Are you struggling with postpartum belly bulge caused by Diastasis Recti? Get the best exercises to help you get your pre-baby body back! You can finally regain your strength and body confidence with the help of these powerful workouts.
Quick facts: Best Workout For Diastasis Recti
Understanding Diastasis Recti
Diastasis recti is a common condition that refers to a separation of the two sides of the rectus abdominis muscles. This separation can lead to weaknesses in the core and lower back, which can affect everyday activities like standing and sitting.
Understanding what diastasis recti is, how it is diagnosed and the best way to treat it is essential in order to achieve a safe and effective workout.
What is Diastasis Recti?
Diastasis Recti is a separation of the left and right side of the Rectus Abdominis (six-pack) muscles. This can occur during pregnancy due to the pressure that a growing baby places on a woman’s abdominal wall. Diastasis Recti can also occur due to repetitive straining movements such as crunches, sit-ups, and planks. With Diastasis Recti, the connective tissue between the two sides of the rectus abdominis muscle becomes weakened or stretched out. Symptoms include a bulging or “doming” in the midline area from your ribs to your pubic bone when you lift your head off the floor or activate your core muscles.
When doing workouts for diastasis recti, athletes should focus on safer activities such as:
- Light jogging
- Low-impact strength training like yoga and pilates; specifically exercises that do not require lifting heavy weights or cause core instability.
Remember it takes time for tissue to heal so start with modified versions of exercises and gradually add more challenging moves as you progress in strength and flexibility.
Causes of Diastasis Recti
Diastasis recti is a separation of the left and right sides of the rectus abdominals (the “six-pack muscles”) that commonly occurs during pregnancy. This separation can cause abdominal bulging and weakness in the core muscles, which can lead to back pain or poor posture. The condition is more common amongst pregnant women due to changes in hormone levels and increased pressure on the abdomen.
Although diastasis recti cannot be prevented, it can be managed by incorporating specific exercises into one’s workout routine that are designed to help strengthen the core and address this condition. Examples include:
- Bridge poses
- Modified squats
- Other exercises that safely target both sides of the rectus abdominals
In addition, proper form must be used for each exercise—especially when lifting heavy objects—to avoid straining the weakened midsection. With diligent practice over time, diastasis recti can hopefully be reduced or eliminated altogether.
Diastasis recti, also known as abdominal separation, is a condition that occurs when the abdominal muscles separate from each other. It can be very uncomfortable and is often seen following pregnancy.
Fortunately, there are some exercises and stretches that can help to reduce the amount of separation and improve your abdominal strength. Let’s explore what the best exercises are for diastasis recti:
Pre-workout Warm Up
If you are looking to strengthen your core or heal Diastasis Recti, it is important to warm up before any strenuous activity. Consider a dynamic warm-up before start any exercise routine. This type of warm-up helps to prepare both the muscles and joints for more strenuous movements by increasing circulation and flexibility.
A dynamic warm-up is also great for activating the abdominal wall and strengthening the core, especially when exercises like planks and bridges are incorporated into the routine. Warming up will help you focus on form and technique, as well as reduce your chance of injury during your workout. It’s also important to keep in mind that these exercises should be done gently at first so that you can connect with the right muscle groups before doing anything more difficult or intense.
Breathing exercises are the foundation of any workout for Diastasis Recti. They help create a strong, deep abdominal wall that supports and protects during all other movement. Proper breathing not only teaches about the best way to support the abdominal wall, but also helps reduce diastatic separation by providing support as exercises are performed.
To begin, lie on your back with knees bent and feet flat on the floor—this is known as a neutral spine position. Then focus on breathing in through your nose and out through your mouth while keeping your chest and pelvis still. After this exercise is mastered, incorporate core-strengthening techniques like pelvic tilts and arm raises to engage deeper abdominal muscles.
Performing these simple techniques can help reduce diastasis recti, better protect against injury, improve posture, and maximize results from further strengthening exercises!
Core Strengthening Exercises
Core strengthening is an important part of any workout routine, but especially for those suffering from diastasis recti. Strengthening your core muscles can help reduce the separation of the abdominal muscles, restore core stability and improve posture.
In this article, we’ll look at some of the best core strengthening exercises for diastasis recti:
Planks are an excellent exercise for strengthening the core, especially when recovering from Diastasis Recti (DR). DR is a condition that occurs during pregnancy and can lead to weakened abdominal muscles. Planks target both the rectus abdominis (the “six-pack” muscles) as well as the deeper transverse abdominis muscle. This makes them effective at reducing diastasis, which refers to the separation of the two sides of the abdominal wall.
To perform a plank, begin on your hands and knees with your core, buttocks, and thighs engaged. Slowly straighten your legs into one long line while keeping your core engaged and your body in a straight line from head to toe. Hold this position for 30 seconds or longer, then slowly lower back down onto your forearms or all fours.
Plank variations such as side planks and reverse planks can be incorporated into an exercise routine to strengthen different areas of the core even further.
Bridges are one of the most effective core strengthening exercises for diastasis recti. This exercise is particularly great because it is gentle enough to perform without any additional equipment, yet still engages and strengthens the lower abdominals.
To begin a bridge exercise, start by lying on your back with your knees bent and feet flat on the floor. Put your arms by your side with palms facing down. Inhale and push through your heels as you lift your hips off the ground while engaging your glutes and lowering abdominals. Make sure to keep tension in these muscles as you hold this bridge pose for 10 seconds or more before slowly lowering yourself back down to the starting position. Repeat this move 10-15 times for a complete set.
Side planks are a powerful variation of the traditional plank used to strengthen the core and build stability in the abdominal area. To perform Side Plank, lie on your side with your feet stacked one atop the other, your elbow should be directly under your shoulder, and you should be resting on the outside of your forearm. Push through your bottom forearm and feet to lift yourself off of the ground so that only your feet, forearm, and elbow make contact with the floor. Your torso should remain straight during this exercise as you hold this static position for as long as you can.
This move is a great way to engage both sides of your core while also strengthening the smaller muscles along your spine which help keep it in proper alignment; especially important when working with diastasis recti.
Posture exercises are a crucial part of any rehabilitation program for diastasis recti. These types of exercises can help to improve the strength of the abdominal musculature and reduce the separation in the midline of the abdomen. Postural exercises can also help to improve posture and reduce back pain.
Let’s take a closer look at how these exercises can help with diastasis recti:
Wall angels are a great exercise for strengthening and toning the deep core muscles that help support the back, stomach and hips. Wall angels are designed to help reduce diastasis recti—separation of the abdominal muscles due to pregnancy or other causes. The exercise helps to gently stretch and strengthen the abdominal wall as well as engage your deep core muscles.
To do wall angels, stand with your back flat against a wall with your feet hip-distance apart and arms outstretched in a “Y” shape. Exhale, draw in your abdominal muscles to engage your deep core and slowly raise your arms up either side of the wall until they reach shoulder level before slowly lowering them back down. Repeat 10-15 times each set. Wall angels are an effective, low-impact exercise for those who suffer from diastasis recti or just want to stay strong and balanced overall!
Cat-Camel is a great posture exercise for people who are suffering with Diastasis Recti, a condition that affects the abdominal muscles of men and women alike. This exercise helps strengthen the core muscles and reduce the separation of the rectus abdominis (the two parallel bands of muscle on either side of the abdomen).
To perform Cat-Camel, kneel down onto all fours with your neck and back in neutral position. To complete one repetition, round your upper body forward like a “cat” as you tuck your chin towards your chest. Then, tilt the opposite direction like a “camel” as you move your head upwards and curl your lower back towards the sky. This loosens up tight hips or lower back pain caused by Diastasis Recti. When done correctly and consistently, this exercise will help improve posture and decrease abdominal separation.
Shoulder Retractions are an important part of improving posture and strengthening the muscles of your diastasis recti. To do shoulder retractions, stand or sit with your head, neck and spine aligned in a neutral position. Inhale deeply and then exhale while you draw your shoulder blades down your back towards one another by contracting the middle part of your back (the scapulae). Hold for several breaths.
This activates the muscles in the mid-back as well as strengthens the transversus abdominis, which helps to support the spine and improve posture. When done correctly, shoulder retractions can help to draw in weak abdominal muscles, which is essential for recovery from diastasis recti. This exercise can also help improve postural awareness so you can find better alignment throughout day-to-day activities.
Before incorporating any workout into your routine, it is important to do your research and consult a medical professional. It is also important to ensure that you are following the correct form and technique for each exercise to ensure the best results, and to avoid any further injury.
Let’s explore the final considerations for the best workout for diastasis recti:
Proper Form and Technique
When it comes to the best workout for diastasis recti, proper form and technique are paramount. It’s important to focus on stabilizing the core and engaging other muscles groups while keeping your abs relaxed. Writing down your exercises and perfecting them can be a great way to stay aware of what you are doing during a workout session. Remember to keep your breath regulated as well; breathing properly can help your muscles stay relaxed as you exercise.
Additionally, it’s important to take breaks between exercises to rest and let the muscles in your core relax before engaging in more intense movements. Listening to your body can make a huge difference when attempting any type of exercise, especially those aimed at rehabbing postpartum ailments like diastasis recti. If something doesn’t feel right or becomes too painful, stop immediately and speak with a doctor or professional trainer about continuing with any form of physical activity.
Rest and Recovery
Rest and recovery are an integral part of any workout regimen, but are especially important for those living with or recovering from diastasis recti. While you should always consult a doctor or physical therapist first to determine the best exercise plan for you, there are a few key things to consider when it comes to rest and recovery.
- For example, setting aside downtime in your schedule to simply rest and let your body recover is essential.
- Additionally, engaging in yoga poses or stretching can help the muscles and fascia heal more quickly.
- Lastly, it’s important to make sure that you’re getting enough quality sleep each night; this will help ensure that your body is properly repaired after each workout session.
By following these guidelines and working with a certified physical trainer or therapist (if possible), individuals living with diastasis recti can feel confident that their bodies are safely supported on their journey towards health and wellness.
When to See a Doctor
Diastasis recti should never be overlooked. If the condition is left untreated, it can lead to a host of health problems – from poor posture to increased risk of pelvic organ prolapse and incontinence. It’s important to seek medical advice if you’ve noticed any symptoms of diastasis recti.
Your doctor will be able to help you determine an effective treatment plan that addresses your needs and lifestyle. Your doctor may recommend:
- Physical therapy or suggest that you begin exercises that target specific muscles in the abdominal wall (including transverse abdominis and internal/external obliques).
- These exercises, when combined with proper form while engaging in everyday activities, can help bring abdominal muscles back together and promote healing.
- Additionally, your doctor may suggest lifestyle changes, such as reducing stress levels or eating a healthier diet as part of your treatment regimen.
FAQs about: Best Workout For Diastasis Recti
Q1: What is diastasis recti?
A1: Diastasis recti is a condition in which the abdominal muscles separate during pregnancy due to weakened connective tissue. This can cause the abdominal wall to become weak and lead to a protruding abdomen.
Q2: What is the best workout for diastasis recti?
A2: The best workout for diastasis recti is one that focuses on core strengthening and stability. This includes exercises such as planks, pelvic tilts, and modified crunches that focus on engaging the core muscles and building strength.
Q3: Is it safe to do crunches with diastasis recti?
A3: While crunches can be beneficial for strengthening the core, it is important to modify them to ensure that you are engaging the correct muscles and not causing further damage. You can modify crunches by placing your hands behind your head and avoiding any upward motion that could cause your abdominal muscles to separate further.