Here are 8 core exercises that work the inner core and not the rectus abdominis, includes modifications for Diastasis Recti.
Diastasis Recti, also known as Rectus Diastasis or an abdominal separation, is a separation in your abs. The separation can happen during pregnancy and stick around after the baby is born. Most of the time it happens later in pregnancy, and usually occurs with bigger babies or with multiple pregnancies. It is not harmful and it usually goes away after the baby is out and there is no more intra abdominal pressure.
After pregnancy if you are left with the separation, do not worry it does not always mean you need surgery! There are some exercises you can do to narrow this connective tissue and put it in the proper place. But know that doing traditional core exercises like crunches can make it worse and not help it heal. Because your abs are no longer contracting effectively, you should stay away from contracting the rectus abdmoninis (the six-pack) and start with training the pelvic floor and transverse abdominis.
If you have been diagnosed with this condition and your Health Care Provider has recommended exercise – Moms Into Fitness DVDs and Downloads provide Core Modifications in which you do not do planks, quadruped positions, core positions and other traditional ab exercises that can create extra pressure on the condition. Just read the description to make sure it includes Diastasis Recti modifications!
*Please note that Moms Into Fitness is not a medical facility. Anything that your doctor recommends or does not recommend should supersede anything on this page!