How to Heal Your Diastasis Recti
DISCLAIMER: The information below is based on my personal experience and should not be regarded as medical advice. Consult with your physician before starting any nutritional or exercise program.
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Diastasis Recti: it’s one of those things that you don’t really think or worry about until you have it. I know I didn’t!
After having my first child, I became acutely aware of my abdominal separation- or diastasis recti. I prepared and researched so much for all of the changes that my body would go through during pregnancy, but I was super unprepared for dealing with the changes postpartum would bring. Suddenly, I was faced not only with learning how to take care of a newborn baby and a myriad of health issues surrounding breastfeeding (a story I’ll share another time), I was also having to figure out MY body and how to heal it and love it in its’ new form.
To be honest with you, after my first child- Amara, I wasn’t super consistent with doing the exercises that my midwife suggested to help heal my diastasis recti. I was dealing with so much else in the months immediately after having her, and my abdominal separation seemed so small that it was the least of my concerns. Several months later, when things calmed down some in my life, I started incorporating the suggested exercises-plus a couple more I discovered- into my workout routine. When I had my son, however, my abdominal separation was much more pronounced, so I prioritized healing it and started the exercises within a few days of giving birth.
Diastasis recti is fairly common postpartum, affecting up to 60 percent of women,* but the good news is- it can be healed! With consistency, I healed a five-finger-width worth of separation in my abs (after my son), and you can do it too, mama!
In this post, I’ll describe the 5 exercises I did and some helpful tips I used to heal my diastasis recti.
- Dead Bugs
- Abdominal Contractions
- Heel Slides to the Floor
- Single Leg Raises
- Crunches Holding Obliques
First, you’ll want to make sure you have a yoga mat for additional support in doing the exercises. I prefer one like this; it’s thicker and more comfortable than a regular yoga mat. You can do them on a firm mattress as well.
Dead Bugs
Dead bugs are a great exercise for healing your diastasis recti! You start by lying down on your back (on a yoga mat or firm mattress) with your arms and legs in the air and your knees bent at a 90-degree angle. Extend your arms straight above your chest and straighten one leg out without letting it touch the ground. At the same time, straighten out the opposite arm so that it extends overhead. You then repeat with the opposite leg and arm. I recommend doing 10 repetitions on each side. Dead bugs are also a great core-strengthening exercise, so I’ve continued them even after my ab separation healed!
Abdominal Contractions
This exercise can be done lying down or standing up, but I usually did them standing up. Stand (or lay) with your feet hip-width apart and breathe normally. Contract your abdominal muscles by letting your stomach rise with each inhale, and draw in towards your spine with each exhale. Do this for 10 repetitions as well.
Heel Slides to the Floor
A thick yoga mat will really come in handy with this exercise since your upper back will be in the same position for the entire time; it’s definitely more comfortable! For this exercise, lie flat on your back with both legs bent and both feet on the floor. Slowly slide one foot away from you to straighten it. Once straight, slowly slide your foot back to the starting position. Repeat with the other leg for 10 repetitions on each side.
Single Leg Raises
Another great one for the thick yoga mat! Lie flat on your back with your legs extended and your arms by your side. Raise one leg straight up in the air and SLOWLY lower it to the floor. Alternate each leg and complete 10 repetitions. For this exercise, it will be tempting to rush through it, but it’s most effective if you take it slow! If you’re struggling, try placing your hands underneath your bottom for added support.
Crunches Holding Obliques
Crunches are an exercise staple and common in non-prenatal/postpartum workouts, but we’re modifying them here so that they’re safe to do after baby. Lie flat on your back with your knees bent and feet on the mat. Start with your head on the mat. Grab both sides of your stomach with the opposite hand to pull your abdomen together. Use your abdominal muscles to bring your head and shoulders off the mat and then slowly lower them back down—complete 10 repetitions.
Other tips:
Remember to keep your core engaged during these exercises (keeping your abdominal muscles contracted)! This will increase their effectiveness.
I did each of these exercises almost daily for the first three months, and then about 3 to 4 times a week for the next two months. Overall, it took me about 10 minutes a day.
The sooner you start these after giving birth, the better! It’s much easier to bring your abs back together if they haven’t had too much time to ‘settle in’ to their separated position.
This is some of what I experienced after having my daughter when I waited several months to start the exercises.
Consult with your doctor if you’ve had a cesarean section, as you might need to wait 6-8 weeks or more for your muscles to heal.
Feel free to grab my FREE pdf Diastasis Recti Exercise guide below so you can easily reference these exercises!
Free Diastasis Recti Exercise Guide
Diastasis Recti doesn’t have to be another postpartum body change that you just have to “deal with” for the rest of your life! With a little time and consistency, you can heal your ab separation, and check this off your list mama!
You got this mama! 💪🏾
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* https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti