I frequently get dm’s about exercises to help with diastasis recti, so I decided to share what I’ve learned with you below.

First of all, many women experience diastasis recti as a result of carrying a child. I experienced a mild case, and a year+ out from birth I am still training my core with DR in mind. And, no, there is no way to prevent it despite what some sources may say. Your body, genetics, the size of your frame, the size of your baby, and many other factors go into the impact that carrying your baby will have on this part of your body. Think about what you’re body is being asked to do; reshaping, resizing, rehoming organs, and ultimately stretching itself to the limits! Incredible.

**What is Diastasis Recti?**

*There is connective tissue that runs along the midline of our abdomen called the* ***linea alba***. During my pregnancy, I humorously called it my ‘jessica alba (you must find humor as your body changes!) The linea alba runs from the sternum all the way down to the pubic bone and during pregnancy it softens and becomes more lax to create space (similarly to the pelvic/hip region). Essentially, the span of connective tissue widens and our abs move further apart to expand as our baby grows.
*Again incredible, but also alarming when there’s still a big gap after baby is in your arms.*

I have learned that regaining optimal abdominal wall function is the goal when it comes to “healing” DR. This simply means that regaining tension in the linea alba is more important than ‘closing the gap’ when it comes to healing from this expansion. When we think of it that way, it changes the way we approach core work.

Retraining the core requires consistency and patience. Many who experience a wide separation will still feel a gap after 8 weeks postpartum, and some women have not recovered even after a whole year (hi, it’s me!) — so again, every body differs and so does every recovery process. PATIENCE & CONSISTENCY IS KEY.

“regaining tension in the linea alba is more important than ‘closing the gap’.”

Okay, so you’ve established that you do indeed have a diastasis recti. (Here is a step by step guide to checking the severity of your DR. ) Below are some of my favorite exercises, that can be done as part of your daily routine, that will simultaneously help re-establish the deep core & pelvic floor connection, along with increasing the tension of the linea alba:

I have to say that you obviously need to connect with your doc about your personal recovery before exercising. Rule of thumb is at least 10-12 weeks postpartum to give your body adequate time to heal before working on strength.

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I have to say that you obviously need to connect with your doc about your personal recovery before exercising. Rule of thumb is at least 10-12 weeks postpartum to give your body adequate time to heal before working on strength. 〰️

Heel Slide with Alternating Arms: think dead bug but much more gentle. focus on connecting the breath with the movement.

Single Leg Glute Bridges: obviously, don’t progress to this until you’ve mastered the standard glute bridge. but by taking away some stability by raising one foot off the ground, our pelvic floor and deep, low core muscles are forced to activate to make up the difference. the goal is to maintain horizontal alignment when you progress to asymmetrical (single limb) exercises.

Bird Dogs: if done correctly, with focus on form, these can help you build strength back to eventually progress to front loaded exercises such as planks and push ups.

Table Top, Alternating Toe Taps: with low back intentionally pressed into the mat the whole time, this exercise can really activate the low core than loses its strength and tension during the pregnancy time frame. it’s important that movement of the leg comes from the core just above the hip and not the momentum of the leg.

Table Top, V-Taps: same idea as above. low back intentionally connected to the mat or floor, and momentum coming from the core and not the motion of the legs.

DEMO video HERE

Again, patience is key. For the whole process — Your body changes. Hormonal changes. Relationship changes. Your life CHANGES after you bring your baby into the world, and it’s going to feel like uncharted territory over and over. Lastly, consistency matters. The restrengthening process simply won’t happen if you don’t make time for it. And believe me, I know these exercises can and will feel mundane after a while…but they work.

Your body is incredible, look what it has gone through! LOOK WHAT YOU CREATED! Remember to give yourself grace while you work through your recovery journey.

Sources: girlsgonestrong