Diastasis Recti: how to exercise with an ab separation after pregnancy

Just what is diastasis recti? And how should you exercise with this condition?

Most moms realize they have this condition upon realizing that their belly is not retaining it’s original shape after having a baby.  So let’s talk about what we are working with.

To support the pregnant body’s growing frontside, certain muscle groups must take on more pressure and strain.  It can lead to long term back pain, a rounding of the upper back and a distended belly post-baby.

So why does the distended belly stick around?  This “pooch” is not just from being pregnant.  The biggest reason a distended belly remains is due to an underused or under-activated core muscle, the transverse abdominis.  The next big reason for a distended belly is diastasis recti.  When you have diastasis recti your ab muscles are no longer contracting effectively.

So what exercises should you do?

I have a full page dedicated to diastasis recti.  It also includes 4 things you must be doing if you have diastasis recti.

Overall you should do exercises to create a healthy transverse abdominis, back and pelvic floor. You shouldn’t add exercises that add pressure to the abdominal wall.  You shouldn’t do exercises where you don’t feel control in activating your transverse abdominis.    You can follow the 4 things I mentioned above or use our full Love Your Body program, complete with diastasis recti modifications.

Interested in learning more?  See the Prenatal and Postnatal Fitness Specialist Certification.

What exercises should you do if you have diastasis recti during pregnancy?  Check out this page.

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