The Fitting Rooms Personal Training Gym

Fix Diastasis Recti with these foundational core exercises...

Diastasis recti is the partial or complete separation of the re**us abdominis muscles, the “six-pack” muscles, that run vertically down the front of your abdomen.

It can affect up to 60% of post-part women, amongst other people, The good news is that with the right approach, most people can significantly improve it through targeted movement, breathing, and strength work.

Here are the foundational exercises we use at The Fitting Rooms to rebuild core tension from the inside out:

360° Breathing: The foundation of everything, promoting core stability and balanced pressure throughout the trunk. Inhale through your nose and feel your ribs expand in all directions. On the exhale, allow your torso to gently recoil. Practise lying down, then sitting, then standing.

Heel Slides: Help to restore function between the abdomen and pelvic floor. Lie on your back, exhale and slowly slide one heel along the floor to extend the leg. Inhale as you return the leg.

Glute Bridges: Build strength through your core, glutes, and hamstrings, and reduce anterior pelvic tilt, improving overall stability and posture. Exhale as you lift your hips to stabilise your core.

Dead Bug: Lie on your back with arms and legs to ceiling and engage your core. Keeping your spine neutral and in contact with the floor throughout, exhale, then slowly lower one heel to the floor and extending the opposite arm overhead. Inhale, return and repeat. Builds stability through the entirety of the core.

Bird Dog: Builds deep stability without compressing the midline. Setup on your hands and knees with your spine neutral, exhale and extend the opposite arm and leg while keeping the hips level and the pelvis completely still. Hold briefly then return and switch sides.

Once you have mastered control and coordination through these exercises, you can progressively introduce more demand through weighted training.

Healing diastasis recti is not about complete abdication from exercise, it’s about rebuilding your core from the inside out.

In this month’s client spotlight, we have the lovely Lisa…

When Lisa first joined The Fitting Rooms, like many people walking into a new gym for the first time, she wasn’t quite sure what to expect, but she knew she wanted to build confidence, learn proper technique, and improve her overall health and fitness.

From day one, Lisa embraced the process. She focused on learning the fundamentals, developing good movement patterns, and building the consistency needed to make training a lasting habit rather than a short-term fix.

As her confidence grew, so did her strength, knowledge, and enjoyment of training. Over time, Lisa progressed through our tiered programmes and now trains on our Advanced Body Composition Programme, where she continues to push herself and achieve new milestones.

One of the things Lisa values most about training at The Fitting Rooms is the combination of expert coaching and the friendly atmosphere of our Shared PT Programme. Always having PTs on hand to guide her, alongside a supportive group of like-minded members, has helped her stay motivated and enjoy the journey every step of the way.

Looking back at where she started, the progress Lisa has made is a fantastic reminder of what can be achieved through consistency, patience, and trusting the process. She arrived as a beginner and has developed into a confident, capable gym-goer who continues to go from strength to strength.

We’re incredibly proud of everything Lisa has achieved so far and can’t wait to see what comes next.

If you’re ready to take your fitness journey to the next level, drop us a DM, or sign up on our website for your free Taster session!

Want to live longer? Studies show that strength training is the answer.

In fact, a recent study published in the British Journal of Sports Medicine found that just 90 minutes to 2 hours of strength training per week is associated with a “13% lower risk of premature death”.

But longevity isn’t just about adding years to your life. It’s about adding life to your years.

As we live longer, it’s increasingly important to invest in the strength, mobility and resilience that allow us to stay active, independent and capable for as long as possible.

The reason strength training matters so much is that our bodies naturally change as we age.

• Muscle mass and bone density gradually decline, increasing the risk of falls, fractures and longer recovery times.

• Strength training helps maintain muscle, improve bone health, support joint function, and enhance balance and stability.

• Regular exercise can improve blood pressure, insulin sensitivity and cardiovascular health, helping to reduce the risk of conditions such as type 2 diabetes, heart disease and stroke.

Ultimately, the goal isn’t simply to live longer.

The real goal is maintaining quality of life. Being able to carry your shopping, climb the stairs, play with your children and grandchildren, travel, and remain independent for as long as possible.

The best time to start building that strength is now.
If you’re ready to start living your strongest life, drop us a DM to book a free Taster session...

Lifestyle tips to maximise gym results…

Results aren’t built in the gym alone and what you do the other 23 hours matters just as much. Nail these lifestyle habits and everything else improves.

1 - Prioritise Sleep. Recovery happens while you sleep, and poor sleep kills performance, energy, muscle growth & hunger control. Aim for 7-9 hours a night with regular sleep & wake times.

2 - Eat Enough Protein. Protein repairs and builds muscle, but most people eat far less than they think. A couple of eggs won’t cut it (6g protein per medium egg!).

3 - Stay Hydrated. Dehydration hurts performance, focus & recovery. Drink consistently throughout the day, not just during training.

4 - Move Outside the Gym. Daily movement supports recovery and fat loss. A good starting point is to increase your step count by 2-3k steps a day to really make a difference.

5 - Manage Stress. High stress tanks sleep, recovery, and consistency, and high levels of cortisol can breakdown muscle tissue - undoing your hard work. Prioritise rest as part of the programme, not an optional extra.

6 - Be Consistent. You don’t need to be perfect, you just need to show up. A workout at half effort / time is always better than no workout.

Supplements Worth Taking

Once you’ve got the basics right, a few good supplements can give you a genuine edge...

Creatine - 3-5g daily. One of the most researched supplements out there. Boosts strength, power, recovery, & supports brain function.

Protein Powder - aim for 1.5–2.2g per kg a day. The easiest way to hit your protein target is to add in a shake, especially on busy days or with plant-based diets.

Vitamin D3 - 1,000–4,000 IU daily. Deficiency is incredibly common in the UK, and a vit D supplement will support immunity, mood, energy & muscle health.

Omega-3 Fish Oil - 1-2g EPA/DHA daily. Supports heart, brain, joint health, and reduces inflammation. Most people don’t eat enough oily fish to get enough naturally.

Put these habits in place, stay consistent, and the results will follow.

Full Body Warm-Up Routine…

The best workouts start with a proper warm up so here’s a simple routine you can do in 5 minutes. You’re not trying to stretch hard, just wake everything up, improve mobility, and reduce injury risk so you can train better from the first set.

1️⃣ Cat–Cow (on all fours). Move between arching and rounding your back to loosen the spine so you’re not stiff going into lifts.

2️⃣ Quadruped T-Spine Rotations (hand behind head). Rotate your upper body towards the ceiling to open up the upper back for better posture and movement.

3️⃣ Adductor Rock Backs (one leg extended). With one leg straight, rock hips back and forward, to loosens inner thighs and hamstrings for better squat depth.

4️⃣ Half Kneeling Ankle & Hip Rock. With one knee down, shift weight forward and back to improves ankle and hip mobility for lunges and squat depth.

5️⃣ Arm Swings (chest opener). Swing arms forward and back to opens shoulders and chest.

6️⃣ Shoulder External Rotations (L-shape arms). Elbows at 90°, rotate forearms down and up to activate rotator cuffs and stabilise the shoulders.

7️⃣ Squat Pulses. Small pulses at the bottom of a squat to fire up legs and glutes, and get you comfortable in the squat position.

8️⃣ Alternating Forward Lunges (bodyweight). Step forward into a lunge, then back and switch sides, to warm up legs, balance, and coordination.

Spend 20-30 seconds on each movement (both sides) to increase your body temperature, blood flow and muscle elasticity, and you’ll be ready to get the most from your workout!