Skip to main content

These 5 exercises will help your body heal from diastasis recti

Diastasis recti is a condition characterized by the separation of the abdominal muscles. The Mayo Clinic defines diastasis recti as the occurrence when “the growing uterus stretches the muscles in the abdomen. While it certainly sounds alarming, it is very common among postpartum patients, and often heals on its own. It can also happen to middle-aged women and men, especially those who have undergone abdominal surgery or have a weak core.

Ab separation is normal during pregnancy because your uterus has to stretch to accommodate a baby. It can, unfortunately, remain long after a newborn has made the big debut. If this gap does not heal on its own, you may need to seek out physical therapy or consider surgery (in extreme cases).

Related Videos

Think you might have diastasis recti? There are a few simple ways to check. The most common symptom is a stubborn little bulge that will not go away. This is not the baby weight, but the location where abdominal muscles have separated from each other. Additionally, you will likely feel constantly bloated or experience back pain and core weakness, which leads to bad posture.

If you find yourself struggling to use your ab muscles and experience these other common symptoms, you should speak to your doctor or a physical therapist for an official diagnosis. In the meantime, there are many steps you can take at home.

If you suspect that you have diastasis recti, it’s crucial to gradually and gently start strengthening your core.

woman unrolling yoga mat
Karolina Grabowska/ Pexels

Here are five diastasis recti exercises to try. Take it slow, and have patience with your changing body.

Pelvic tilts

Start on your back with your legs gently bent and feet planted on the ground. Slowly tilt just your pelvis up toward your navel with a subtle and controlled movement. Be careful not to raise your bottom completely off of the ground. Hold this position for a few seconds, then lower your pelvis back to its starting position. Repeat this slowly 8 to 10 times.

Heel slides

Once again, start on your back with your legs bent and feet firmly on the ground. Flex your right foot and keep the heel grounded.  Slowly slide this foot forward until your leg is straight. Gently slide it back towards your buttocks until return to the starting position. Repeat this movement with your left leg to complete one set. Aim for 8 to 10 sets per session.

On-your-knee pelvic tilts

First, position yourself on your hands and knees in a tabletop position with your hands in line with your shoulders and knees under the hips. Breathe in and curl your back up like a cat, then exhale and return to a flat back neutral position Repeat this movement 8 to 12 times.

In yoga, this cat pose typically transitions to a cow pose with your back arched downward. Avoid this position if you have diastasis recti, as it can exacerbate pain in the abdomen and lower back.

Single-leg reach on back

Lie down on your back and lift your legs, bending the knees at a 90-degree angle. Inhale as you straighten your right leg at a diagonal angle. Exhale as you return to the starting position. Repeat with the left leg, and complete 8 to 12 sets.

Slow modified squatting lunges

Stand with your feet shoulder length apart, slowly bend your knees into a squat position, and lift your arms above your head. Keep your rear pushed back, chest straight, and knees stacked over your ankles. Hold this position, then return to your original upright stance. Repeat 8 to 12 times.

With some patience, practice, and a daily full-body workout, you can heal your abdominal muscles and regain your core strength. In addition, you might want to incorporate daily lower back routines as well as stretches to release tension from your body – not only will these contribute to your overall well-being, but they will also relieve you of a known side effect, which is back pain. Always talk to your doctor before starting a new exercise routine, especially if you suspect you have an injury or condition such as diastasis recti. Doing too much too soon can exacerbate the problem, so pace yourself and seek out physical therapy if the issue worsens or does not improve after a few weeks or months.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

Healthy lifestyle items that you need

Our body is our temple, and it is a matter of importance to take of your temple. Many choices can help your body heal and recover. Your body recovery is important to you, and you want to prevent yourself from possible injuries. You might be someone who's recovering from surgery, and you need something to help you recover and give you the chance to take your daily shower. You need to listen to your body on what it needs. There are alternative ways that the medical system recommends for you that will make it easier for your body to recover or change your diet plan.

The five items listed above are ways to recover, change, and heal your body for the better. The knee brace and back brace help relieve your pain. You are someone whose job is to lift above twenty pounds, and it is common for you to injure your back and knees. You might be a person who's changing their caffeine habit, who is tired of afternoon burnouts. You want a healthier alternative rather than drinking daily caffeinated beverages. You want to continue taking your daily showers, but it can be stressful if you have a disability or have an injury that prevents you from showering. The five items listed above will make your life easier for your mind and body.

Read more
The things we need for our activities
An action shot of a woman running while wearing compression stockings

There are many active hobbies that people love to enjoy during their spare time. Activities like sports, hiking, jogging, or any other active hobbies you enjoy that is a perfect fit for you. Your children like to play outside, but you also want to keep them safe. The five items listed below are the items that you need for your active lifestyle for you and your kids. Activities are better than spending time watching television. It is good for your heart, body, and mind. You love to teach your children the healthy way to spend their spare time like art, exercises, or playing games.

The five items listed above introduce you to a life of activity outdoors. If you shoot targets during your spare time, the keeper MG recoil pad will keep you safe while you are shooting your shotgun. The Hercules tuff safety lights for athletic kids that run early in the morning athletic practices and keep them safe from oncoming cars. The occlusion training bands will add some resistance to your muscles during your exercise routines. The revival gear disposable rain ponchos will help your rainy day hiking so much easier. You love hiking, and you do not want the fear of rain getting in the way. The glow-in-the-dark light-up led balls will add some more fun to your kids' activities.

Read more
5 items you can use to give your brain a break
a woman with dark curly hair sits in front of a canvas and paints, surrounded by brushes in jars and paint bottles

Anyone who lives in the modern world is guilty of multitasking. We schedule appointments during our lunch breaks, talk on the phone while walking the dog, and plan the next family get-together while cooking dinner. Not only is this physically exhausting, but it's also mentally draining and can lead to burnout in no time.

So what can you do? Take a breath, then take a break. The world won't stop just because you do for a few moments during the day, and it'll do you a world of good. With proper planning, even the busiest folks out there can steal away a half-hour of downtime. Here are five items that can help you refuel and reset.

Read more