By Kate Horney
How to Heal Diastasis Recti
Some degree of abdominal separation will always occur during pregnancy. This is because everyone’s core muscles have to expand to give room for the baby to grow!
In fact, in about 60% of pregnancies the abdominal separation will be wider than 2-2.5 finger widths apart and you will be considered to have diastasis recti.
In many cases this abdominal separation, also known as diastasis recti, will heal naturally post birth with no medical intervention, especially if you take the right steps and do the correct exercises!
The following are some exercises to get started with. If you need a more in depth approach, we’d love to have you join us for our complete postpartum training and nutrition program, Beyond Baby.
The urge to return to traditional ab exercises like crunches, may be strong when you feel like you’re ready to workout again after having a baby…but always be sure you’re engaging your transverse abdominal and be very wary of any ab exercises that increase the intra-abdominal pressure.
Intra-abdominal pressure is the real problem behind diastasis recti and the “mommy tummy”.
Pushing your body too far, or rushing into hardcore ab exercises could be doing more harm than it does good if you have diastasis recti.
I had two BIG babies in two years and had significant diastasis recti after both pregnancies.
But with time and the right type of training, I was able to heal my separation & “get my abs back.”
If I can do it, you can too!
Avoid: Any exercise that will cause your abdominal wall to bulge out upon exertion.
NOTE: If at any point through your workout you notice signs of core weakness, please use one of the above modifications until the entire workout can be completed without any of the following:
- If you are straining from within your abdomen or pelvic floor during the exercise
- If you leak urine when doing any of the exercises
- If you notice pelvic or lower back pain during or after the exercise
- If you feel unstable in the core during the exercise
- If there is bulging or “coning” in your abdomen during the exercise
Not sure how to perform these exercises? Watch the video below for demonstration and proper form cues!
Not sure if you have diastasis recti?
Click HERE to get the “How to Know if you Have Diastasis Recti (Abdominal Separation)” worksheet, and learn what to do about it.
- What dastasis recti is and why it’s SO IMPORTANT.
- The 4 step test to determine if you have diastasis recti
- #1 thing you can do to recover from diastasis recti
- AND more…
Download the FREE guide HERE!
Ok, now you know what to do! Share this post with fellow mama friends and take the 30 Day Diastasis Recti Challenge together!
For more help healing your Diastasis Recti, try my Mom Tummy Rehab program!
Mom Tummy Rehab is a 12-week program designed for moms (in any stage) to get rid of their mom tummy!
- 3 phases of workouts designed to heal and rebuild your abdominal muscles
- Printable workouts with demos
- Accountability with other moms and direct contact with your coach, Kate
- TONS of bonuses!