If you’re looking for a way to prevent diastasis recti, or if you already have it, you’re not alone. Here are some exercises for diastasis recti to try at home.
Diastasis Recti
Diastasis recti is a condition in which the rectus abdominis muscle, which is responsible for core strength and stability, separates along the midline. This condition is common among pregnant women and can lead to numerous physical ailments, such as back pain, poor posture, and hernias.
Fortunately, there are a few simple exercises that can help reduce symptoms and even prevent diastasis recti from developing. In this article, we’ll be discussing five easy exercises that can help strengthen your core and reduce the risk of diastasis recti. Through these exercises, you’ll be able to improve your posture, core strength, and overall physical health.
Let’s get started!
5 Exercises That Target Diastasis Recti
Pelvic Tilts
Image Source: iStock
Pelvic tilts are a great exercise for those seeking to strengthen their core muscles, particularly those with diastasis recti.
To perform this exercise, start by lying on your back with your knees bent and feet flat on the floor. Tighten your abdominals and tilt your pelvis backwards, so that your lower back is pressed against the floor. Hold this position for a few seconds and then release. Repeat 10 times.
Pelvic tilts can be done daily to help tone and strengthen your core muscles, leading to an improved posture and better overall health.
Bridge Lifts
Image Source: iStock
This exercise is performed by lying on your back with your knees bent. Keep your feet flat and arms at your side, then slowly lift your hips up and off the ground. Hold the bridge lift for a few seconds before slowly lowering your hips back down.
Bridge lifts are great for targeting the deep abdominal muscles, which can help reduce the separation in your abdominal wall. Be sure to maintain a neutral spine and keep your abdominals engaged while performing this exercise.
Cat-Cow Stretch
Image Source: iStock
This classic yoga pose is great for helping to strengthen abdominal and pelvic floor muscles. Start in a tabletop position with your hands and knees. On an inhale, arch your back and move your belly button down towards the floor.
On an exhale, round your back, tucking your chin to your chest and pressing your spine up towards the ceiling. Repeat this for one minute. This movement helps to activate the core muscles and increase mobility in the spine.
Plank Exercises
Image Source: iStock
Plank exercises are a great way to strengthen the core and surrounding muscles. Start by lying on your stomach with your legs extended and your arms in the air. Then, press your toes into the ground and lift your body up so that your arms and legs are straight, your shoulders are above your hands, and your hips are level.
Make sure to keep your head in line with your back and to keep your core engaged. Hold this position for 20-30 seconds, then lower your body back to the ground and repeat.
Doing this exercise regularly can help strengthen your core and provide support for your diastasis recti.
Wall Push-ups
Image Source: iStock
Wall push-ups are great for strengthening the core and pelvic floor muscles while helping to reduce the size of Diastasis Recti.
To do a wall push-up, start by leaning against a wall and keeping your feet shoulder-width apart. Slowly lower yourself into a push-up position until your arms are bent at a 90-degree angle. Make sure to keep your core and pelvic floor engaged and your back straight. Then, slowly push yourself back up to the starting position.
Repeat this exercise for 10 to 15 repetitions. Remember to take breaks if you start to feel fatigued.
Diastasis recti is a common condition that can be managed with the right exercises and lifestyle modifications. The five exercises discussed above are all designed to help strengthen your abdominal muscles and improve your posture, while also helping to reduce the separation of the rectus abdominis muscles.
With consistency, focus and dedication, you can be on your way to a healthier, more toned core in no time.
ALSO READ:
Postpartum Weight Loss Timeline: When Can You Exercise After Giving Birth?
The Reason Why Women Still Look Pregnant Even After Giving Birth
Kegel Exercises After Delivery: How to Do Them and When to Start