Mutu System Archives - Page 2 of 2

This is not a sponsored review. I purchased the MuTu System 12 Week Online Program with my own money and have not been compensated for this post. I highly recommend this program and because I loved it so much I became an affiliate. This means that if you purchase this product from my links I will earn a small comission. Thank you for helping to support this blog and our family.

UPDATE JANUARY 2018 :MUTU System has launched a *BRAND NEW* program designed to flatten your tummy, stop annoying leakage, lose the weight you really wanna shift, heal your diastasis recti, feel fitter, healthier and sexier. The best bit is it takes 15 minutes a day! Since this post was written I have had another baby and wrote another post (with before and after pictures!) to share what I thought about the new program. Enjoy reading about my original experience with this program below.

When I was nearing the end of my second pregnancy I started to research how I wanted to strengthen and allow my body to heal after childbirth. I knew going into this pregnancy that my core just wasn’t the same as at had been since the birth of my first child. Planks in particular really caused me to struggle. I couldn’t figure out why I had this annoying cone shaped bulge in the middle of my torso whenever I would engage my core in planks or in yoga while on my mat, like in boat pose.

After having my babies I didn’t realize how greatly my body would be impacted and forever changed. I can remember teaching a yoga class 2 months after my son was born and showing a transition from lunge to side plank that just about took my breath away. I felt like my pelvic floor was ripping in half and had to drop down to my knees to recover.

Let me first say, being pregnant and giving birth is an amazing miracle and I am so thankful that both my babies were born healthy. For those of you reading this who are struggling with infertility my heart breaks for you and my prayer is that you will be able to experience the joy of being a parent in the future. Please know, I am not trying to tell a story of how hard pregnancy is or how horrible labor was at all but instead only want to convey that pregnancy does do some crazy things to your body.

It is so important to take care of yourself after giving birth. I strongly encourage anyone reading this who is thinking about becoming pregnant, currently pregnant, or just had a baby to allow your body time to heal. I love running, high impact exercises, and plyo workouts (think of exercises like squat jumps, burprees, and jumping lunges) but since Maisie was born (she is 17 weeks old today) I have not done any of those things. Eventually I will run and do burpees again but for now I am content with what I am able to accomplish with my body and that each day I am getting stronger and healthier.

ANATOMY OF THE ABS

If you have had a baby you might be one of the many women who have no idea that their abdominal muscles have separated and are still separated. Did you know that this could even happen? I had no idea until after I gave birth to Caden. As a personal trainer this was nothing I even learned about in my course work.

Take a look at the Rectus Abdominis both before and during pregnancy…

The Linea Alba, the connective tissue between the right and left half of the Rectus Abdominis, stretches to accommodate the growing baby. For some women the gap closes naturally on its own. For others the connective tissue has become overly stretched and aggravated that it does not heal properly which leaves the new mama with an unwanted belly bulge months and even years after her bundle of joy has arrived. And for a mama who has multiple pregnancies the gap can become noticeably wider each time.

This gap is known as Diastasis Recti.

YOU CAN HAVE A FLAT TUMMY

While I do have a small amount of diastasis recti I have found that in order to encourage my tummy to become flat I can’t just focus on abdominal work.

Why you ask?

Because it will not re-train the core and pelvic floor. Crunches, sit-ups, and various other abdominal exercises will only put increased internal pressure on the abdominal wall and never allow you to achieve the tummy you want. No mom wants to have low back pain, an unstable core, a tummy that sticks out, and a pelvic floor that doesn’t work properly. Instead you must focus on adjusting your body’s alignment and stretch and strengthen your muscles to get a strong functioning core and pelvic floor.

The big question everyone asks is how do I do this?

Your body is a system. Everything works together. Muscles work together to support each other. So instead of only focusing on one part of the problem the entire system that supports your midsection needs to be addressed.

If you are looking for a way to heal, re-train, improve, and strengthen your core the MUTU System is the perfect program for you.

There are several programs available that focus on healing diastasis recti. I have looked into many of them. By far the best program that I have found and that I support is the MuTu System. The creator Wendy Powell is simply amazing. This program focuses on retraining the muscles in the body, healing the mommy tummy, and correcting the internal pressure.

You can get a free video with Wendy’s top 10 ab exercises by signing up on her website (top right corner).

The Mutu System offers several different programs, DVD + online training. I have the 12 week online program and love it! It never expires and I am currently doing it right now.

EQUIPMENT NEEDED

In order to do this program you will need the following items:

I used 8 pound weights for this program. I would recommend starting off with 5 pounds if you haven’t been exercising consistently and also getting a heavier and lighter resistance band so you can make your workouts more challenging as you progress each week.

Mutu System also just released their own MUTU Kit Bag that contains a resistance band, loop + small ball. Everything you need to get going with our programs. You will only need to purchase your weights separately.

WHAT’S THE 12 WEEK ONLINE PROGRAM LIKE?

Watch this trailer for a detailed look at the 12 week online program…

To be honest, I was skeptical about this program. I mean it sounded great and all, but I really wasn’t expecting to be as challenged as I was or to make a huge difference in my body. Once I started, I couldn’t believe just how weak and unstable my body had become since being pregnant and giving birth. This program has really challenged me. The workouts are fast paced and take 20 minutes total. I love that each week builds off the last and that every exercise progresses just enough that you feel challenged but not enough that it seems impossible.

THE RESULTS

So I know everyone is really big on before and after pictures. Don’t get me wrong, I am as well and will be sharing my 4 Month Body After Baby Update next week pictures included. In case you missed it you can read my Body After Baby: 1 Month Postpartum Update.

I think the biggest benefit of this program, even bigger than how you look, is learning how to improve how your body functions and feels. From day 1 of this program I have noticed improvements in my body and what I am able to do. Lunges were not something I could do easily or comfortably during pregnancy and after giving birth, but a few weeks into the program when lunges were added I could do them. I am so happy!

The abdominal separation that I had after giving birth has been reduced by a finger width. Overall I am stronger and my balance is much better because I am rebuilding core strength and retraining the muscles of and relating directly with my pelvic floor. When I do the core exercises and stretches before bed I have noticed that I do not have to get up to pee 5 times at night because I am learning to relax overly tight muscles and retrain the weaker stabilizers like my glutes and transverse abdominus.

Update: To see my before and after pictures read Body After Baby: 4 Months Postpartum.

GET STARTED TODAY, 15% DISCOUNT CODE, & MUTUVATION 2014

Thank you Wendy for your creating this wonderful program! It has been such a blessing to me and I am excited to have been able to share how much I love the MuTu System with my readers.

If you are ready to invest in your health and re-train your core and pelvic floor you can get started today. That is the beauty of using a program that is all online!

UPDATE: Take a glance at the MUTU Store to purchase the online program. The 12 week online program cost is $147. Wendy, the creator of the MuTu System, was kind enough to offer a 15% off discount code to all readers of The Workout Mama.

Go and checkout the MuTu System and use the discount code tamara15 to save on your order.

If you live in LA, Houston, Chicago, or New York City you can join Wendy at MuTuVation. MuTuVation will inspire you to think, exercise, move and live in ways that will transform your well-being. If you are a mom this is for you. If you want to learn about the stuff you don’t understand about your body, the stuff you’d like to change about your body, what its OK to feel and look like after you’ve had babies, and whats not OK, and what you can do about it click the image below to find more details on MuTuVation. MuTuVation will be in Los Angeles on October 18th, Houston on October 20th, Chicago on October 22nd, and New York City on October 25th. All events will run from 9.30am until 4.30pm.

DISCLAIMER: The information provided on The Workout Mama is for educational purposes only. It is not intended to prescribe, diagnose, treat, cure, or prevent any disease. It is your responsibility to educate yourself and address any health or medical needs you may have with your physician. Please seek professional help when needed.

If you did not read last weeks post Prenatal Fitness, Diastasis Recti, & Body After Baby you might want to do that before you read further so you have some background on what it is I am discussing.

Medical Disclaimer: I also feel I need to put a disclaimer on this post and let you know I am by no means a medical professional or a diastasis recti expert. I am however a mother, certified personal trainer, and yoga instructor. What I am sharing is based on my own research and experience.

THE TRUTH ABOUT DIASTASIS RECTI & WHY IT MATTERS

When abdominal separation occurs the rectus abdominis (otherwise lovingly referred to by many as the six-pack muscle) is not the only muscle that is affected. It is however what the majority of people notice. Take a look at this picture of the core musculature.

Many of these muscles are attached to the same structures. The reason this is important to note is because when a muscle looses its stability it can cause a ripple effect throughout the entire body.

In the case of diastasis recti, the entire core of the body, glutes, ribs, pelvic floor, and the deeper core musculature become unstable. Diastasis recti can lead to low back pain, pelvic pain, incontinence, prolapse and urinary urgency/frequency. Women who have abdominal separation also tend to have a higher degree of pelvic floor and abdominal pain.

Hopefully you are starting to see this is a much bigger issue then just a bulging tummy. Diastasis recti can also alter the function and insertion of the transversus abdominis and external oblique muscles. The transverse abdominis is located under the obliques. It is the deepest abdominal muscle and wraps around your spine for protection and stability. Think of this muscle as your internal girdle. When this muscle is strong and well developed it will tighten and slim your waistline. But when this muscle is weak it will alter the basic function of many other muscles. This alteration in biomechanics and insertion can lead to abdominal trigger points. Trigger points are common causes of urinary urgency, urinary frequency and pelvic pain.

HEALING YOUR CORE

There are many factors that play into healing your body after having a baby. Here is a quick breakdown.

By 8-12 weeks postpartum your body has done what it will naturally do on its own. Your uterus has shrunk and whatever amount of abdominal separation you have remaining is most likely where it will stay until you intervene.
Adjust your thinking about how you are going to go about healing your body. You need to retrain the muscles that have been affected by birthing your baby. Instead of doing a million sit-ups, which by the way won’t do you any good closing your gap, focus on getting back to the basics. Keep reading to see what program I recommend.
While nobody likes to hear it, there are certain factors that will determine your rate of healing such as age, space between pregnancies, weight gain, nutrition, and genetics.
Keep in mind that no matter where you are in your post baby journey, maybe you had your baby last week or 10 years ago, there is always a way you can improve. Let me be honest, you might never close your gap completely, but you can always improve it. Don’t give up on yourself.

According to the American Congress of Obstetricians and Gynecologists the average distribution of weight gain during pregnancy is 30 pounds. This increase in weight causes internal pressure inside of the abdominal cavity. The pressure is upward, downward, and outward and is what creates the abdominal separation. Before any exercise this abdominal pressure needs to be addressed. There are several ways you can start addressing the pressure right now by adjusting the alignment of your body.

I am a huge fan and believer in chiropractic care. If you are local and need the name of a great chiropractor go and see Dr. Jason Taylor. He is awesome! Besides seeing a chiropractor there are several things you can do at home to begin to correct your alignment. How we sit, stand, and hold ourselves everyday can be adjusted to begin fixing this pressure.

How to Adjust The Alignment of Your Body

Resist the urge to tuck your tailbone. Tucking your tailbone shortens the muscles in your pelvic floor and creates more upward pressure in your abdominal cavity.
Stop sucking in your tummy. Gasp! I know right! But listen and hear me out. I promise this is not just crazy talk. When we suck in our belly’s everything that was hanging out has to go somewhere. So by sucking in we cause more downward pressure on the pelvic floor and further weaken those muscles.
Relax your shoulders. Try not to hold tension in your upper body. Our entire musculature is interconnected by fascia and when the body becomes tight or tense in one spot it has a direct correlation on another.
No high heels. When we wear high heeled shoes our alignment shifts forward. Elevating your heels places more of your body’s weight on your toes, which causes your body, particularly your pelvis, to tilt forward. To compensate and stay upright, you unconsciously lean backward and overarch your back, creating a posture that can strain your knees, hips, and low back.
Find and work the transverse abdominis. Keep reading to see what program I recommend. I will also do a separate post on why this muscle is so important.
Avoid exercises that open the gap. To see what to avoid read my last post: Prenatal Fitness, Diastasis Recti, & Body After Baby.

There are several programs available that focus on healing diastasis recti. I have looked into many of them. By far the best program that I have found and that I support is the Mutu System. The creator Wendy Powell is simply amazing. This program focuses on retraining the muscles in the body, healing the mommy tummy, and correcting the internal pressure.

You can get a free video with Wendy’s top 10 ab exercises by signing up on her website (top right corner).

The Mutu System offers a 12 week online program and I love it! It never expires and I am currently doing it right now, even during pregnancy. I will also be doing this program after baby girl is born.

I want to thank all of you for reading, commenting, and e-mailing me on this topic. It is nice to know that this information is helpful to you! If you are still wanting more information on diastasis recti please look into Wendy’s program. She is an expert on this topic and has spent years developing the Mutu System to help women reclaim and retrain their bodies after having a baby.

Make sure to share this post with your friends and social network. Let’s get this information out to all the moms we know!

You might also be interested in my Losing The Baby Weight Series! Topics include: Pregnancy & Exercise, What to Expect After Delivery, The First Six Weeks, Nutrition, and Exercise.

Disclosure: I was so impressed with the Mutu System that I decided to become an affiliate for the program.

MuTu System 12 Week Online Program Review