Diary of a Fit mommy
Fitness

HEAL THE GAP: DIASTASIS RECTI WORKOUT

Did you just give birth recently and you still look pregnant with a noticeable pooch? You might have a common, painless condition called Diastasis Recti. 

Diastasis recti is a thinning of the tissue that connects the two sides of the rectus abdominis. When this tissue thins, it gravitates away from each other which causes your midsection to buldge on through as your two abdominal halves split apart.

Think of your ab muscles being held together by a zipper. When you have Diastasis Recti the zipper splits in the middle and the two sides are separated. Luckily though, there are some Diastasis Recti exercises that you can do to help repair your mommy tummy,

What are the signs of DA?

  • A doming or buldging right around the belly button.
  • A gap of two finger widths or more.

Please keep in mind that the gap may run anywhere down your linea alba or abdominal midline. Watch the video below for a demo + be sure to subscribe to my YouTube channel for free weekly workout videos!

Who’s prone to DA?

  • Overweight individuals carrying most of their weight in their abdomen.
  • Those who perform exercises incorrectly or with bad posture.
  • Women who are pregnant.
  • Women who gain more than the recommended amount of weight during pregnancy.
  • Women with multiple pregnancies or whose pregnancies are spaced closer together.
  • Women who are pregnant with more than one fetus at once (twins, triplets, etc).
  • Women over the age of 35.

This simple self-test will help you determine if you have diastasis recti:

  1. Lie on your back with your knees bent upward, as if you are in the starting position for a crunch exercise.
  2. Place your fingers right above your belly button.
  3. Raise your head and shoulders off floor as if you are performing a crunch exercise.
  4. If you can feel a gap or see a buldging, then you could have a diastasis.

What exercises to avoid if you have diastasis recti:

  • Planks
  • Crunches
  • Twisting movements
  • Push Ups
  • Sit Ups

The Diastasis Recti Safe Workout

Bent Toe Taps


With your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your core bring your legs to a 90 degree bend. Note, the closer your knees are to your chest the easier this will be. The farther your knees are from your chest, the harder this will be.
Open your legs as you lower your toes towards the ground on a 2 count. Tap your toes on the outsides of your mat, then return to the starting position on a 2 count, squeezing your knees and inner thighs to touch as you return. This movement is slow and controlled.

Kick Outs

With your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your core bring your legs to a 90 degree bend. Note, the closer your knees are to your chest the easier this will be. The farther your knees are from your chest, the harder this will be.
Bring your feet to ‘first position’, heels touching and toes out making a ‘V’ with your feet. Then slowly kick both heels out, away from your body on a 2 count; squeezing your inner thighs to touch as you reach full extension. Then return to the starting position on a 2 count, pulling your knees back to a 90 degree bend. This movement is slow and controlled.

Heel Taps

With your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your core bring your legs to a 90 degree bend. Note, the closer your knees are to your chest the easier this will be. The farther your knees are from your chest, the harder this will be.
Alternate tapping one toe towards the ground, return to starting position, and tap the other toe towards the ground. This movement is slow and controlled.

Heel Slides

Lie down on the floor or the bed with your leg flat. Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed. … Continue to slide your heel and bend your knee until it becomes a little uncomfortable and you can feel a small amount of pressure inside your knee.

Pelvic Tilts


Lie with your back on the floor in a neutral position with your legs bent and toes facing forward.
Pull your belly button in toward your spine, pushing your pelvis up toward the ceiling.
Tighten your gluteus and hip muscles as you tilt your pelvis forward. Hold for 5 seconds.

Lying Knee Pulls

With your low back pressing firmly into the mat and your abdominal wall wrapped as tightly as possibly around your core alternate pulling one knee towards your chest. Hold knee to chest for a 2-3 count and switch legs.

Your trainer and friend,

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