Strengthen Your Deep Internal Core Muscles & Heal Diastasis Recti.

Our deep internal core muscles are crucial for stabilizing our spine and pelvis, maintaining internal abdominal pressure, and protecting our internal organs. They are a key part of our "core" and provide a stable foundation for all body movements. 

Do you need at home exercises to help strengthen your deep internal core? Are you suffering from Diastasis Recti?

Find the full list of at home exercises and video tutorial below to help strengthen your deep internal core muscles and heal your Diastasis Recti.

Are you suffering from Diastasis Recti?

What is it?

Diastasis recti, also called abdominal separation, is a thinning and widening of your abdominal muscles that may develop as your stomach expands. It occurs when the right and left sides of the rectus abdominis muscle (i.e., the "six pack" one that covers the front of your tummy, also known as "abs") separate.

Do you have it?

After pregnancy, many women will notice an indentation in the middle of their bellies, right down the center of the “six-pack” area. But for some moms, that gap is wider than average and needs help being repaired. This wider separation is called diastasis recti.

Who can get it?

Ab separation is also more common in women who are obese or who have been pregnant more than once, because their muscles have been stretched multiple times. And there's a potential genetic factor at play too.

How to self test for Diastasis Recti.

1. Lie on your back, knees bent, soles flat on the floor.

2. Support your head and shoulders with pillows and rest your arms flat at your sides.

3. Raise your head slightly.

4. Feel for a soft lump, where your fingers can compress down into the vertical line above and below your navel; it may indicate a separation. You can tell how big the space is by counting the finger widths between the muscles: One to two finger-widths is normal; three or more could be a sign of diastasis recti.

Can you prevent Diastasis Recti?

The Biggest factors that affect Diastasis Recti are out of your control but stronger abs are more likely to resist a separation.

• If you're trying to get pregnant, include exercises to strengthen the abdominal muscles in your regular exercise routine.

• If you are already expecting and don't have diastasis recti, try pregnancy-safe ab exercises (as long as you have your practitioner's okay). Opt for exercises such as pelvic tilts that engage the deeper transversus abdominis muscles, the set under your rectus abdominis that run perpendicularly and crosswise from hip to hip. In the third trimester, if your baby bump is particularly big and your abs feel loose or strained, you may want to consider wearing a belly band for a bit of extra support.

Pregnant or not you should keep your abs in mind in your daily life: Try to use your deep stomach muscles to support you when picking up your baby to avoid putting extra strain on your back and rectus abdominis muscles.

How can I heal my Diastasis Recti?

If you have just had a baby you will need to wait at least 4 weeks before starting your journey to repair your Diastasis Recti, and for some women it can heal naturally on its own after pregnancy.

My Diastasis Recti never healed on its own so I incorporated these easy to do at home exercises to help strengthen my deep core muscles and heal my Diastasis Recti.

Try these at home exercise to strengthen your core and heal your Diastasis Recti.

DIASTASIS RECTI EXERCISE ROUTINE:

1. Umbrella breathing with Kegel 

1. Start in a standing position with knees slightly bent, or sitting on a yoga ball or chair.

2. Imagine that your ribcage is an umbrella opening 360 degrees as you inhale.

3. Initiate your exhale with a Kegel. Empty out your low belly, then middle and finally your chest, engaging your abdominal muscles up and in as you go.

4. You can do 10 concentrated breaths standing, and then continue to use this breathing pattern for the rest of the exercises.

2. Pelvic tilts on hands and knees

1. Begin on your hands and knees with a neutral spine.

2. Take a big inhale into the sides of your rib cage, then exhale with a Kegel, drawing your tailbone down and under into a curled spine.

3. Inhale as you return to neutral. Be sure to relax your glutes and move from your lower abs. Cow position (arching upwards) is not advised for severe diastasis recti.

4. Perform 10 tilts, moving slowly.

3. Kneeling leg and arm extension with knee tap 

1. On hands and knees, begin by exhaling and drawing your core up towards the spine.

2. Maintain your core contraction as you inhale, then reach your right arm ahead and left leg straight behind you.

3. Exhale and tap your right elbow towards your left knee, inhale, extend both limbs long, and return to neutral.

4. Alternate sides for 10 reps on each side.

4. Toe taps lying on back

1. Lying flat on your back, bring your legs into a tabletop position, with knees directly over your hips. Be sure you aren't arching your back or tucking your pelvis.

2. Inhale into your rib cage and exhale as you tap your right foot down to the floor, drawing in your core and maintaining pelvic alignment.

3. Inhale as you return to neutral.

4. Perform 10 reps on each side.

5. Single leg reach lying on back

1. Beginning in tabletop position and keeping your pelvis still, reach your right leg long on a high diagonal on your exhale. 

2. Inhale as you return to neutral.

3. Perform 10 reps on each side.

6. Leg extension with weights 

Try this exercise without weights until you feel stable, then add 1- to 2-pound weights.

1. Begin flat on your back with your feet planted hips-width apart, inhale and draw your right knee into tabletop position with your arms framing your knee.

2. As you exhale, reach your leg on a high diagonal with arms just slightly overhead, without letting your back arch.

3. Inhale and return to tabletop.

4. Perform 10 reps on each side.

7. Double leg extension 

Once you feel strong in a single leg extension, try this move. Again, don’t use any weights at first, then add them if you feel ready.

1. Starting with both legs in tabletop position, inhale as your arms frame your knees, and exhale as you reach your legs on a high diagonal with arms slightly overhead, keeping your back flat and pelvis still.

2. Return to neutral on the inhale.

3. Perform 10 reps.

9. Side plank 

Side plank is a good alternative for high plank if you're in a workout class and the instructor asks everyone to plank. Side plank can be done throughout your postpartum journey, while high plank and elbow plank should not be done until you have nearly healed your diastasis recti and have a strong TVA.

1. Place your elbow directly underneath your shoulder and stack your top leg in front of your back leg, so both feet are touching the floor.

2. Make sure your shoulders and hips are stacked so they are in line with your head and feet.

3. Keep breathing and drawing in your core as you hold this pose. Don't hold for longer than 15 to 20 seconds to start. 

(Not shown in video, but should be included to help strengthen the obliques).

Please Note: Always consult your physician before starting any routine, during and immediately after pregnancy as well as if you have had any previous injuries. I am not a doctor and this post is for educational purposes only.