Rebuild core and pelvic floor strength and repair diastasis recti (DR) with these 8 diastasis recti exercises. This 10-minute workout targets the transverse abdominals and pelvic floor muscles (which are weakened during pregnancy).
I initially learned about diastasis recti exercises after my first pregnancy. But after three babies and three different post-pregnancy recovery experiences, I’ve learned that there’s a ton of new information out there about how to heal diastasis recti (ab separation) and rebuild core strength post-baby.
We originally filmed this video a few years ago. Since then, we’ve teamed up with my pelvic floor physical therapist (Dr. Sari Abelson PT, DPT) to develop a series of workouts designed to support you along your postpartum recovery journey. While today’s workout is a great place to start, you can find more postpartum workouts and resources here.
Diastasis Recti Exercises (video)
Safely return to exercise after baby with our FREE postpartum workout plan. Whether you’re 6 weeks, 6 months or 6 years postpartum, these are the best workouts for rebuilding strength after baby.
Diastasis recti occurs when the rectus abdominis muscles (six-pack ab muscles) and linea alba (connective tissue) separate (particularly as your belly grows during pregnancy). This abdominal muscle separation can range from mild to severe. Symptoms of diastasis recti include: low back pain, urinary or bowel problems and poor posture. You might also experience difficulty performing load transfer tasks necessary for bending, reaching, lifting, carrying, squatting, walking, and stair climbing (all the activities that new moms quickly become experts in).
Learn how to check for diastasis recti at home here (I filmed this video with a pelvic floor physical therapist). Sometimes, diastasis recti will heal itself, but other times it may require physical therapy. If it’s an option available to you, I recommend everyone who’s been through a pregnancy see a pelvic floor physical therapist to assess for diastasis recti and more. I’d also recommend checking out this interview: 10 Things You Need to Know About Your Pelvic Floor After Baby!
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Every postpartum healing experience is different. Talk to your doctor or midwife for medical clearance before returning to exercise after giving birth, especially if you had any complications. I personally started using these 8 diastasis recti exercises around two weeks post-baby. I started with the first four exercises and progressed up to all eight exercises around 6-8 weeks postpartum. Start where you are and do what you can!
Assessing for hard verse soft doming during exercise is a good gauge to determine how your body is managing pressure. Soft doming is when you can press your tissue inward. Whereas, hard doming is when the dome is firm. You want to avoid hard doming as it’s a sign that your tissue is working to its max capacity. Wondering when it’s ok to return to running and higher intensity strength training? Try this Postpartum Fitness Test.
The American College of Obstetricians and Gynecologists (ACOG) says that postpartum exercise can strengthen abdominal muscles, boost energy, relieve stress, promote better sleep and may help prevent mood swings, postpartum depression and anxiety or the “baby blues”.
Post Operative Abdominal Rehabilitation Exercises
This postnatal ab workout is specifically designed to help you correct diastasis recti, strengthen your core and pelvic floor, and rebuild deep core muscles after pregnancy.
Add this diastasis recti workout to your postpartum workout programas you feel capable, starting with 1-2 times a week and scaling up to 3-4 times a week. I recommend alternating this workout with our beginner bodyweight diastasis recti workout video to avoid workout boredom.
Follow along with the guided 10-Minute Abs After Baby Workout Video on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Distribution Of Sets Of Conjugate Exercises In The Preparatory Stage Of...
Targets: The deep transverse abdominal muscles (TVA) and pelvic floor muscles. These musclessupport your internal organs, your inter-abdominal pressure system, and provide stability and mobility of your lower spine.
Modification: Option to keep both toes on the ground and alternate lifting one knee towards your chest. Keep in mind that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intense this will be.
Modification: Omit the leg lower and only perform the alternating leg extensions. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
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Modification: Option to omit the circles and just perform alternating leg extensions. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
Modification: Drop only one leg to the outside of the mat and return to the starting position, then alternate by dropping the other leg. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
Modification: Kick one leg out at a time, alternating the leg that extends. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
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This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.You’ve probably heard the phrase “engage your core” at least once in your life, even if you’ve never seen an exercise program, read a fitness magazine, or set foot in a gym. Sometimes it’s gently encouraged, while at other times it’s yelled while you’re sweating out your last rep.
Your core provides stability to your trunk for balance and for movements like lifting weights and standing up from a chair. It also provides mobility to allow your torso to move as needed, such as when you reach for your seatbelt or swing a golf club (1,
Every time you exhale and inhale, your diaphragm plays a large part in allowing air to flow into and out of your lungs. When you sit up straight, your core muscles contract to keep your trunk upright. When you use the bathroom, they’re there to start and stop your business.
How To Engage Your Core: Steps, Muscles Worked, And More
This article discusses what the core muscles are, describes their role in trunk mobility and stability, and reviews core exercises that you can incorporate into your workout regimen.
The rectus abdominis, also known as the six-pack muscle, attaches from your lower ribs to the front of your pelvis. The primary movement it performs is flexing your spine, such as when you sit up in bed or perform a crunch.
The internal and external obliques attach on the lateral sides of the trunk from your ribs to your pelvis. Statically, they provide stability to the front and sides of the trunk.
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Their primary movements involve trunk rotation, such as when you swing a baseball bat, and side bending. When they work bilaterally, they also flex the spine.
The transversus abdominis originates from many points, including the back and top of the pelvis and the lower six ribs. Its fibers run horizontally around the body to the linea alba, or midline. It’s the deepest abdominal muscle, and its job is to provide support to the spine.
When the transversus abdominis is engaged, it co-contracts with the multifidus muscle to provide deep, segmental stability to the lower back in particular (6).
Distribution Of The Number Of Fitness Instructors Per Type Of Exercise
The pelvic floor muscles are located on the underside of the pelvis and act similarly to a hammock or sling. When engaged, they lift upward toward the stomach.
These muscles start and stop the flow of urine and feces but also act as deep stabilizers of the spine and pelvis (7, 8).
It’s the primary muscle responsible for breathing in and out, but recent research suggests it also plays an important role in cardiac function, lymphatic return, regulating emotional states, swallowing and vomiting, lumbar stabilization, and pain tolerance (
Best Bodyweight Core Exercises
Your back extensors are multilayered muscles that include the erector spinae muscles, quadratus lumborum, and multifidus. In general, they attach the spine to the pelvis or an individual vertebra to the vertebrae above and below.
Their primary functions are spinal extension (bending backward), postural support, and supporting the spine when you’re bending forward and lifting loads, such as during squats or biceps curls.
The iliacus and psoas major are two hip flexors that converge into one muscle belly, which is why they’re often called the iliopsoas. They originate from the thoracic and lumbar spine (psoas) and the iliac crest of the pelvis (ilacus) and insert on the femur, or upper leg bone (10).
How To Improve Diastasis Recti After Baby
The iliopsoas flexes the hip, or brings your legs toward your torso, such as when you do high knee exercises. But because it is also connected to the spine, it’s considered a deep core stabilizer (10).
Summary Your core is made up of several muscle groups, including your abdominals, pelvic floor, diaphragm, back extensors, and some hip flexors.
Engaging your core muscles can mean many things, depending on what you’re trying to achieve. For instance, if you’re doing situps, the muscles recruited and the order in which they fire will
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