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Ace_Mom_Fit ACE CERTIFIED PERSONAL TRAINER

03/10/2026

Comment below “CORE” to get demo video 👇

If you want to work at improving diastasis and core strength at belly button…
You need to learn managing pressure, coordination, and load together.

This is how I approach it 👇

First, learn to breathe.
If you can’t control your breath, you can’t control pressure… and that pressure keeps pushing into your gap.

Then, we work on rib + pelvis movement.
Not because mobility “fixes” diastasis,
but because a stiff system has no option except to push pressure outward.

Next, we stack and coordinate.
Teaching ribs, core, and pelvis to work together so pressure is managed, not dumped at the belly button.

Then comes the part most people skip… load.
We build from lying → side → hands & knees → upright (like Pallof press)
So your core can actually hold under real life.

❗️About balloon breathing:

▶️ It’s not for everyone. It’s an overload tool.
▶️ Use it if you already have good control.
▶️ Avoid if you’re still seeing doming or can’t control your ribs yet.

❗️Also, if fat loss is part of your goal, reducing excess abdominal fat can decrease the constant outward pressure on your abdominal wall, making it easier for your core to manage load and for your waistline to look tighter as function improves.

▶️ Start simple:
2–3 sets × 3–5 slow reps

Progress to:
30-60 sec holds reps

This isn’t about “closing the gap.”
It’s about building a system that can handle pressure.

If you want to stop guessing and follow a structured plan,

Comment below “CORE” 🤍

01/10/2026

Comment “OMAMA” and get a core checklist ⬇️

“My physio said I was fine.
But I still looked 4 months pregnant.”

This is what she told me in our consult.
And when I checked her core — she still had a 4-finger separation with deep, weak connective tissue.

✅ She did the work.
✅ Followed a program.
❌ But the plan wasn’t tailored to HER body.

Healing Diastasis isn’t about a few exercises.
It’s about restoring function, managing pressure, training breath, posture, digestion, and lifting mechanics. And that needs expert eyes.

You need the right approach 🙏

MummyTummy PostpartumHealing PelvicFloorHealth CoreRehab EvidenceBasedFitness WomensHealthCoach DRHealing FunctionalCore

01/10/2026

Comment HEAL to get postpartum starter guide!

She didn’t “let herself go.”
You just don’t get what her body went through.

That belly you keep ignoring?
It’s not stubborn fat. It could be diastasis recti.

Her core literally separated to grow your child.

And now she’s left trying to fix it…
while you tell her to “just work out” or stay silent because you don’t understand it.

Let’s be clear:

• This is not a motivation problem
• This is not about willpower
• This is not fixed with random gym workouts

It’s a physical condition.

And your lack of awareness?
That’s making her feel worse.

If you actually care:

• Stop brushing it off
• Stop giving useless advice
• Learn what her body is dealing with
• Support her healing instead of judging her timeline

Because right now, she’s not just carrying the weight of recovery.

She’s carrying your ignorance too.

30/09/2026

COMMENT ‘HELP ME’ TO JOIN 👇

DIASTASIS RECTI
At belly button- 4 fingers to 2
Above belly - 3 fingers to 1.5
Below 3 finger to healed

✅ Very strong connective tissue 🙌

Client Testimonial:

As a second-time mom, I was determined to leverage my experience and knowledge to reclaim my pre-pregnancy physique. Despite my best efforts, I struggled to get back in shape for two long years. It was then that I discovered MHB and chose Ishav ma’am as my coach, a decision that has proven to be the best investment I’ve ever made in myself.

Ishav maam is an extraordinary individual who embodies warmth, empathy, and unwavering support. Our first conversation had put me at ease, making me feel like a conversation with a friend. Her positive and strong aura has motivated me to push beyond my limits. Throughout our sessions, she was incredibly accommodating, flexible, and responsive, addressing even my smallest concerns. Her attention to detail and ability to track progress have helped me to stay on track.

Ishav maam is a beacon of motivation who helped me overcome self-doubt and stay focused on my goals. Her dedication to my journey was unwavering, and her eagle-eyed attention ensured that I performed each exercise correctly. She’s a true gem, exemplifying the mantra ‘focus on solutions, not problems’.

Under her guidance, I never felt like I was doing something that didn’t serve me. Today, I’ve regained my confidence and I attribute this transformation to her expertise and support. She’s not only helped me get back in shape but has also instilled a healthier lifestyle.

As my sessions come to a close, I’m grateful for the invaluable learnings I’ve gained. Ishav maam has given me a profound understanding of my body posture, food habits, and exercise plans, empowering me to maintain a healthy lifestyle. I’m deeply grateful to her for being an amazing coach and a partner in my wellness journey. Thank you, Ishav maam, for helping me achieve something I thought was impossible 🙏❤️.

30/09/2026

She didn’t “let herself go.”
You just don’t get what her body went through.

That belly you keep ignoring?
It’s not stubborn fat. It could be diastasis recti.

Her core literally separated to grow your child.

And now she’s left trying to fix it…
while you tell her to “just work out” or stay silent because you don’t understand it.

Let’s be clear:

• This is not a motivation problem
• This is not about willpower
• This is not fixed with random gym workouts

It’s a physical condition.

And your lack of awareness?
That’s making her feel worse.

If you actually care:

• Stop brushing it off
• Stop giving useless advice
• Learn what her body is dealing with
• Support her healing instead of judging her timeline

Because right now, she’s not just carrying the weight of recovery.

She’s carrying your ignorance too.

29/09/2026

▶️ Comment “DR” and let’s fix this properly 🤍

Still seeing that upper belly dome even after doing “core workouts”?

Here’s what most women miss, and why they stay stuck.

✅ Step 1: Learn how to breathe properly.
▶️ Comment ‘FIX’ to get detailed video.

Your breath controls the pressure inside your belly. If that pressure has nowhere to go, it pushes outward. That’s the dome you’re seeing.

✅ Step 2: Free up your rib cage.
Stiff or flared ribs = no room for pressure to move correctly. So it takes the path of least resistance straight out through your upper abs.

✅ Step 3: Now build strength.
Once your breathing and ribs are working, we add:
→ Deep core + obliques to manage pressure
→ Chin tuck + head lift to wake up upper abs
→ Serratus exercises to help your ribs sit better
This is when your core stops just “working” and starts working together.

❗️How to progress:
Start → 2–3 sets of 8–10 slow reps
Then → 12–15 reps → add 3–5 sec holds → harder variations

Skip the foundation = stay stuck.

▶️ Comment “DR” and let’s fix this properly 🤍

28/09/2026

Comment FLOOR and I’ll send you the full video to get started. 🤍

Healing Diastasis Recti · Part 4
Your pelvic floor 🤍

In Parts 1 to 3, we worked on your diaphragm: how it moves, how to restore it, and why it matters for healing the gap.

But the diaphragm is only the lid of your core. Your pelvic floor is the base. They’re meant to move together with every breath. Breathe in, both gently lower. Breathe out, both lift.

When the floor is out of sync, held tight or barely responding, belly pressure has nowhere good to go and can keep loading the midline you’re trying to heal.

So this step isn’t about squeezing harder. It’s learning to let go, then lift, in time with your breath.

Behn, agar sab kuch kiya aur phir bhi gap wahi hai, toh shayad yeh hissa kabhi conversation mein aaya hi nahi.

▶️ Part 5 : Diaphragmatic breathing 101!

27/09/2026

As a coach, here’s what I see again and again:

Women doing all the “right” core work — and still frustrated their belly won’t flatten. The piece almost no one checks first? Their breath.

Most postpartum women breathe shallow — shoulders up, ribs barely moving — or their belly pulls in on the inhale. Both push pressure forward, into the linea alba: the connective tissue down the center of your abdomen that stretched during pregnancy and is now trying to heal.

That tissue heals under balanced tension — not constant forward pressure. So you can do everything right in your session and quietly undo it with every breath in between.

This is where I start almost every client: 360° breathing. Inhale — ribs expand sideways and into your back, belly rises gently, pelvic floor drops. Exhale — everything returns. Five minutes a day, lying down.

It’s not the whole fix. It’s the foundation everything else is built on.

This is Why Your DR Isn’t Healing. Follow for the rest. 🤍

26/09/2026

Which loop are you stuck in as of now??
Let me know 👇

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Punjab
Lalru

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