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.
Your Guide To Exercise After C Section
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!
Exercises To Lose Belly Fat & Flat Stomach Exercises
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”.
Top 12 Post Pregnancy Exercises To Reduce Tummy Fat
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.
Exercises For Rebuilding Your Core After Pregnancy
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.
Ab Exercises To Do Post Pregnancy
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.
Postnatal Core Exercises » Forever Fit Mama
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.Safely strengthen your core and tighten your belly muscles after pregnancy with these 11 Physical Therapy Recommended Diastasis Recti Core Exercises For Postpartum Recovery To Reduce abdominal separation and bulge.
Have you been diagnosed with Diastasis Recti core exercises(DR) post-baby? Or maybe you think you have DR but you’re not quite sure. All you know is that you just had a baby and your belly does not look the same as you remembered it pre-pregnancy.
You now have this separation between the left and the right side of your belly and a bulge that sticks up when you strain or when you simply sit up. The postpartum pooch lingers long after having your baby and you’re thinking to yourself “When am I ever going to NOT look pregnant anymore?”
When Can I Do Abs After Pregnancy? (postpartum Ab Workout Included)
By doing these 11 physical therapy recommended Diastasis Recti core exercises postpartum, you can fully restore your core in a safe way and have amazing results.
When you are done reading this article you will have a physical therapy designed program to repair your ab separation plus have access to a video that demonstrates how to properly perform these exercises (you can find the video at the bottom of this post).
Have you been approved by your doctor to begin exercising? If yes, then you can continue reading on. If not, please wait until your doctor has given you full clearance to begin postpartum exercises. (See bottom for disclaimer).
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So you have been cleared at your 6 week postpartum check-up and you’re eager to get started. Great!! But you might be thinking, “I have no idea which exercises I should be doing to repair my DR. Which exercises are safe and which ones are not?”
If you are looking for guidance on how to begin working out postpartum to treat your DR, then perfect!!! You came to the right place.
I’m a physical therapist who had 4 babies, and I know A LOT about postpartum workouts, especially when it comes to rehabbing the core muscles properly after being diagnosed with Diastasis Recti core exercises.
Diastasis Recti Exercises (video)
There are definitely wrong exercises floating around there on the internet so please be cautious when performing exercises that non-medical professionals recommended. A lot of core exercises can make Diastasis Recti worse by increasing intra-abdominal pressure and thus straining the linea alba.
The exercises included in this article are specifically designed to protect your core yet still restore the musculature surrounding the linea alba. This will help decrease the separation between the right and left side of your belly and improve your overall core strength in addition to improving the appearance of postpartum belly.
If you are not sure if your separation is considered Diastasis Recti, then do this Diastasis Recti self-exam to test for Diastasis Recti in the comfort of your home. It only take a couple minutes and it’s rather simple.
Ab Rehab: Post Baby Ab Exercises
Congratulations by the way on your new baby! It’s been quite a ride getting to this point. You are truly blessed, and your baby thanks you for the sacrifices you have made.
Over the past 9 months, your body had been stretched out so much to the point that you probably weren’t sure if it would ever go back. I’ll tell you right now, if you work hard at it, you can get your body back.
I want to help you regain strength in your mid section so that you can continue to do the things you enjoy doing in life with confidence and without pain or risk of injury
Diastasis Recti Core Exercises For Your Postpartum Belly
First, I would advise you to take a look at this video to determine if you have Diastasis Recti. It’s a quick, simple test that you can perform on yourself in the comfort of your bed. Testing for DR will help you determine the severity of the separation in your belly.
Jena’s
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