6 Exercises to Fix Diastasis Recti After Pregnancy
Diastasis recti is a condition in which the abdominal muscles separate, resulting in a gap between the two sides of the rectus abdominis muscle. It is most common in pregnant women, but can also occur in men and non-pregnant women.
Symptoms of diastasis recti may include:
A bulge in the middle of the abdomen
Weakened core muscles
Lower back pain
Abdominal pain
Constipation
Difficulty with core exercises
Weakness in the abdominal muscles
Umbilical hernia
Difficulty with posture and balance
If you have diastasis recti, don’t sweat! You can absolutely heal it on your own. Here are six of my favorite exercises to get your strong core back ASAP:
1. Palloff press
2. Dead bugs with roller
3. Glute bridges
4. Pelvic tilts
5. Heel slides
6. Single leg glute bridges
I would advise doing these movements 3-4x a week at least. Try 2-3 sets doing at least 10-20 reps each exercise.
If you find your separation is extreme, exceeding 2 inches, surgery might be a viable option.
I’ve been certified to work with pre and post natal women for over 15 years. My certification is from Anette Lang. If you’re looking for a seasoned coach who can design an effective and safe progressive program contact me today.
I’m taking on new one on one clients and would love to hear from you!
Follow Amanda Hart for free fitness tips
Or look into some of my program offerings:
