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A comprehensive list of 100 diastasis recti exercises, A workout plan to help you close your abdominal muscle separation, and The option to download a PDF with everything in this post!
Here are 10 of the most effective diastasis recti exercises for beginners and intermediates to help the postpartum recovery journey.
But with these 10 best diastasis recti exercises, breathing techniques and contractions, and a few science-based diastasis recti workouts, you can close the separation of your rectus abdominis muscles and start to feel like your old self again.
Deep core breathing (transverse abdominals breathing), glute bridges, and bent knee marches are some of the most effective diastasis recti exercises. These small, targeted movements engage the deep core muscles and restore the abdominal wall.
Here are a handful of diastasis recti exercises that Alicea and Jeffcoat recommend to improve abdominal separation. Just make sure you resume your workouts slowly after giving birth; listen to your body and don't push yourself too hard.
The good news is: I have created a comprehensive post on 100 Abdominal Exercises For Diastasis Recti: The Complete List. It includes 100 safe exercises you could perform at home with minimal equipment to help strengthen and rebuild your core if you have diastasis recti.
Exercises that strengthen your rectus abdominis (six-pack muscles), transverse abdominis, and pelvic floor muscles can help with diastasis recti. These exercises restore the normal placement of the linea alba, which minimizes the abdominal bulge.
Best Diastasis Recti Exercises. Here are a few exercises for diastasis recti that the experts recommend. Johnson recommends focusing on your recovery for a minimum of five to 10 minutes every day. “Don’t get discouraged! This can be a slow journey, but consistency is important,” she says.
Ab separation after pregnancy? These are the best diastasis recti exercises and at-home workouts to heal postpartum ab separation.
Looking for the best diastasis recti exercises? Before you do a single crunch, read our guide to the most and least effective diastasis recti exercises.