Looking for the best exercises for diastasis recti?
Getting conflicting messages about what you can and can’t do?
Before you start an exercise program, read this post to understand what would be the most effective exercises for YOU based on where you are in the recovery process.
During pregnancy, your body undergoes some incredible changes to accommodate your growing baby. As your pregnancy progresses, the right and left sides of the abdominis rectus muscle separate as your linea alba (the tissue between that set of muscles) stretches to make room for the growing uterus.
For some, that ab separation can last long after the pregnancy is over. The key to healing your core after pregnancy is doing the right type of exercises to bring your muscles back together.
First up, some separation is normal, but it is considered diastasis recti when the gap is over 2.5 fingers OR squishy (no matter the width). Ab separation can heal on its own, however if you are past 6-8 weeks postpartum and it still has not healed then targeted exercises may help you recover quicker.
Not sure if you have diastasis recti? Here is how you check >>>
If you are just starting your journey on regaining a functional core, I have a free beginners program that teaches you how to engage your core correctly, and the best initial exercises for your “abs”.
Ready to get started? You can sign up here >>>
What if I Gave Birth Years Ago?
Don’t worry! It is never too late to regain a functional core.
If you have already been doing exercises and not getting the results you were expecting, and only just found out you have diastasis recti then you may need to regress some of the exercises you have been doing.
Think of it as retraining your core. You can still start with the beginners program above, or if you are ready to find out exactly WHY you aren’t getting the results you wanted – sign up for the Blueprint for a Functional Core (a free 4 part video series) which also gives you access to the beginners program.
What you can and can’t do with diastasis recti is different from person to person – which is one reason why their is so much conflicting information out there.
As you regain core control you will be able to do more and more safely. In fact you can progress back to nearly all core exercises and workouts that you want to do – it just takes time and commitment.
But when you are first starting out you should look to avoid:
ALL activities that place stress on the mid-line, that stretch or overly expand the abdominal wall.
Some specific movements to initially avoid are:
- Flexion (crunching) Movements
- Double Leg Movements
- Front Loading (Prone) Positions
- Twisting Movements
- Deep Backbends
Find the right online program for you.