective fitness, I train for hernias and protrusions, I help clients move without pain, lose weight, get rid of swelling without torturing them with grueling physical activity, but thanks to teaching the correct patterns of movement and restoring the correct functioning of internal systems.

I have deep knowledge about the body and realized that I want and can share it not only in a personal format. And since I have techniques in my arsenal that are accessible to everyone, regardless of posture type, weight, gender and age, I decided to create this intensive course.

23 certificates of training from the school of smart fitness