Top 3 Exercises to help with Diastasis Recti

Chances are, if you've had a baby, you're well versed in what Diastasis Recti is however, do you know how to help it?

Just incase you've no idea what I'm talking about: When you're pregnant the top layer of your tummy muscles (linear alba) stretch and separate to accommodate the growing baby, this is known as diastasis recti. Every woman has it but the degree varies from person to person, pregnancy to pregnancy.

How do you know if your gap has gone? Here is a simple check you can do yourself, however, please read step 4 before doing step 3, so you know what's you need to do...

1. Lie on your back with your knees bent, feet flat on the floor, head resting on a pillow.

2. Place one hand behind your head, the other on your abdomen.

3. When you’re ready, as you exhale, draw your belly button inwards and lift your shoulders off the pillow.

4. Working quickly, pass your index and middle fingers of the free hand horizontally across the superficial muscles or ‘6 pack’ in your tummy. Applying a firm pressure, start at the top of your '6 pack' and work your way down the midline towards the pubic bone.

5. Note any changes in tension in the muscles, and whether there are any gaps that your fingers dip into. (If you have a significant weakness in this area post-partum, then the test can be performed over several contractions)

If there is a 2-finger width gap, this is a positive test for diastasis recti and you need to focus on strengthening your deeper core muscles until this has closed.

When to seek help:

If the gap is still large after 8 weeks, I suggest speaking to your GP or a specialist physio , just to help it along a little. However, this is not a hard an fast rule. If you're unsure at any point either side of this timeframe, don't be afraid to ask.

Ok, I will get to the point: my top 3 exercises...

All 3 are focused on building deep core strength and should avoid the dreaded 'doming', however if you notice any then please STOP right away.

1. Alternating bent leg lowers

   1. Ensure your lower back is pressed into the floor

   2. Knees in table top position

   3. One at a time slowly touch your toes to the floor
      

2. Side plank - on knees

   1. Perform this on your knees to reduce the load

   2. Ensure your elbow is directly under your shoulder

   3. Don't forget to lift your hips, suck your tummy in and squeeze your bum

   4. Hold for 15 - 20 seconds to begin with and slowly increase as it gets easier
      

3. Woodchops

   1. Using a light weight or resistance band, stand with your feet under your hips, suck your tummy in and squeeze your bum

   2. Start holding the weight in both hands, to the side of your thigh

   3. Slowly and with control bring it up to the opposite corner, just above the shoulder

   4. Return to the starting position

You could do a little circuit with these. I'd aim for 12 - 20 reps or up to 20 seconds with a 30 second rest between rounds. As you get stronger, you can increase the reps/ how long you hold for.

I hope this helps a little, however if you have any questions feel free to drop me a DM and remember if you're concerned about anything, please ask for help. You know your body best.

Want to know how I can help you recover and grow strong safely post baby? Book a free, no obligation call to see if we may be a fit 💖.

C xx

Want to know how I can help you? Drop me an email: claire@clairepaynefitness.com 

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