5 Diastasis Recti Exercises and Why You Need To Try Them

diastasis recti exercises

By E.Baloyo , Parent Herald Nov 01, 06:20 am

Photo: (Photo : Jason Koerner /Getty Images)

Becoming a parent brings about numerous changes in your life, emotionally, mentally, and physically. One physical change that many women experience after childbirth, and even men due to weight gain or improper exercise, is diastasis recti.

Diastasis recti is the separation of the abdominal muscles, often leading to a "pooch" or bulge in the middle of the belly. Luckily, there are diastasis recti exercises specifically designed to help bridge the gap and strengthen the core.

So, why are diastasis recti exercises important, and which ones should you consider? Let's dive in.

A Quick Peek into Diastasis Recti

In simpler words, diastasis recti is a gap between your right and left abdominal wall muscles that can result in a rounded, protruding belly "pouch". While it's more common after childbirth, anyone can experience it. But there's hope, and it lies in specific exercises.

5 Diastasis Recti Exercises

Well, targeted diastasis recti exercises can help knit those abs back together, improve your core strength, and enhance your posture. They can also help alleviate the lower back pain that sometimes accompanies this condition.

1. Pelvic Tilts

This gentle exercise is perfect for beginners.

How to do it: Choose a cozy place on the ground and recline with your knees raised. Now, gently arch your pelvis, ensuring your back is flat against the floor. Think of it like trying to squash a grape under your back (just don't actually use a grape!). Aim for 10-15 repetitions.

2. Heel Slides

If you've ever dreamt of being a graceful ice skater but are like me and can hardly stand on ice, this exercise is your moment!

How to do it: Lying down, bend your knees. Pretend the floor is ice, and slide one heel away from you before drawing it back. Glide away, mamas! Try 10-15 slides on each leg.

3. The Bridge

Besides giving you a momentary escape as if you're arching over a tiny, imaginary river, bridges are great for your core.

How to do it: Picture yourself as a bridge (a beautiful, strong one, of course). Raise your hips to the sky while lying down, with knees bent. Hold for a moment, imagining cars passing underneath, then lower. Aim for 10-15 lifts.

4. Standing Pelvic Squeezes

The beauty of this exercise? You can do it anywhere! While cooking, watching TV, or even waiting in line at the store.

How to do it: Stand tall and proud. Engage your core, imagining you're hugging your baby tight. Hold the squeeze, take a deep breath, and release. Do this 15-20 times.

5. Modified Plank

This is a plank with a twist, tailored for our diastasis recti crew.

How to do it: Instead of the regular plank, start on all fours. Extend your feet back, keeping your knees on the floor. Feel the strength in your core and hold for 20-30 seconds.

A Gentle Reminder

It's vital to chat with your healthcare provider before embarking on these exercises, especially if you're postpartum.

When it comes to diastasis recti exercises, consistency is key. Remember to check with a physical therapist or a fitness expert to ensure you're doing the exercises correctly. A proper routine, when combined with patience, can help restore abdominal strength and appearance.

Every postpartum journey is unique, so be gentle with yourself and celebrate the small victories along the way. And remember, everybody is different; it's less about the pace and more about the journey.