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:
A well-devised, safe and effective workout program that will focus on the pelvic floor, core, and introduce specific breathing techniques and stretching. Will touch upon best nutrition practices for you and baby.
Tailored-to-you workouts that come equipped with videos that change every 4 weeks
Weekly unparalleled support, guidance, and accountability from a coach who really cares
Individualized calorie and macronutrient suggestions based on your current nutrition habits
Mindful and guided goal setting to align with the results you want
Morning and evening self-care rituals
Meditation and breathwork practice recommendations
Nutrition: cookbooks and shopping lists
Specialized HIIT cardio workouts geared specifically towards your goal
Detailed instructions on how to read your program so you’re never in the dark about what to do or how to do it
Unlimited text support between sessions for whenever you have a question or need an extra bit of encouragement from me
The Perfect Program
Purchase to download our 12-week muscle build program guaranteed to get you flexing in the mirror in no time.
Immediate download of a 12-week DIY training program
Essential multimedia features that will teach you proper form and technique to avoid injury and get optimal muscle building results
Exclusive video library of each individual muscle builder
Access to exclusive Hart news
Bonus downloadable forms & guide
Access to private Snatched Page including community forums & regular updates
Supplement recommendations accessible through links
Detailed modification options for convenient at-home workout