Diastasis recti is a condition that often occurs after pregnancy. Research shows that a minimum of 1 out of 3 women experiences this condition. But don’t worry, if you fall into that category, it’s your lucky day. We bring you exercises for diastasis recti to correct and manage the condition.
It is a wide gap between the left and right rectus abdominis (abs) muscles. You’ll notice the gap under your navel separating both sides of your 6 pack.
This condition occurs as the womb expands to accommodate the growing baby.
Your body also releases the hormone, relaxin, which makes your body tissue soft increasing the chances.
It’s a natural occurrence if this happens so, it’s not something you did.
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Dealing with Diastasis Recti
Diastasis recti is not a health hazard so it isn’t something you should panic over or try to correct immediately after pregnancy.
If you’re not up to it, wait till you are.
Fitness is the easiest way to handle the condition, though there’s the option of surgery.
Doing diastasis recti workout before, during, and after pregnancy can strengthen the abdominal muscles thus, preventing the over-stretch from happening.
Diastasis Recti Symptoms
- Poor posture
- Constipation
- Bloating
- Low back pain
- Weak abdominal muscles
- Difficulty lifting objects
9 Best Ab Workouts to Get Rid of Diastasis Recti Fast
Before you start any of these exercises for diastasis recti, be sure to get clearance from your doctor. Except in special conditions, that should be anywhere between a month and six weeks.
Without further ado, let’s get on with it.
1.Diaphragm Breathing
This is an important diastasis recti exercise for women.
It is the first one any professional will have you start with. This is so because of how connected breathing is to your core.
Your ribcage is likely widened after having a baby.
So, breathing into your diaphragm helps bring it back to position.
This is also a diastasis recti exercise used in physical therapy.
How to do it:
- Sit or lay on your back, whichever is more convenient.
- Inhale and feel the base of your ribcage expand outwards.
- Exhale through your mouth making a “ha” sound with it.
- While at it, focus on your waistline narrowing. Some call this the corset effect.
- Repeat this exercise regularly before progressing to other ones.
2. Clams Exercise
This exercise for diastasis recti puts your obliques to work and also strengthens your thighs and outer hips.
How to do it:
- Lie on your side, stack your legs, and bend your knees at 45 degrees.
- Lift the upper knee as high as you can.
- Make sure you’re not moving your pelvis.
- Slowly lower the knee to complete one rep.
- Do 15 reps before switching to the other side.
3. Heel Slides
This is a good core exercise for diastasis recti because the movement is connected to the core and stretches the hips.
How to do it:
- Lay on your back and bend your knees with your feet on the floor.
- Slowly stretch out one leg hovering it above the floor and keep your hips still.
- Pull the leg back to the starting position to complete one rep.
- Repeat the process 15 times before switching to the other leg.
4. Bridge Diastasis Recti Exercise
This is a good postpartum workout for diastasis recti because while doing it, there’s a tendency that you’ll pull in your belly button and this is good for form.
This exercise for diastasis recti also strengthens your glutes and hips which support the core.
How to do it:
- Lay on your back and bend your knees keeping your feet hip-width apart.
- With palms on the floor beside you, push against the floor and raise your hips while tightening your glutes.
- You can place a ball between your knees to increase difficulty.
- Do this 15 times per set.
It is also a good exercise to prevent diastasis recti.
5. Toe Taps
This exercise for diastasis recti helps you move your legs while engaging your core to further strengthen it, instead of your hips or quads.
How to do it:
- Lay on your back.
- Lift your legs and bend it at the knee such that your calves are parallel to the floor.
- Drop your right leg and touch its toe on the floor.
- Raise it to the starting position while bringing the other leg to tap the toe.
- Continue this alternation 20 times.
6. Standing Pushups
This is the same as the regular pushups only easier but you’ll still get similar benefits.
This is a good exercise for diastasis recti because it tones your upper body and stretches your lower body which is the effect you need.
How to do it:
- Stand tall with feet hip-width apart at arms-length from a wall.
- Place your palm on the wall and inhale.
- Lean into the wall and on the exhale, push against the wall and slowly return to the starting position.
- Repeat these steps 10 times.
7. Side Planks
Here’s another stomach exercise for diastasis recti that engages your obliques.
Holding this position also engages your core making it a good plank exercise for diastasis recti.
Here’s how to do it:
- Lay on your side with legs stacked.
- Prop yourself on your forearm.
- Lean you’re your hips to the floor while engaging your core.
- Return to the starting position for one rep.
- For starters, don’t hold your core for more than 15 seconds at a time.
- Remember, you shouldn’t strain your abs too much.
8. Cat-Cow Yoga Pose
This is a mid to advanced diastasis recti exercise as it stretches your abs and back muscles.
So, it should not be attempted by beginners.
How to do it:
- Go on all fours.
- As you inhale, arch your back squeezing your belly button towards your spine.
- Exhale and stretch your abs in the opposite direction i.e. caving your back while pushing your abs downward.
- Alternate this movement 10 times and take a rest.
9. Half Roll Downs
This is a safe pilate exercise for diastasis recti you can do at home.
It works your transverse abdominal muscles to get them back in position without straining your core.
How to do it:
- Sit on the floor with your feet together and the soles flat on the floor.
- Grab the back of your thigh for support.
- Now, look down onto your abs and slowly roll your spine backward without getting all the way down.
- Also, make sure your feet don’t leave the floor.
- Pull your self back up to complete a rep.
- Do up to 10 reps of this if you can.
These exercises for diastasis recti will help you relieve the condition as well as its symptoms.
Make sure you don’t push yourself too hard in a bid to quickly get your body back.
Diastasis Recti Exercises to Avoid
Even though we recommend exercises for diastasis recti, you should avoid those that put a lot of strain on your abs muscles.
They can cause your belly to dome or cone.
The following are the exercises you should avoid if you have diastasis recti:
- Basic plank
- Crunches
- Backbends and other exercises or yoga pose that will further stretch your abs.
Conclusion
If you have this condition, it isn’t something you should bother about.
With these exercises for diastasis recti you have now, you can handle it. With time and commitment, your body will return to normal and you’ll look and feel as fit as you want.
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