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.
How To Tone Up Your Stomach After Pregnancy (with Pictures)
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!
Benefits Of Ab Exercise During Pregnancy
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”.
Safe Core Exercises During Pregnancy • Kopa Birth®
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.
Ab Rehab: Post Baby Ab Exercises
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.
Safe & Effective Abdominal (ab) Exercises During 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.
Safe Ab Exercises To Do During Pregnancy: First Trimester
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.The information in this program is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your condition. Information and advice is based on my own research and experiences. I am not a doctor or licensed physician. We make no guarantees or implied warranties, representations or endorsements whatsoever. Use at your own caution and judgment as we are not responsible for any injury. This program is not intended for pregnant women.
When I became pregnant, the last thing that I thought about were my abs. My husband and I had tried and tried for our little boy so we were super excited to finally learn that we were pregnant!
I decided beforehand that I would do my best to embrace every change along the way-permanent or not. But I still had to remember one thing: while my body was out of control growing a baby, I was in ultimate control of my body.
Ab Exercises To Do Post Pregnancy
I worked out five days a week while pregnant and ate healthily for the most part. Soon after my son was born, I thought getting back into the groove of things would be easy-boy, was I so wrong!
Everything changed. I no longer had time to go the gym which prompted me later on to create a home gym in a spare room. My husband and I decided to move into a bigger house when our son was 2 months old so this further pushed me away from even wanting to workout.
I didn’t start working out hardcore until around 12-16 weeks postpartum or so. When I began, I took it very easy doing maybe two workouts per week. I was tired. I was weak from no sleep thanks to my beautiful newborn baby. I had so many excuses! But, I decided to keep pushing to make a new habit. I even started waking up an hour earlier than my son to get my workouts in.
Safe Ab Exercises For Pregnant Women
Eventually, my hard work paid off. My abs began to appear little by little. Then, before I knew it, I had even better abs now than I did before I became pregnant! Who knew?
It takes hard work, dedication, and willpower to get your body back-or to create an even better body than you had before.
My biggest advice to you is to remember that we are all in this together, but go at your own steady pace. Each and every body is so different and so is every postpartum situation. Do the very best that YOU can and do not worry about what others are doing.
Lingering Abdominal Bulge After Baby? It Could Be Diastasis Recti
When it comes to building up your abdominal muscles and losing the top layer of fat, it is important to know what the muscles are and what each muscle does. Some people often mistake the abdominal muscles as one big, flat muscle when really, it is four muscles working together in perfect harmony.
All of the muscles are equally as important to one another, but the muscle that I want to highlight most here is the Transverse abdominis or TVA. This muscle acts like a corset, supporting your internal organs, and is essential for maintaining good posture. The real secret to flattening your abs after pregnancy is to rebuild all of your muscles from the inside out-starting with activating the TVA.
Bracing refers to an isometric contraction of the TVA by contracting the muscles of the abdomen and holding them tight without movement. When bracing, imagine that you are getting ready for a punch to your belly, or preparing to lift
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