5 Diastasis Recti Exercises To Regain Core Strength After Pregnancy

Are you looking to address diastasis recti and regain core strength?

Diastasis recti is a condition that can affect anyone, but it’s most commonly associated with pregnancy and postpartum women. It occurs when the two large parallel bands of abdominal muscles separate, creating a gap in the abdominal wall. This separation can happen during pregnancy due to the stretching and pressure on the abdominal muscles as the uterus expands to accommodate the growing fetus. This can lead to weakened pelvic floor muscles, increased lower back pain, and poor posture.

Before we explore how to address diastasis recti with exercises, there are some crucial considerations:

• Fixing Diastasis Recti: fixing the separated abdominal muscles requires a multi-faceted approach. You’ll need to adopt exercises and techniques specifically designed to engage and rehabilitate the muscles. Consulting with a healthcare professional or a physical therapist is pivotal to ensure you’re using the right methods. I believe that the right exercises and guidance can make a significant difference in addressing diastasis recti and regaining core strength.
• Assessing Your Health: It’s vital to ascertain the extent of your condition before exercising and whether you’re injury-free.

Most importantly, addressing diastasis recti can be a gradual process. By performing the correct exercises, you can effectively help rebuild your core strength and improve the muscle gap. This guide will delve into the methods and exercises that can assist in managing and healing diastasis recti.

When Can You Start Doing Diastasis Recti Exercises?

Diastasis recti can cause the stomach to protrude or appear rounded, especially when the abdominal muscles are engaged. After getting the green light from their doctor, most people can begin working on regaining their core strength through exercise approximately 12 weeks after giving birth. It’s important to focus on restoring core strength and stability before diving into other forms of exercise.

5 Best Exercises for Diastasis Recti

Certain exercises can help improve core strength while minimizing further strain on the abdominal muscles.

Exercises for diastasis recti should focus on strengthening the deep core muscles while avoiding excessive strain on the abdominal wall. Here are five exercises that you can do to help with diastasis recti:

1. Transverse Abdominis Activation

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands on your lower abdomen, just above your belly button.
• Inhale deeply, expanding your belly.
• Exhale while gently drawing your navel toward your spine and engaging your transverse abdominis muscle.
• Hold this engaged position for a few seconds, then release.
• Repeat for 10-15 repetitions.

2. Pelvic Floor Exercises (Kegels)

• Sit or lie down comfortably.
• Contract your pelvic floor muscles as if you were trying to stop the flow of urine.
• Hold for a few seconds, then release.
• Perform 10-15 repetitions.

3. Heel Slides

• Lie on your back with your knees bent and feet flat on the floor.
• Slowly slide one heel away from your body while keeping your back flat on the floor.
• Return your heel to the starting position.
• Repeat with the other leg.
• Perform 10-15 repetitions for each leg.

4. Bent Knee Fallouts

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands on your lower abdomen.
• Slowly let one knee fall out to the side while keeping the other knee and your pelvis stable.
• Return your leg to the starting position.
• Repeat with the other leg.
• Perform 10-15 repetitions for each leg.

5. Supine Belly Breathing

• Lie on your back with your knees bent and feet flat on the floor.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, allowing your abdomen to rise (diaphragmatic breathing).
• Exhale through your mouth while gently engaging your core muscles.
• Ensure that your chest remains relatively still while your abdomen moves.
• Repeat for 10-15 breaths.

It’s crucial to perform these exercises with proper form and control. As your strength increases and your diastasis recti improves, incorporating an affordable ab roller into your exercise routine can provide an effective way to further strengthen your core muscles and enhance abdominal stability.

Furthermore, light 20-minute cardio workouts can also improve your mood and reduce stress, enhancing your mental well-being.

When To See a Doctor

Diastasis recti is a condition that should be diagnosed by a doctor and addressed promptly.

Moreover, ask your doctor to create a personalized exercise plan that addresses your specific diastasis recti condition. The severity can vary among individuals, and a tailored approach is essential for optimal results and safety.

Ultimately, if you notice persistent separation of your abdominal muscles, experience ongoing abdominal discomfort or pain, have difficulty engaging your core muscles, or exhibit symptoms of hernias, contact your doctor without delay. Additionally, if you are planning future pregnancies or have a history of connective tissue disorders, seeking immediate medical guidance for diastasis recti is crucial.

The Way Forward

Pregnancy is a time of transition, both physically and emotionally. With increased awareness and education, postpartum women can take steps to gently regain core strength while alleviating the emotional distress diastasis recti often causes.