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A diastasis recti is a condition where the anterior abdominal muscle (the rectus abdominis) is stretched so far that it actually starts to separate down the middle.
In my physical therapy clinic I commonly encounter this condition in pregnant or recently-delivered women.
Believe it or not, there’s actually a lot that physical therapy can do to help this issue, and I’m going to show you how today!
This is the same workout progression that I take my diastasis patients through, and I’m excited to share it with you.
The best exercises for diastasis recti are…
- Transverse Abdominis Bracing
- TA Bracing with Marching
- TA Bracing with Kick Out
- TA Bracing Straight Leg Raise
- TA Brace Dying Bug
- Wall Squats
- Wall Push Ups
*** As always – if you have recently delivered GET CLEARANCE FROM YOUR DOCTOR BEFORE STARTING THIS OR ANY WORKOUT PROGRAM. 6 weeks post-partum is the most generally-accepted “safe time” to resume some of these activities, but it’s always best to have your doctor’s clearance for your own unique situation. ***
I present these exercises not necessarily as a “workout”; I don’t intend you to do them all one right after the other.
They’re presented as a “progression”… a series where once you’ve mastered the first step you can move on to the second and so on.
Take your time, be patient, do it right the first time, and in the long run it will be much much better for you.
Also, if you’ve recently delivered, have your doctor’s blessing to resume activity, and are looking for a safe, effective way to start working out again might I suggest our “BACK TO BASICS” workout series! It’s a 6-week workout plan that I designed specifically for very basic beginners. You get a total body, upper body, lower body, and core workout every single week for 6 weeks. It’s a really great plan and a perfect first step to get you back to where you want to be. You can read more info about our “BACK TO BASICS” guide and pick up your copy by CLICKING ON THIS LINK!
Alright – let’s get into it! Simply click on the video below for a detailed explanation of these exercises that will help heal your diastasis recti:
Best exercise progression to heal diastasis recti abdominal separation:
1. Transverse Abdominis (TA) Bracing
Lay down flat on your back with your knees bent.
Use your abdominal muscles to “flatten” your lower back into the floor.”
Now activate your transverse abdominis by drawing your belly button in toward your spine.
Hold 5-10 seconds then slowly release it.
2. TA Bracing with Marching
Same set up as above – flatten your back and draw your belly button in towards your spine.
Hold this position and this “suck it in” contraction while alternating marching your right and left knees up towards your chest.
Complete 20 marches (10 on each leg) with good form – repeat 3 times.
3. TA Bracing with Kick-Out
Same set up as above – flatten your back and draw your belly button in towards your spine.
Hold this position and this “suck it in” contraction while alternating kicking first your right leg and then your left straight out under you (your leg should be close to the floor but not actually touch the floor.
Complete 20 kick-outs (10 on each leg) with good form – repeat 3 times.
4. TA Bracing with Straight Leg Raise
Same set up as above – flatten your back and draw your belly button in towards your spine.
Hold this position and this “suck it in” contraction while sliding your right leg out straight (don’t touch the floor!) as you did above.
However now you’ll raise your straight leg (while holding the “sucked in” contraction) up towards the ceiling, return back to the extended position, then return to the starting position.
Complete 10 Straight Leg Raises (10 on each leg) with good form. Repeat 3 times.
5. TA Bracing with Dying Bug
New position – now you’ll lay on your back with your hips bent to 90 degrees.
Your knees are also bent to 90 degrees (shins parallel with the floor).
Hold this position as you flatten your back and tighten your stomach (draw in your belly button towards your spine).
Hold your stomach contraction while slowly lowering your right leg until it’s straight and parallel with the floor
Return your right leg back up to the starting position (while maintaining your back flat and your stomach tight)
Repeat with the left leg
Alternate performing 20 reps (10 on each leg) with good form. Repeat 3 times.
6. Wall Squats
Time to get up off the floor and start to apply this strength a little more functionally.
Stand with your back against a wall; your feet approximately 12 inches from the wall.
Contract your TA by “sucking in” your belly button towards your spine.
Maintain this “sucked in” TA contraction as you drop into a squat – 90 degree bend at your knees and thighs parallel to the floor.
Hold the TA contraction as you return to the upright starting position.
3 sets of 10 reps.
7. Wall Push Ups
Stand to a wall with your palms on the wall and elbows fully extended.
Contract that TA by drawing your belly button in towards your spine.
Hold this position in your stomach as you perform a wall push up – bend your elbows until your face is 2-3 inches from the wall and then straighten your elbows to return to the starting position.
3 sets of 10 reps
LOOKING FOR SOME MORE GREAT POSTNATAL WORKOUT RESOURCES? HERE ARE SOME OF MY FAVORITES:
And if you’re looking to shrink that “mommy tummy”, I’ve got just the things to help you do it! Check out these three great tips that will help you fix your mom pooch forever:
Questions or comments? I love to hear from our readers! Leave me a comment below or email me at jared{at}toneandtightenfitness{dot}com.
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Make it happen,
Jared
Does this same exercise plan work on this muscle for people who have had a c-section? I’ve actually had 2 c-sections, I feel so far gone I’m just wondering if there’s a point of return or some hope to still recover some of this muscle.
2 c sections here too…my tummy looks six months pregnant Nd 4 months if I try to hold it in!
Couple of questions for Jared…how often in a day /week are you supposed to do these exercises to see results.
Secondly…you did mention progression…but is it ok to do all of them as a workout or is each a more difficult version of the previous Nd hence we need to be doing only one exercise any given point of time.
Hi Karen! I would do these exercises once a day everyday of the week. Start with the first and progress to the second and third as your strength/ability allow. As soon as you can’t do an exercise while holding proper form anymore you’re done. Do all the exercises up to that point everyday and then progress as you get stronger. Hope that helps!