Bounce Back from Pregnancy: 10 Easy Exercises to Heal Diastasis Recti

Understanding Diastasis Recti

In my journey through the aesthetics and wellness industry, I’ve met many clients facing post-partum challenges, including diastasis recti.

This condition, where the abdominal muscles separate, affects many, yet it remains under-discussed.

From my research and conversations with health experts, I’ve learned that specific exercises can significantly aid in healing. These exercises are not just effective but also simple to integrate into your daily routine.

In the article below, I’ll share 10 easy exercises that have proven beneficial for those looking to heal diastasis recti. This guide is straightforward, aiming to help you understand and tackle diastasis recti with confidence.

Causes and Symptoms of Diastasis Recti

In my years at Wellaholic, I’ve worked with numerous clients experiencing diastasis recti, a condition where the abdominal muscles—specifically the rectus abdominis muscles—stretch and separate, creating an abdominal separation. This often happens in pregnant women as the growing baby and expanding uterus push against the abdominal wall during the third trimester. After giving birth, many notice a persistent bulge near the belly button, especially in the months postpartum, as the connective tissue between the left and right abdominis muscles struggles to recover.

However, pregnancy isn’t the only cause of diastasis recti. I’ve seen it in clients who overdo exercise, like heavy weightlifting or intense core workouts, straining the rectus abdominis and worsening the separation of the abdominal muscles. This overstretching weakens the abdominal wall, leaving the core unable to fully support the body.

The effects of diastasis recti extend beyond a visible belly bulge. Many experience lower back pain or back pain due to poor posture and lack of support from the weakened abdominal muscles. It can also disrupt the pelvic floor, affect alignment, and even lead to constipation as the abdominal organs lose proper stability. For some, an ultrasound or a physical therapist may confirm the separation and recommend specific exercises for diastasis recti to help strengthen the core over time.

When diastasis recti occurs, it’s more than just a cosmetic issue—it impacts how the body functions. Whether triggered by pregnancy or overzealous exercise, addressing it early can prevent the abdominal separation from getting worse.

Treating Diastasis Recti with Exercises

Dealing with diastasis recti can feel overwhelming, especially when you notice the separation of the abdominal muscles, often around the belly button or across the abdomen. But discovering that exercise can help brings a sense of hope. This approach is simple and taps into the body’s natural ability to heal, particularly for abdominal separation that diastasis recti occurs with—whether from giving birth, the third trimester of pregnancy, or the pressure of a growing baby. Through consistent and targeted exercises for diastasis recti, you can encourage the abdominal wall and connective tissue to repair themselves.

The secret lies in focusing on strengthening the core—specifically the rectus abdominis muscles. These abdominal muscles, often weakened and separated into left and right sides, can regain their strength with the right workout plan. For many, including pregnant women or those months postpartum, this method helps bring the rectus abdominis back together, addressing abdominal separation effectively. I’ve seen this work wonders for my clients, offering a non-invasive way to ease back pain, support the lower back, and even improve pelvic floor stability. Unlike solutions requiring an ultrasound or a physical therapist, this empowers you to take charge of your belly and heal naturally.

The Benefits of Natural Healing for Diastasis Recti

We at Wellaholic have seen many customers struggling with diastasis recti after pregnancy. As aesthetic professionals, we believe in the power of natural healing for this condition. Our experience shows that about 60% of women can heal their diastasis recti without surgery in the first few months after giving birth.

Natural healing has several benefits. It’s safer than surgery and doesn’t require downtime. Plus, it’s cost-effective. We often recommend a mix of gentle exercises and proper nutrition to our customers. These methods help strengthen the core and improve overall health. We’ve noticed that women who focus on natural healing also report feeling more confident and energized. Remember, every body is unique, so what works for one person may not work for another. That’s why we always suggest a personalized approach when dealing with diastasis recti.

Safety Tips for Exercising with Diastasis Recti

Before beginning any exercise routine to address diastasis recti, a condition where the rectus abdominis muscles separate along the abdominal wall, it’s crucial to consult a pelvic floor physical therapist. They can evaluate your abdominal separation—often visible near the belly button—and suggest exercises for diastasis recti that are both safe and effective. This is especially important for pregnant women in their third trimester, months postpartum, or anyone noticing a wider separation of the abdominal muscles due to a growing baby or after giving birth. Your therapist might use an ultrasound to assess the gap between the left and right abdominis muscles and tailor a plan to strengthen your core without making the abdominal separation worse.

Listening to your body is key. Avoid movements that strain your abdomen, cause back pain, or feel uncomfortable in your lower back. If an exercise feels too challenging, modify it or ask your physical therapist for an alternative, such as transverse abdominal breathing, which gently engages the abdominal muscles and supports the connective tissue between the rectus abdominis.

Below, we’ll explore 10 simple and safe exercises designed to help heal diastasis recti naturally. These movements focus on strengthening your core and pelvic floor, which are essential for repairing the abdominal separation and stabilizing your belly. Whether diastasis recti occurs during pregnancy or persists afterward, these exercises can promote recovery when done with care.

Exercise	Description
Transverse Abdominal Breathing	Start by lying on your back with your legs straight. Place your hands on the floor beside you.  Raise your right leg into the air and point your toes.
Alternating Heel Slides	Lie on your back with your legs extended and your feet slightly apart. Slide your affected leg as close to your buttocks as you can. Hold this position for 5 seconds.  Slide your heel back to the starting position.
Leg Lift Lying Bent Knee Pulls	Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes with your palms down or by the sides holding on to the bench.  Keep your legs straight with a slight bend in your knees. Raise your legs until they reach a 90-degree angle with the floor.
Elevated Bent Knee March	Lift one leg to the height of your opposite knee, keeping your hips level. Hold the position for 5 seconds, before returning foot to the surface. Remaining in the bridge position repeat with the opposite leg.  This will create a “marching motion.” Complete up to 5 marches on each side before lowering your body to the surface.
Alternating Leg Extension and Leg Drop	Start by lying on your back with your legs long towards the ceiling.  Keep the abs tight as you lower one leg a few inches off the floor, then switch legs.
Alternating Leg Kick Out and Two Circles	Start with your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your midline.  Alternate extending one leg straight out, then slowly draw two donut-sized circles with the big toe of your extended leg.
Elevated Bent Knee V-Taps	Lie on your back with your knees bent at a 90-degree angle and your feet lifted off the floor, creating a tabletop position with your legs. Press your lower back firmly into the mat and wrap your abdominal wall as tightly as possible around your core. Inhale while lowering both feet diagonally towards the outside of your yoga mat, keeping your legs bent at a 90-degree angle.
Elevated First Position Kick Outs	Start with your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your midline.  Alternate extending one leg straight out, then slowly draw two donut-sized circles with the big toe of your extended leg.

Conclusion

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Key Takeaways:

• Fat freezing can reduce stubborn fat by 20-25% in treated areas without surgery or downtime.
• Results appear gradually over 3 months, with full effects visible after this period.
• It’s best suited for those near their ideal weight targeting specific fat pockets.
• Choose a reputable clinic with experienced practitioners to minimize risks and ensure optimal results.

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Bounce Back from Pregnancy: A Guide to 10 Easy and Safe Exercises for Healing Diastasis Recti and Strengthening Your Core