How I Fixed my Diastasis Recti
During my first pregnancy, I exercised literally up until 2 days before giving birth. With that said, I still gained 40 lbs. After delivery, the nurse came into my room to do their round of checkups and started pushing on my tummy. With her two fingers, she slid them down the center of my stomach to above my belly button and said yes my dear, you have Diastasis Recti…
I was completely confused not being familiar with the term but quickly found out that its a separation of your stomach muscles during pregnancy. I was clueless knowing that yes, your organs shift to make room for your growing baby but the splitting of the muscles? How was I going to fix this? Do I need surgery now???
Once I got home I started to use belly wraps for my stomach to keep it compressed and help it get back to normal as quickly as possible. It did make quite the improvement. As soon as I was Three weeks post-partum I couldn’t wait any longer and started doing light exercises that I knew my body can handle. It took me a total of 6 months to get my body back together, it was a process but I was dedicated and consistent.
What is Diastasis Recti
Diastasis Recti is a condition from your stomach that creates a separation between your right and left belly muscles. It sometimes resembles a cone in the middle of your stomach. About 2/3 of pregnant women get it and its a common post-baby condition where your tummy still looks pregnant months after giving birth.
After delivery, the thinning of the muscles usually improve but in a lot of cases, the tissues get so stretched out during pregnancy that they lose elasticity leaving you with overstressed muscles.
Self-Test for Diastasis Recti
It’s easy to perform a Self-Test for Diastasis Recti. All you have to do is lie on your back with your knees bent and feet flat on the floor. With one hand on your tummy, position your fingers above your belly button. Press your fingertips down gently in the middle of your stomach and lift your head up as if you’re about to do a sit-up, keeping your shoulders on the floor.
Feel for the sides of your abdominal muscles, using your finger-widths as a guide for separation. Now you can determine your degree of separation by 1, 2, or 3 finger-widths.
Can you Fix Diastasis Recti?
Yes! You can fix Diastasis Recti by practicing proper exercise techniques. Its the first approach to healing, as long as you get doctors’ approval first. At home exercise routines can help strengthen the core while avoiding workouts that can worsen the problem.
It is advised that you stay away from performing crunches and sit-ups using a twist motion. Also when jumping out of bed, roll to your side first and push yourself up to avoid straining your tummy.
Exercises to Fix Diastasis Recti
Single-Leg Lift- Lay down with your legs and back flat against the floor, keeping your arms at your side. Keep your legs straight as you raise your right leg up until pointing straight to the ceiling. Slowly lower back down to the floor and repeat with your left leg.
Wall Sit- With your back against the wall, and feet shoulder-width apart about 2 feet away from the wall. Holding your tummy tight, slide down until your thighs are parallel to the floor. Keep your back flat against the wall and hold for 30 seconds. Slide slowly back up into standing position and rest. Try Repeating 3 times.
Bridge Exercise- Lie face up on the floor, with knees bent and feet flat on the ground. Keeping arms on your side and palms facing down. Lift your hips up until your aligned with knees and shoulders. Keep your abs drawn in and tight. Hold for about 30 seconds and then ease back down.
Breathe-In Exercise- Lying on your back, Place your hands on top of your lower ribcage and inhale. Feel your diaphragm expanding, As you exhale concentrate on contracting your diaphragm. Do this for 10 counts.
Heel Drops- Start by lying on your back and lifting your knees so they are bent at a 90-degree angle. Pressing the small of your back to the floor, lower your right leg down until your heel touches the ground. Lift your leg back to the starting position and proceed with the left leg.
Whattoexpect.com has some Amazing Post Partum Tips https://www.whattoexpect.com/first-year/postpartum/postpartum-fitness-tips/
Other Related Post https://mamasdreaming.com/building-a-booty-during-pregnancy/
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43 thoughts on “How to Fix Diastasis Recti with Exercise”
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Such good information! I workout with a lot of post partum mamas and I am always surprise how little information there is out there about this. I still gotta work on my little “shark fin” 2.5 years post partum.
Thank you so much! That’s great you work with postpartum mamas, we need all the support we can get!
I was lucky enough to not face this problem! Though I love the exercises
Unfortunately I did not know this disorder, all female, but I thank you that you wanted to talk about it to make it affordable for everyone and to think about.
I didn’t have a clue either when I had my first, that’s why I had to write this!
Exercising helped me so much! Working out and being consistent as soon as you recover from childbirth will give you faster results!
It truly does!
Oh my! Thanks for this, never heard of this before, thanks for sharing
Of course!
really informative! I never had noticeable diastasis recti but definitely a weak core after pregnancies
Thank you!
I need to try these exercises, thanks for sharing!
Of course, thank you!
This is so helpful! I wish I had read something like this when I had my children.
Thank you for the support!
Thanks for sharing about your experience and trying to educate others. I’ve never heard of this and am amazed that it’s not talked about more, especially if it’s so common.
I had no idea either but I’m happy I can be helpful now to other mamas!
I had no clue what this was until I had my kids! It’s so common but you don’t hear much about it! Thank you for all the tips!
Of course! You’re welcome
This is really great thank you for sharing! I experienced diastasist recti after both of my pregnancies and thought I was just stuck with the problem forever! Its great to know Ive got options now to get this fixed!
Yes you do, stay consistent and it will heal!
And I will be starting these exercises tomorrow!!! 🙂 Thanks for the information. I can’t wait to feel stronger in my core!
That’s great to hear! Thank you!
Thank you so much for sharing. I had no idea you could test to see how much separation there is. Also, thanks for sharing the exercises. I am always looking for ways to get that pre-baby belly back.
Of course! Thank you
Thanks for sharing!
Wow!
Bless your heat for sharing this. I’ve never heard of it. I still haven’t got my pre-preganncy body back. Although I’ve been lazy. I think I need to start from somewhere. Thank you.
Of course! You’re welcome!
Thank you for these helpful tips! 2 years out and I still need to properly address this 🙈
You’ll get there Mama!
This is great because I have never heard of this. I plan on having more kids in the near future so it’s a reminder that there are a ton of things your body could go through.. I’m also glad you recovered!
Our body is capable of so much, its amazing!
Guess I need to get back into it again! After my second baby, I have a bad case of this!
You can fix it, it’s never too late to start.
Way to go, mama! This list of exercises is a great resource. Consistency is the key, right?!
Thank you so much! So sweet! And yes, consistency is key;)
I have never heard of this before! I don’t have any kids, but it sounds like this is a really common problem that others should know about.
I’m glad I can bring awareness to the subject.
Thanks for sharing your story. I don’t think that I have this problem specifically, but I DO know my stomach is way out of shape after my pregnancies and these exercises will surely help me too 🙂
Great tips! I was able to get my stomach back after each pregnancy, but now that my youngest is three, life got busy and it’s kind of fallen by the wayside again LOL
Good thing for muscle memory, when you have the time you will get it back!
Bookmarking this now. I’m a year postpartum and while all the weight is long gone, the belly is not.
Thank you for the support!