Diastasis recti is a common condition that occurs when the abdominal muscles separate during pregnancy.
Though this separation can lead to a weak core (and thus back pain and frustration), there’s a lot you can do to heal it and restrengthen
When it comes to exercises for diastasis recti, what you’re looking to avoid is putting excessive stress or gravity onto the abdominal muscles in a way that they can’t support (thus making the separation worse).
Sit ups tend to bulge the abdominal wall muscles when you have diastasis recti. However, given you’re probably going to get out of bed at some point, you need to train them.
Avoid: PlanksThis is a common one told to moms because as you’re in a plank position the abdominal muscles have to hold against gravity.If you have ab separation, chances are your muscles aren’t strong enough to do it and you end up with low back pain.