Strengthen your core postpartum and heal ab separation with these corrective exercises for diastasis recti. The mommy pouch is a common struggle for moms.. but it doesn’t have to be!
Diastasis recti is the separation of the abdominal muscles. This (most commonly) happens during pregnancy when the tummy muscles are stretched as the baby grows.
And though these muscles don’t just “bounce back”, there are core exercises you can do to restrengthen your abs (especially if you hop into the 7-week heal your core program).
What is Diastasis Recti?
In short, diastasis recti is when the six-pack muscles (the rectus abdominus aka deep core muscles), specifically the connective tissue, separate during pregnancy from being stretched.
Some symptoms of diastasis recti are:
- Poor ab engagement
- Back pain
- Lower belly muscles sticking out (aka the mummy tummy or mommy pouch however know that there are more reasons you have a mom pouch than just diastasis.)
- Leaking
- Poor posture
One thing to make note of is that you can have diastasis recti and still be able to do all the things you love. It’s not so much about fully correcting the separation or “fixing” as it is teaching the abdominal muscles to engage again.
Though diastasis recti affects a lot of women postpartum, as a Certified Strength & Conditioning Coach I can tell you that there is a lot you can do to help it heal (in fact, you can heal diastasis recti years late!).
The first thing you want to do is self-test for diastasis recti at home s you have a starting point to work with.
From there, you'll want to relearn proper breathing patterns. Sucking in your tummy only causes the pressure to push down into the low belly and pelvic floor.
Finally, learn how to do a pelvic tilt and begin strengthening.
Practice daily breathing work (below) before starting corrective exercises:
How To Do It
- Lay on the floor with your head supported on a pillow
- Place one hand on your belly.
- When you inhale, you want to feel your belly rise under your hand
- Your upper chest muscles should remain relaxed and unmoving (though you might feel the lower ribcage expand slightly)
- When you exhale, your belly returns to normal.
Practice your breathing daily for 10-15 breaths.
Corrective Exercises For Diastasis Recti
The following exercises help heal diastasis recti by teaching you to engage the deep core muscles during movement and in different positions.
Practice them one at a time to master them and then make them into a circuit to do a mini diastasis recti workout.
When you’re ready, peek this 10-minute diastasis recti workout to progress.
1. Long Lever Glute Bridge
- Lay on your back with your knees bent.
- Walk your feet out until your knees are wider than a 90-degree angle.
- Posteriorly tilt the pelvis, press into the heels, and lift your bum off the floor.
- Pause and release the engagement to lower back to the ground.
Perform for 10-15 repetitions
2. Supine Marches
- Lay on the ground with the knees bent and the heels close to your bum.
- Lift the upper back off the floor slightly and feel the lower back press into the floor.
- Use the lower abs to slowly raise one foot off the floor and lower it.
- Repeat on the other foot and begin marching slowly.
Perform for 30 seconds
3. Elevated Mountain Climbers
You need a mini loop for best results on this one though it can be done with just your bodyweight as well.
- Using a couch, table or bench come into a plank position with the mini loop around your feet.
- As you “tuck your tail under” bring one foot in toward the bench against the band.
- Step it back to the starting position and repeat with the other foot. Begin alternating moving slowly.
Perform for 30 seconds.
4. In & Outs
Grab a pair of socks and find a hardwood or tiled floor!
- Sit on your bum with your hands on the floor behind you. Keep the chest “tall” but don’t flare the ribs.
- The legs should be straight out from your hips.
- Slowly open the legs wide, close them, then pull the feet into your bum.
- Push the feet back out and repeat.
Perform for 30 seconds
Engagement Matters
It’s easy to “go through the motions” when it comes to deep core work. But that won’t get you anywhere.
Take the time to learn proper engagement (from these crucial postpartum exercises) and then move slowly.
Make each and every repetition count knowing and feel your lower abs work.
Sick Of Feeling Self Consciousness About Your Stomach?
If you feel frustrated with your body and disappointed that you didn’t “bounce back” after pregnancy.. you’re not alone!
Healing diastasis recti and cutting the mom pouch can be done at any stage postpartum (yes, even years later!).
It’s time to reclaim your pre-pregnancy confidence.
Through a 7-week, strategic, home workout program, I help you retrain your core muscles so that you’re stronger and more confident.
In just ten minutes a day and with only your living room furniture and a mini band, you can finally start feeling good about your tummy muscles.
Don’t let diastasis recti hold you back, embrace a stronger core, reduce the niggling “mom aches”, and learn how to Heal Your Core for just $39
Frequently Asked Questions About Corrective Diastasis Exercises
Strategic diastasis recti exercise is a crucial element in repairing abdominal separation and the abdominal wall from pregnancy. Exercises specific to healing diastasis recti should focus on proper alignment, deep muscle activation, and combining muscle engagement with proper breathing techniques. Doing these exercises is a great way to begin to heal your diastasis.
Because exercises that focus on diastasis are often very low impact, they can be done multiple times per week. The beginner exercises that focus on engagement and breathing work can even be done for a few minutes each day. Once you move on to the more advanced core work, you can work in a schedule of 3-4x per week.
Other Postpartum Fitness Tips For Moms
Your next steps should be about continuing to strengthen your core muscles (after you've mastered engagement) while avoiding these exercises.
You'll also want to start strengthening glutes so that you can carry kids easier (check out the best mom workout to get you started too!).
Lastly, develop a workout program and learn the best ways to make time for fitness as a mom!
- How to reduce back pain
- Exercises to AVOID as a new mom
- Benefits of strong glutes
- Strong glutes during pregnancy
- Ab exercises better than sit-ups
- Pelvic floor health
- Glute workout finishers
- Glute exercises for pregnancy
- Follow along home workouts
- Strength training for beginners
- Non-scale fitness goals
- Fitness tips for moms
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