Are you struggling with a weakened core due to diastasis recti? It’s more common than you think. The good news is that there are several safe and effective exercises and lifestyle changes you can use to help you heal and regain strength.
Diastasis recti is a condition where the abdominal muscles separate, often after pregnancy, injury, or significant weight changes. It’s not the most fun experience, but luckily, plenty can help and get you back on track–with a heavy focus on strengthening your core. A strong core is a fundamental part of strength training and plays a pivotal role in overall health, stability, and daily functioning. By targeting these muscles, you can drastically improve your quality of life and reduce the symptoms of Diastasis recti. And if you’ve recently given birth, it’s important to consider this when easing back into postpartum exercise.
In Diastasis recti, your rectus abdominis (the “six-pack”) muscles separate. It’s quite common in pregnancy–it’s estimated that up to 60% of pregnant people will experience the condition during or after pregnancy, and it is most common in the third trimester as the baby gets larger. The condition is not exclusive to pregnant people, though. It also can impact people who gain weight or due to exercise-induced injuries, often due to improper techniques.
Several symptoms indicate that you may be experiencing Diastasis recti, including a bulge in the abdomen, typically right above or below the belly button, lower back pain, and poor posture. It’s not generally painful, but you may notice that your core is weaker and it may impact your ability to do certain daily tasks. You may also see your abdomen cones or domes when using your core, such as getting out of bed in the morning. We recommend getting checked out by your trusted healthcare provider if you suspect you may have the condition.
Pelvic tilts are great for strengthening deep abdominal muscles in your core, which help you with essential daily tasks like lifting and squatting. They’re also great for improving flexibility. And you can do them from anywhere! Lay on the floor or a mat on your back, with your knees bent and arms flat against the floor on your sides. Tuck your pelvis under, flattening your back against the floor. Release. Repeat 5-10 times.
Isolating your transversus abdominis muscles, a deeper abdominal muscle than the ones we know as your “six pack” (your rectus abdominis, if we’re getting fancy), can be complex. But it’s worth it to focus on this deeper muscle to build core strength and to address Diastasis recti. It’s all about working different parts of your core to regain strength! One way to do this is with “stomach hallowing” exercises. Lay on your back on the floor or a mat, bend your knees, and take a deep breath, drawing in your abdomen and pulling up your pelvic floor on the exhale. Hold for 10 seconds, and release. This will help you engage and strengthen your inner core muscles.
Your pelvic floor, a collection of muscles between the tailbone and pubic bone (often considered “bowl-shaped”), is essential to your core as it helps stabilize your pelvis and spine. A strong pelvic floor helps support lifting, prevents incontinence, and can help with pelvic pain, all areas that Diastasis recti can impact and can affect your day-to-day life significantly. While it might not directly heal Diastasis recti, strengthening your pelvic floor will help with symptoms and overall core strength, helping you heal. An excellent exercise for strengthening your pelvic floor is the good ol’ kegel–and even better, kegels can be done anywhere. While sitting, standing, or lying down, tighten your pelvic muscles as if you’re stopping urination mid-stream. Hold for 5 seconds, and relax. Repeat this 10-20 times, as many times a day as you’d like or remember!
Planks are a staple in core strength training for a reason! Planks help build core stability and can help you with all kinds of necessary things, such as having better posture, picking up heavy items, and even your coordination. You know, the things that you need to stay upright! Yet traditional planks can be harsh on someone dealing with Diastasis recti. Instead, opt for safe variations like a side plank, knee plank, or wall plank. To do a knee plank, Kneel with your hands flat on the floor, shoulder-width apart. Walk your hands forward until your body is a straight line from your head to your knees, squeezing your glutes and tightening your abdomen. Keep your neck and spine neutral by looking at a spot on the floor about a foot beyond your hands. Hold this position and breathe normally. Hold the plank for 15 seconds and work your way up as you get stronger!
Bridge exercises help strengthen your glutes and core, decreasing back pain and increasing the strength in your trunk. The benefits go on and on, including improved posture, balance, and increased flexibility; plus, who doesn’t want a more toned… set of glutes?! Glute bridges, in particular, can be helpful for Diastasis recti. Lay on your back on the floor or a mat with your knees bent. On an inhale, squeeze your glutes, lift your hips, and then your spine, eventually forming a straight line from your knees to your feet. Take this slowly! Then, slowly roll down to the mat. You can repeat this 5-10 times. Eventually, when you feel stronger, you can move on to a glute bridge open and close.
Focusing on proper form and technique is essential while working on strengthening your core to help heal Diastasis recti. Correct alignment for each exercise and choosing the right exercises to work with your condition will help you heal faster and avoid further injury. While healing is possible and probable, it’s easy to set yourself back if you’re out of alignment. You will also want to avoid specific exercises, such as crunches or downward dog, which put too much pressure on your abs as they heal.
Like all exercise, fitness, and strength training, it’s essential to listen to your body as you practice these exercises, especially when returning to the gym postpartum. If something feels uncomfortable or you experience pain, it’s time to reevaluate–you may need to adjust or stop altogether. It’s also important to start slowly and keep adding on over time. Lower-intensity exercises will help you gain proper alignment and strength before increasing the intensity as you heal.
Another way to support your healing is through proper breathing techniques, such as diaphragmatic breathing, also known as belly breathing. Deep inhalations into your belly instead of your chest are helpful for reducing intra-abdominal pressure (taking the pressure off your ribs!), which will support your healing. This helps calm your nervous system, too, which is an added bonus. You can practice this type of breath by putting one hand on your chest and one on your belly and inhaling deeply. The goal is to move the hand on your belly, indicating you’re breathing into your diaphragm. Practice these breathing techniques throughout the day.
Your posture can drastically affect your core and, therefore, impact your Diastasis recti! Be sure to practice good posture during your daily activities, whether sitting or standing. Additionally, it is essential to avoid movements that worsen separation. These include swimming, activities on your hands and knees, and certain exercises like crunches, downward dog, and standard planks. The goal here is to avoid exacerbating your condition and move you along in the right direction.
Like most conditions, focusing on dialing in nutrition and hydration will help you heal faster as it will ensure your body has the tools it needs to make progress. You can focus on foods that support tissue repair, such as high-quality animal protein like chicken and fish, vegetables, berries, and eggs. And, of course, water is life! Drink up and make sure you’re staying hydrated. Might we suggest adding some electrolytes to your water? Hydration helps our bodies function optimally, so don’t skimp on this essential aspect of healing.
Diastasis recti is quite common amongst certain populations, like pregnant people, and can be healed with the right exercises and lifestyle changes. It’s essential to seek guidance from a qualified healthcare professional who can personalize a healing plan to your body and needs. While it may take time, know that healing is possible and likely! Stay consistent with your movement routine, avoid movement that exacerbates your condition, and try not to rush the process (as challenging as it may be!). It can be easy to want to hit the gym like the good old days, but this may set you back even further. Instead, stay patient and stick to your routine. It will pay off in the long run.
Trainwell’s roster of 1-on-1 personal trainers can help guide you through relevant exercises and lifestyle changes needed to heal Diastasis recti. We don’t want you to have to grin and bear it, nor do we want you to make your condition worse! Instead, we’re here to support you and your healing journey. We can walk you through the right exercises, help keep you in proper alignment, and support you in rebuilding your strength. Sign up for trainwell today for our personalized guidance and support!
Written by Sara Weinreb.
