Best Diastasis Recti Exercises for Fast Recovery

If you’ve recently given birth, noticed your belly protruding even after weight loss, or simply feel like your core isn’t as strong as it used to be, you may be dealing with diastasis recti—a condition where the abdominal muscles separate, forming a gap. Ab separation is very common, especially in new moms, but the good news is that it can be strengthened with the right approach. Diastasis recti exercises are one of the most effective ways to heal and strengthen your core after abdominal separation. In this article, we'll cover how to test for diastasis recti, which exercises are most effective at healing, and how to safely approach abdominal diastasis treatment. Let's get your core strong again!

How to Know If You Have Diastasis Recti

Prior to starting any treatment, you should first find out whether you have diastasis recti. Fortunately, there are simple ways through which you can check for abdominal diastasis in the comfort of your own home.

Self-Test Procedure:

Lie Down: Lie on your back with your knees bent and feet on the floor.
Place Your Fingers: Put your fingers slightly above your navel, on the midline of your stomach.
Lift Your Head: Gradually raise your head and shoulders, as though you were performing a crunch. Do not raise your entire upper body.
Check for a Gap: With your head lifted, press your fingers into your abdomen and check for a gap between your abdominal muscles.
Check the Width: If two or more fingers fit into the space, this could be diastasis recti. Perform the above again, above and below your belly button, to determine if there is separation there as well.

Can Diastasis Recti Be Corrected With Exercise?

Yes! It is possible to fix diastasis recti with specific diastasis recti exercises focused on restoring core strength. You want to strengthen the transverse abdominis (the deeper ab muscles) and not do exercises that will further exacerbate the condition, like conventional sit-ups or heavy lifting.

What you should do is engage the deeper abdominal muscle layers without using the outer, superficial muscles. It doesn't have to do with doing more crunches, but rather doing exercises that properly engage the core and facilitate healing.

What Should You Wear When Doing Diastasis Recti Exercises?

Wearing proper support is necessary while doing diastasis recti exercises. For mothers struggling with abdominal diastasis, the Momcozy Ergowrap Postpartum Belly Band provides abdominal compression and lower back support, lessening the burden on your muscles as you strengthen your core. The gentle compression of the wrap increases the activation of muscles without adding unnecessary pressure to you, so that you can get on with your recovery.

As the premier belly wrap product of Momcozy, the Ergowrap Postpartum Belly Band brings together abdominal compression, lower back support, and comfort, launching the brand into the postpartum recovery space. The patented Ergonest Support Structure provides the lower back with firm support, immediately relieving postpartum pain due to compromised core muscle strength or excessive baby holding.

Constructed with soft and breathable materials, the postpartum belly band is all-day comfortable, even for sensitive skin. Its 3D lifting structure supports the belly, facilitating diastasis recti recovery. Coming in a range of sizes and two heights, it provides a tailored fit, making it a great choice for new mothers looking for some added support while recovering.

What Is the Fastest Way to Fix Diastasis Recti?

Fixing diastasis recti takes time, but there are some exercises that can speed up recoveryhat follows are 10 of the best diastasis recti exercises, designed to heal and strengthen your abdominal muscles:

Exercise 1: Pelvic Tilts

Steps:

Lie on your back with knees bent and feet flat on the floor.
Engage your ab muscles and press your lower back into the ground.
Hold for 5 seconds and release.

Precautions:

Ensure that your back is firmly pressed into the floor, not arching.

Exercise 2: Bridges

Steps:

Lie on your back with feet flat on the floor and knees bent.
Slowly lift your hips off the floor as you contract your glutes and core.
Hold for a few seconds before lowering your hips to the floor.

Precautions:

Use your glutes and core muscles, not your lower back muscles, to lift your hips.

Exercise 3: Modified Planks

Steps:

Begin on your knees, not your toes, for greater stability.
Keep your body in a straight line from knees to shoulders.
Hold for 20-30 seconds.

Precautions:

Do not allow your belly to sag. Keep your abdomen tight at all times.

Exercise 4: Diaphragmatic Breathing

Steps:

Lie on your back and bend your knees.
Place one hand on your stomach and the other on your chest.
Breathe in deeply, attempting to get your abdomen (not your chest) to expand.
Slowly exhale, drawing your belly button toward your spine.

Precautions:

Do not take shallow breaths—deep, controlled breathing is required to engage the deep abdominal muscles.

Exercise 5: Heel Slides

Steps:

Lie on your back with bent knees and flat feet on the floor.
Slowly slide one foot out straight, keeping your back flat.
Slide the foot back and repeat using the other leg.

Precautions:

Flatten your lower back against the floor and do not arch your back when sliding your foot.

Exercise 6: Dead Bug

Steps:

Lie on your back, flat, with your knees bent at a 90-degree angle.
Straighten one leg and drop the other arm behind your head.
Return to the initial position and repeat on the other side.

Precautions:

Press the lower back into the floor throughout the exercise.

Exercise 7: Side-Lying Leg Lifts

Steps:

Lie on your side with straight legs stacked one on top of the other.
Lift the upper leg up towards the ceiling, holding the leg straight.
Slowly bring your leg back down.

Precautions:

Do not let your body rotate—keep your torso motionless.

Exercise 8: Cat-Cow Stretch

Steps:

Start on hands and knees, with wrists straight below shoulders.
Breathe in as you let your belly drop towards the floor (cow pose).
Exhale and round your back, tucking your chin (cat pose).

Precautions:

Slowly move through the spine and do not push your neck into painful ranges.

Exercise 9: Bird Dog

Steps:

Start on hands and knees.
Extend your right arm and left leg, keeping your body in a straight line.
Hold for a few seconds, then return to the starting position and switch sides.

Precautions:

Engage your core and avoid sagging in the lower back.

Exercise 10: Wall Sit

Steps:

Stand with your back to the wall, shoulder-width apart.
Slowly slide down the wall to a position where your knees are at a 90-degree angle.
Hold the position for 20-30 seconds.

Precautions:

Maintain a flat back against the wall, squeezing your core muscles throughout.

FAQs

Q1:What Makes Ab Separation Worse?

Exercises that put additional pressure on the intra-abdominal area, like heavy lifting, regular crunches, and twisting, may exacerbate ab separation. Try to do exercises that target the deeper core muscles without putting excessive pressure on the abdominal wall.

Q2:When to Begin Core Exercises for Diastasis Recti

It's generally safe to initiate core exercises at 6-8 weeks postpartum, or after clearance from a healthcare provider. In the case of severe diastasis recti, consult with a physical therapist to create an individualized exercise program.

Q3:When Is It Too Late to Repair Diastasis Recti?

It is never too late to begin working on repairing diastasis recti, although extreme instances may need surgery if physical therapy and exercises are not able to close the gap.

Q4: How can I prevent Diastasis Recti during pregnancy?

To lower your riskocus on maintaining a healthy weight gain through balanced eating. Practice good posture and deep breathing. Do safe core exercises like pelvic tilts, but avoid sit-ups, crunches, or heavy lifting. Always use a log roll to get out of bed.

Restore Your Core with Diastasis Recti Exercises

Exercises for diastasis recti are an essential component of your recovery regimen. Regardless of whether you're experiencing symptoms of abdominal diastasis or suffering from extreme cases of diastasis recti, the correct exercises and regular practice can substantially enhance your situation. Be sure to practice core-strengthening exercises that activate the deeper abdominal muscles, steer clear of movements that cause high pressure, and always heed the advice of your body. Through proper treatment, the aid of products such as the Momcozy Ergowrap Postpartum Belly Band, and time, you can regain your core strength and heal your body.