Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.
Diastasis recti is a condition where the rectus abdominis muscles separate at the midline. The separation is due to a weakness of the linea alba, the connective tissue that holds the rectus muscle together.
Check out my post on how to tell if you have diastasis recti for a simple way to see if you have the condition.
How To Prevent Diastasis Recti (with Crunches)
I recommend that you begin this exercise program when you are at least 6-8 weeks postpartum. However, you can do some of the exercises sooner.
Level 2 is for intermediates mommas who have mastered the basic level 1 diastasis recti exercises. Before starting these, you need at least four weeks of practice with Level 1 exercises.
Level 3 is for advanced moms who feel perfectly comfortable with most of the Level 2 exercises. You should not attempt the Level 3 exercises until you have noticed significant improvements in your diastasis separation. Before trying these exercises, you need at least 8-12 weeks of dedicated core training.
Diastasis Recti Ab Exercises
Unless otherwise specified, the goal is to perform each exercise for a total of 20 seconds. After 20 seconds of work, take a 20-second break.
* It’s important to note that if any exercise causes pain or discomfort, you should immediately stop and seek help from your doctor or physical therapist. Also, if any of these exercises cause a noticeable worsening of your diastasis, you should avoid that exercise. *
Every exercise you need to know for diastasis recti is right here in this post – but it is a long read. If it’s convenient for you, you can purchase the PDF file for only $5. It has all 100 exercises for diastasis recti; plus a 6 week workout template you can do in the comfort of your home. That way, you can print it out and have all the exercises you need to refer to at any time.
Diastasis Recti Exercises (video)
Diaphragmatic breathing is the most fundamental exercise you can perform postpartum. It teaches you how to breathe by using your diaphragm and how to activate your transverse abdominis muscles. As simple and low impact as it seems, it is important that you do not skip this exercise. Sit in a comfortable position with your back straight. Inhale and fill up your abdomen with air. Then exhale by squeezing your ab muscles together. Let each inhale and exhale last 3 seconds. Do not let your shoulders move throughout the movement.
The second exercise I want you to learn is the abdominal brace. This exercise forms the basis for correcting your diastasis. It’s very similar to diaphragmatic breathing, but instead of alternating between deep inhales and exhales – you are going to hold the exhaled position. Start by exhaling, drawing your belly button in, and squeezing your deep abdominal muscles together. Pretend as if you are bracing your abs prior to your baby jumping on your belly. Also, squeeze your pelvic floor muscle at the same time. Hold this contraction for 5 seconds then release. Repeat 5 times.
The posterior pelvic tilt is the second most important component for diastasis recti training. New moms must learn how to do this exercise before doing any other exercise. This is how you will train your transverse abdominis in every single exercise moving forward. It will also help you activate your pelvic floor muscles and can prevent lower back pain. Lie on your back with your knees bent and feet flat on the floor. Next, push your belly button down toward the floor to completely flatten out your low back against the ground. This will naturally rotate your pelvis into a neutral position. There shouldn’t be any arch in your low back. Hold this position for 5 seconds and release. Repeat 5 times.
Diastasis Recti Modifications For 21 Day Fix
The supine ball squeeze exercise will teach you how to activate your inner thigh and pelvic muscles while engaging your deep core muscles. This exercise is important because it sets the foundation for learning how to activate multiple muscle groups at once. Lie on your back with your knees bent and feet flat on the floor. Place a ball, a folded pillow, or a cushion between your knees. Next, activate your transverse abdominals by bracing your core and tilting your pelvis posteriorly. Then, squeeze the ball in between your knees, and hold this contraction for 3 seconds. Release, and repeat for 8 repetitions.
The band hip abduction will train your outer legs and glute muscles while activating your core. To perform this exercise, you will need a glute resistance band. You can purchase them here. Place the band around your knees and lay flat on your back. Brace your core and perform a posterior pelvic tilt. Next, spread your knees apart and hold this position for a 3 count. Relax and repeat for 8 repetitions.
Now you should feel comfortable with the pelvic tilt and abdominal brace. These two movements will form the basis for all of the remaining exercises in this guide. To do the heel slide, lie on your back with your knees bent and feet flat. Tilt your pelvis posteriorly and then slide one heel on the floor until you straighten that leg. Make sure that your low back remains completely flat throughout the entire exercise. Alternate between each leg.
Diastasis Recti (separated Abdominal Muscles)
The next exercise is marching. Lie on your back and position your pelvis as you’ve been. Next, bring one knee up toward your chest, and slowly lower it back down. Repeat with your opposite leg. Keep your low back flat against the floor throughout the entire exercise. If you need to, you can reset your pelvis back into the neutral position between repetitions. Just make sure to go back into a posterior tilt before starting the next rep.
Single leg heel taps are similar to the marching exercise. The difference is that you will begin with your knees bent up toward your chest and feet off the floor. Posteriorly tilt your pelvis, and slowly lower one leg until your heel touches the ground. Keep your knees bent the entire time. Bring that leg back up toward your chest and repeat with your other leg. If you need to, you can reset your pelvis back into the neutral position between repetitions. Just make sure to go back into a posterior tilt before starting the next rep.
The next exercise is the bent knee dead bug. Lie on your back and bend your knees up to 90 degrees and lift your hands up in the air. From here, tilt your pelvis posteriorly and maintain this position the entire time. Next, extend both arms overhead while bringing one leg down towards the floor. Make sure to keep both knees bent the entire time. Hold this position for a 1 count and return back to starting position.
Diastasis Recti: The Whole Body Solution To Abdominal Weakness And Separation: Bowman, Katy: 9780989653961: Amazon.com: Books
The pull-over exercise requires the use of a dumbbell or some form of external weight. Lie on your back with your knees bent and your pelvis tilted posteriorly. Grab a dumbbell and lift it straight up towards the ceiling with both hands. From here bring the dumbbell down to the ground with your arms overhead. At the bottom position, your arms should be parallel to the ground. Try to keep your elbows straight throughout this exercise and do not let your low back come off of the ground. Hold for a one count and return to the starting position.
The next exercise starts in the same position as the single-leg heel taps. But this time, you will extend your knees. Bring your knees to your chest with your feet off the ground. Make sure your pelvis is it a posterior tilt. From here, start to lower one leg slowly until it is fully extended and just above the floor. Do not let your heel touch the ground. Slowly come back to the starting position and repeat with the other leg.
This exercise is the opposite of the lying knee drop. Start by lying flat on your back with one knee bent and your other leg extended. Posteriorly tilt your pelvis, and slowly raise your extended leg until it reaches a 45-degree angle to the floor. Slowly lower your leg back down toward the ground. Keep your low back flat on the ground the entire time.
Best Diastasis Recti Exercises
The last exercise in this section is a bonus exercise. This one is performed in a sitting position. Sit with your legs extended out in front of you and your back straight. Place your hands down on the floor by your thighs for support. Next, lift one leg straight up to the sky as high as you can without bending your knee. Hold this position for a 1 count,
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