The Dia Method: 10 Minutes Flat Post-Pregnancy Fitness System (Product Review)
Dia is the Latin word for “circle.” Diastasis means “curved” or “circular,” so it’s no wonder why women are drawn to these types of workouts. They’re designed to improve circulation throughout your body and increase flexibility, strength, endurance, and overall health.
You’ve probably heard of the traditional sit up, stretch out, hold for ten seconds, repeat workout routine. These types of routines have been around since time immemorial. However, they don’t always work for everyone and may not even be effective at improving health.
A better way to get results is through exercises that target specific areas of your body instead of just increasing muscle mass.
If you’re looking for a new fitness regimen, then The Dia Method might be right for you. You’ll start off with simple exercises like walking lunges and jumping jacks, but gradually build up to more challenging moves such as pushups and pull ups.
The Dia Method includes a full set of exercises designed to improve your flexibility, endurance, and strength as well as kick starting your cardiovascular system. You will start off with a simple set of exercises that are easy to learn and can be practiced by just about anyone. Once you’ve gotten the hang of the basics, you’ll move on to more challenging moves such as pushups and pullups.
The program is broken down into five 10-minute sessions. Each exercise session has a warm up and cool down period. Some of the exercises will be done for a certain number of repetitions and others will have a certain time period for how long you should hold the pose.
For example, you might have to hold a push up position for 30 seconds.
Anatomy of a routine
Warm Up: There are two types of warm ups included in the program: general and specific. The general warm up is just a simple cardiovascular routine focuses on raising your heart rate and warming up your large muscle groups. The specific warm up is designed to prepare your muscles for what’s to come.
You will start the specific warm up with a combination of stretching and bending. Once you feel loose, you will move on to more advanced movements like yoga poses.
Workout: You will practice a combination of flexibility, core strength, and endurance moves. The exercises you do are specifically chosen to challenge your muscles in a way that improves their function without over-stressing them.
Stretch: You will finish off every session with a relaxing cool down and stretching period. The routine is carefully designed to improve your muscle memory so that the movements become second nature. This will help prevent injury and allow you to get the most out of your exercises.
Caroline Weaver has studied various types of movement, from dance to gymnastics, most of her life. She is a yoga instructor certified by YogaFit and trains people one-on-one as well as teaching group fitness classes. She has also served as a personal trainer at a gym in Washington DC.
What You’re Paying For
The main benefit of The Dia Method is that it is personalized. Caroline Weaver has created a program that can be done in the comfort of your own home. There is no need to worry about crowded gyms, dealing with salespeople, or getting there at the right time.
It’s all set up so that you can just follow along with the videos.
The program is divided into 5 on-command workouts with each one focusing on a different aspect of your fitness. The exercises are easy to follow and increase in difficulty as you go along. They’re designed to be low impact so that you can do them in the comfort of your own home.
No heavy machinery or extra equipment is needed.
The plan comes with one-on-one access to your personal trainer, Caroline Weaver. She will check in with you to make sure you are getting the maximum benefit from the program and to troubleshoot any problems you might be having. You’ll also have full access to her via a private online community where you can get your questions answered or just keep up on the latest tips and news about fitness in general.
Specifics: How does it work?
The program is broken into 5 on-demand workouts that you can do in the comfort of your own home. You should try to do them 3 times a week on non-consecutive days. All you need is a set of light hand weights (2 or 5lb) and somewhere comfortable to do the exercises.
The first workout is designed to target your core, chest, shoulders, and biceps. The second focuses on your back, abdominals, glutes, and hip flexors. The third is centered around your legs, thighs, and hip rotators.
The fourth workout works on your calves, ankles, and feet. The final routine is for your arms, hands, and fingers.
The exercises are grouped together so that you can move from one to the next without any breaks. This keeps your heart rate up and your muscles working continuously. In addition to the on-demand workouts, you’ll have access to a number of fat-burning and flexibility videos.
Does it really work?
Yes. The exercises that are being used in this program have been time-tested and proven effective for building strength and flexibility and eliminating pain. The routines are specifically designed so that you can do them in the comfort of your own home with no extra equipment or heavy machinery.
The program is designed for all fitness levels. If you are a complete beginner, you can start on the first day. The exercises and routines will be explained clearly so that there is no confusion.
If you’re already in good physical condition, you can jump right into things. It is also easy to make modifications for more difficult or for those with any special needs.
The program is set up so that you can do it on your own with no extra costs for equipment or taking time out of your busy schedule to go to a gym.
In addition to the physical benefits, you’ll also experience less stress and have more energy. You’ll be happier with the way your body looks and you will feel more confident because of it.
Will I really look like one of those fitness models?
Getting that “chiseled” look requires a lot more work than just doing these routines. It involves proper nutrition as well as a lot of cardio and other activities. The routines that are being used in this program are specifically designed to increase your strength and flexibility while eliminating pain. They will not, however, make you look like a bodybuilder or physique athlete.
The exercises in this program are different than those used by most commercial gyms and have been designed by physical therapists to rehabilitate injuries and prevent future ones from occurring. The routines in this program do not make you sit on your bum and swing a small weight. You’ll be amazed at what just a few pounds can do to change the contours of your body.
Whether or not you decide to pursue a different course of action, these routines are going to make a difference in your strength, flexibility, and overall well-being.
What equipment will I need?
For the routines in this program, you only need a few inexpensive pieces of equipment that you may not even have around the house. You will need a set of 2-5 pound hand weights, a mat (any kind will do), and possibly a resistance band.
You can also use different items around your home to substitute for some of the exercises. The routines are designed so that you can make substitutions if need be.
The hand weights do not need to be fancy. They can be the old dumbbells that you have stashed away in the corner or any kind of cylindrical object such as a gallon of paint. You just need something that you can lift and lower repeatedly while you’re in a controlled manner.
You don’t even need actual weights if you don’t have any. You can use canned goods in place of dumbbells.
The mat is so that you have a place to do the floor exercises. It can be any size and just needs to be large enough for you to lie down on. A small square of carpet will also work in a pinch as long as it’s clean.
The resistance band is optional; it will help increase the intensity of some of the exercises. You can also use things around your home such as a tie or belt.
How much space do I need?
You need enough room to lie down and to perform the exercises. If you use a chair or bench, you also need enough room to do that as well. The routines in this guide are designed so that you can travel with them and do them almost anywhere.
How flexible do I need to be?
A certain level of flexibility is required for some of the exercises. However, if you are truly unable to do any of the stretches then there are always substitutions that can be used.
This flexibility program has been designed to help increase your range of motion. The increased flexibility will also help prevent injuries and allow you to perform certain movements more easily.
The routines are not designed for seasoned athletes or people with current injuries. If you have any serious physical conditions, you should consult your doctor before performing any of these exercises.
What if I don’t have time to do the full routine?
You should try to do the full routine at least three times per week. Chances are, however, that you’re like most people and you simply do not have that much time in your day. Even a few minutes of stretching can help improve flexibility and prevent soreness after exercise.
For those of you that simply do not have the time to do the full routine, I’ve provided tips in each section on how you can hack the routine to get the most benefit in the shortest amount of time.
What if I’m traveling?
Congratulations on your taste for travel and exploration! Whether you’re going across town or across the country, you can take this program with you anywhere. It’s designed to be compact and easy to use almost anywhere.
In addition, many exercises can be performed using the furniture in your hotel room or other items that you find laying around. Simply use your imagination and be creative!
What about running?
Many of these exercises are perfect for helping to prevent injuries from running. There is a separate routine created specifically for runners. It is much shorter than the regular routine but should be done at least three times per week along with your running.
Where should I store the book?
Ideally, you want to keep this book in your backpack or another place that you’ll have easy access to it. If that’s not possible, though, there are some places that you can hide it without it being easily found. Try taping it to the bottom of a box in the back of your closet. Also, sticking it under your bed or behind a drawer in your dresser will make it less likely to be found.
If you do get caught, just blame it on your sister or brother. They’re the ones that supposedly borrowed it but “promised” that they’d put it back immediately.
Lastly, don’t lend this book to anyone for any reason! Not even your best friend or sibling. This routine is specifically designed for your body and its particular needs.
Everyone’s body is different so a routine that works for someone else may not be as effective for you. If you want to show someone the exercises, take a picture of them with your phone first.
“It was awesome! I didn’t think that it was possible but I increased my vertical jump by 10%!” Rebecca L.
“I’ve been doing this routine for a couple of weeks now and I think I’m starting to see some improvement. I feel lighter on my feet and my knees don’t hurt as much as they used to.” Tom M.
“My mom took my phone away after I kept taking pictures of myself, but from what I can tell, my skin looks smoother. This is the best home remedy that I’ve found!” Jenny N.
This booklet was written for informational purposes only. The writer and the publisher cannot be held accountable for any injurious actions undertaken after reading this guide. All actions proceeding from this point are done so at your own risk.
Please note that this guide is in no way a substitute for medical attention. Should you experience any pains or discomforts, see a licensed physician as soon as possible.
Thank you for your understanding!
Part 1: Before You Begin
Step 1: Set Your Goals
Before you begin any exercise routine it is important to first set goals for yourself. This will give you something to work towards and keep you from losing your motivation.
Try to be specific with your goals. For example, saying that you want to be able to dunk a basketball is great, but the goal isn’t specific enough. A better goal would be to dunk a ball while wearing a pair of size 10 shoes.
This is much better because it gives you more to aim for.
Also, try to make your goals attainable. It can be very frustrating to set a goal that you know you will never be able to reach no matter how hard you try.
Your height and bone structure are going to be the biggest factors when it comes to deciding what is possible for you. However, age can also be a limiting factor. It will be difficult for a growth laden teen to do some of the same things as an adult even if she has the same bone structure.
This is because much of the growth that occurs in a teen’s body is in areas that are more flexible like the legs, arms and hands. If you are beyond this age and still want to become flexible then you will just have to work a little harder than someone who is still in the growth phase of their lives.
Part 2: Stretches
Now it is time to start stretching!
To begin, find a flat surface that you can lie on your back on. It can be the floor or a yoga mat. Next, follow these steps.
1. Place both of your legs straight up in the air as far as you can.
Then bring them back down and make a 90 degree angle with your body. Hold this for 10 seconds.
2. Next, bend one leg and put your foot next to your butt.
Grasp your other leg behind the knee and pull it towards your chest. Hold this position for 10 seconds.
3. Do 2-3 sets of these stretches.
Rest a minute or two between sets.
Once you have finished these stretches, you can move on to Part 2 of this book: Flexibility Training.
Part 2: Flexibility Training
Congratulations! If you have reached this point then you already have the foundation for performing splits. Now it is time to learn how to put it all together.
Before you start any of these exercises, it is important that you warm up first. Jogging in place or jumping jacks are always good ways to get your blood flowing and your joints moving. Aim for at least 5 minutes of warming up.
Now you are ready to begin.
The Best Stretches for Splits
When most people think of doing splits, they usually think of just pulling one leg under their body and sitting square on top of the other leg. While this eventually works (sometimes), it usually takes months or even years of consistent practice to get your legs flexible enough to do this. This is how most people injure themselves as well.
They simply try to go too far, too fast.
The best way to get good flexibility for splits is to focus on one leg at a time. This is called unilateral movement and involves moving each leg independently of the other instead of together as in regular walking, running, or dancing.
The first step in unilateral training is to sit on the floor with one leg straight out in front of you and the other bent behind you. Your hips should be near the edge of the floor.
Next, lean forward and place your hands on the floor in front of you. Slowly move your hands forward while keeping your back straight. Your rear leg should remain in place while your front leg moves forward.
This is a very small range of motion but it is an important first step. Once you master this, you are ready for the next step.
For the next step, you will move your hands out further in front of you while keeping your back straight and rear leg in place.
Continue doing this, moving your hands out slightly each time until you reach the edge of the room. Notice that your rear leg does not move at all. It stays in a fixed position while only your front leg moves.
That is the secret to flexibility for splits: Unilateral training!
Continue this process for each leg until you can touch the wall with the tip of your fingers. Your leg should still not go past a 90 degree angle. If it does, then you are bending your back instead of moving your leg forward.
Don’t worry; this just means you have more bending to do!
Once you can reach the wall with fingertips of one leg, move on to the other leg. Alternate between legs until you can reach the wall with both legs. You can also work on both legs at the same time by moving forward faster.
Again, always make sure that your rear leg does not move; it should stay put no matter how far you extend your front leg.
Once you can reach the wall with your fingertips while keeping your rear leg stationary, you are ready to go to the next step. This is where the real flexibility training begins!
To start, you are going to bring your feet as close to your rear leg as possible while keeping both legs straight. This is almost like the beginning part of a regular split except your rear leg does not move at all. Just like before, the key is to move one leg at a time while keeping the other leg fixed in place.
Start with your right leg and slowly bring it as close to your left leg as you can. You will probably not get far the first time but with practice, you will bring your leg much closer.
You should feel a definite pull when you are close enough. Once you feel the pull, hold that position for a few seconds and then slowly move your right leg back to its original position and do the same thing with your left leg. This is called a set.
Most sources recommend no more than 50 sets for each leg but this is flexible. Do as many as you need until you feel your legs have had enough for that day.
The splits are just a matter of persistence. Some people get them quickly while others take months or even years. The important thing is not to get discouraged and keep working on it every day, even if it means only a few minutes each day.
Another factor in determining how long it takes is your current age and flexibility training history.
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