Diastasis Recti Safe Arms Workout

What type of exercise is safe to perform with diastasis recti? While there is no universal do’s and don’ts, our workouts stay away from added pressure on the belly tissues where the separation occurs. Then gradually we add in more traditional exercises and functional exercises to set your body up for success! We cover all of this in our Ab Rehab Guide.

Strength training, flexibility and cardio are an important part of any exercise routine. Use these 4 arm exercises several times a week, in addition to our diastasis recti safe ab exercises!  Plus, download our Ab Rehab Guide.

For our full 3-phase diastasis recti workout program click here! You can try it free!


Set Up: Stand with your feet shoulder width apart, arms by your side, a dumbbell in both hands.

Bend your knees and push your booty out as if you were about to sit in a chair. As you sit, raise your arms upward in a V, keeping them straight, until they are shoulder height. Lower your arms back down and return to the standing position.

Do 15 reps.


Set Up: Stand with your feet shoulder width apart, feet facing forward. Hold one dumbbell in each hand with your arms at a ninety degree angle. Your hands should be by your stomach.

Push one hand forward, extending your arm until it is straight, keeping your palms facing forward. Keep your core engaged and tight then bring your hand back to your side, returning to your starting position. Next, do the other hand!

One push on each side counts as one rep- do 15!


Set Up: Being on your knees, legs straight behind you, toes pointed under. Place your palms flat on the floor and lean forward so your shoulders are directly over your hands. Keep your core muscles tight and your back flat. Have one dumbbell directly behind your left hand.

Pick up the dumbbell with your left hand and place it behind your right hand. Then, pick up the dumbbell with your right hand and place it back in its original position behind your left hand.

Moving the dumbbell two times counts as one rep- do 15 reps total.


Set Up: Lie flat on your back with your knees up and your feet flat on the floor. Hold a dumbbell in each hand, arms straight, directly in front of your shoulders.

Keep your stomach tight and your whole body frozen in position. Then, turn your hands so that your palms are facing each other and lower the dumbbells toward the floor behind your head. Raise the dumbbells back up and to the starting position.

Do 15 reps of this exercise to help strengthen those triceps!

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