Rebuild core and pelvic floor strength and repair diastasis recti (DR) with these 8 diastasis recti exercises. This 10-minute workout targets the transverse abdominals and pelvic floor muscles (which are weakened during pregnancy).
I initially learned about diastasis recti exercises after my first pregnancy. But after three babies and three different post-pregnancy recovery experiences, I’ve learned that there’s a ton of new information out there about how to heal diastasis recti (ab separation) and rebuild core strength post-baby.
We originally filmed this video a few years ago. Since then, we’ve teamed up with my pelvic floor physical therapist (Dr. Sari Abelson PT, DPT) to develop a series of workouts designed to support you along your postpartum recovery journey. While today’s workout is a great place to start, you can find more postpartum workouts and resources here.
Exercising After Giving Birth
Safely return to exercise after baby with our FREE postpartum workout plan. Whether you’re 6 weeks, 6 months or 6 years postpartum, these are the best workouts for rebuilding strength after baby.
Diastasis recti occurs when the rectus abdominis muscles (six-pack ab muscles) and linea alba (connective tissue) separate (particularly as your belly grows during pregnancy). This abdominal muscle separation can range from mild to severe. Symptoms of diastasis recti include: low back pain, urinary or bowel problems and poor posture. You might also experience difficulty performing load transfer tasks necessary for bending, reaching, lifting, carrying, squatting, walking, and stair climbing (all the activities that new moms quickly become experts in).
Learn how to check for diastasis recti at home here (I filmed this video with a pelvic floor physical therapist). Sometimes, diastasis recti will heal itself, but other times it may require physical therapy. If it’s an option available to you, I recommend everyone who’s been through a pregnancy see a pelvic floor physical therapist to assess for diastasis recti and more. I’d also recommend checking out this interview: 10 Things You Need to Know About Your Pelvic Floor After Baby!
Exercises To Help With Labor
Every postpartum healing experience is different. Talk to your doctor or midwife for medical clearance before returning to exercise after giving birth, especially if you had any complications. I personally started using these 8 diastasis recti exercises around two weeks post-baby. I started with the first four exercises and progressed up to all eight exercises around 6-8 weeks postpartum. Start where you are and do what you can!
Assessing for hard verse soft doming during exercise is a good gauge to determine how your body is managing pressure. Soft doming is when you can press your tissue inward. Whereas, hard doming is when the dome is firm. You want to avoid hard doming as it’s a sign that your tissue is working to its max capacity. Wondering when it’s ok to return to running and higher intensity strength training? Try this Postpartum Fitness Test.
The American College of Obstetricians and Gynecologists (ACOG) says that postpartum exercise can strengthen abdominal muscles, boost energy, relieve stress, promote better sleep and may help prevent mood swings, postpartum depression and anxiety or the “baby blues”.
Exercises That Can Be Done During The 6 Week Postpartum Wait
This postnatal ab workout is specifically designed to help you correct diastasis recti, strengthen your core and pelvic floor, and rebuild deep core muscles after pregnancy.
Add this diastasis recti workout to your postpartum workout programas you feel capable, starting with 1-2 times a week and scaling up to 3-4 times a week. I recommend alternating this workout with our beginner bodyweight diastasis recti workout video to avoid workout boredom.
Follow along with the guided 10-Minute Abs After Baby Workout Video on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Pregnancy (part 2): 5 Things You Should (or Shouldn't) Do When Exercising After Birth
Targets: The deep transverse abdominal muscles (TVA) and pelvic floor muscles. These musclessupport your internal organs, your inter-abdominal pressure system, and provide stability and mobility of your lower spine.
Modification: Option to keep both toes on the ground and alternate lifting one knee towards your chest. Keep in mind that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intense this will be.
Modification: Omit the leg lower and only perform the alternating leg extensions. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
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Modification: Option to omit the circles and just perform alternating leg extensions. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
Modification: Drop only one leg to the outside of the mat and return to the starting position, then alternate by dropping the other leg. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
Modification: Kick one leg out at a time, alternating the leg that extends. Note that the closer your knees are to your chest, the easier this ab exercise will be. The farther your knees are from your chest, the more intensity you’ll feel.
Pregnancy Core Exercises, Good Or Bad?
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.Childbirth is an incredible thing. It does come with an associated cost (albeit a small one in the grand scheme of things). Namely the fact that the muscles of your core see a huge decline in strength and function.
In the short term, this can result in chronic lower back pain, as the muscle of the trunk no longer provides you with any real support. If left unchecked, this can lead to more chronic muscular dysfunction. Working on your core strength helps to prevent long-term pain.
All of which can become a rather problematic day to day, while also inhibiting your ability to return to exercise in a rather big way.
Ab Exercises That Are Safe For Pregnancy (video)| Nourish Move Love
Most people associate the word ‘core’ with visible the abdominal muscles that sit at the front of the trunk. However, it is important to note that in a functional sense, the core actually consists of all the muscles that encompass your midsection, including the muscles of your back, trunk, and hips.
During pregnancy, the abdominal muscles spend a prolonged period of time in a lengthened state. As a result, they become globally weak, in which the back muscles must then compensate to provide stability to the spine.
And finally, to top it all off, the anatomical changes that occur at the hips (in which they become both wider and laxer) causes the muscle of the hips to become weak and dysfunctional.
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Your ability to create the intra-abdominal pressure required to stiffen the trunk, keep your torso erect, and stabilize the spine, becomes severely inhibited. This can obviously affect you day to day, while also making the return to normal exercises a serious challenge.
So, with all this in mind, rebuilding the muscles of the core as soon as humanly possible is imperative to maintaining your long-term health and function post pregnancy. It is also essential to getting you back into normal exercise as soon as possible
There are a number of benefits of postnatal exercise (Tseng, 2015) – but one of the most important is stimulating the return of normal core function.
Easy And Safe Core Exercises For Your Postpartum Workout At Home
As a result, isometric exercises are going make up the bulk of your training for the first couple of months after childbirth. These exercises are safe and effective and provide the perfect method of retraining the capacity to stabilize the trunk and resist movement functionally.
The following exercises are perfect examples of key isometric core exercises that can be implemented almost immediately after childbirth. They each offer an excellent method of training the trunk and have research supporting their ability to activate the core musculature to a very large degree (Maeo, 2013; Escamilla, 2016).
We are certainly starting simple with this exercise, in which the sole focus is to retrain the body’s ability to brace the trunk in its entirety.
Postnatal Core Exercises » Forever Fit Mama
Begin by lying on the floor, flat on your back. Brace your abdominals by contracting your entire stomach as hard as possible (imagine you are about to get punched in the stomach). Hold this brace for 5-10 seconds and then relax.
Start by lying flat on your back with your knees bent to 90 degrees and the heels of your feet flat on the floor. Proceed to brace your abdominals and tilt your pelvis in a posterior direction by pressing your lower back into the floor. Hold this position for 5-10 seconds with an active abdominal brace, then relax.
Our next exercise begins to challenge the muscles of the trunk in a more global manner, while also integrating the action of the hip extensors and abductors (with specific emphasis on gluteus maximus and medius).
Diastasis Recti Exercises Exercises To Heal Your 'mummy Tummy'
Begin this exercise on all fours with your hands directly under your shoulders and your knees directly under your hips. Using the above methods, forcefully brace your abdominals, and keep your back and pelvis as still and as
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