Wendy Powell

Diastasis Recti Exercises

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Pregnant woman in a green dress, gray sweater, and cream hat outside in the snow.

Exercising postpartum can feel overwhelming for a whole host of reasons, it might be time constraints, insecurity in your body, lack of energy (late nights, midnight wake-ups, early mornings…we’ve been there, we completely get it!), the list could go on! One reason that might be on that list is diastasis recti (DR) and what diastasis recti exercises are actually safe and helpful in your goal of healing.

It is easy to get overwhelmed with all the information (and misinformation!) out there on what diastasis recti exercises you can do.

Diastasis Recti Exercises

Watch this video and read each exercise description below on the diastasis recti exercises you can feel confident doing (plus a warm-up!). These simple, yet effective moves, can be added immediately into your workout routine to help heal diastasis recti! 

Just like any other workout you do, having a warm-up is beneficial to get your body ready for the training you are about to do. Before you get started on the exercises take a moment to connect to your core (remember that means pelvic floor too!).

Essential Diastasis Recti Exercises Warm Up & Connection Breath

Lay down on your back or sit with your eyes closed

Place a hand on your lower stomach to bring in that tactile connection

On your next inhale focus on relaxing your body (no tension anywhere!)

Exhale and as you are exhaling focus on lifting your pelvic floor, feeling that gentle tension in your core as you do. 

Repeat for 5 cycles of breath

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5 Diastasis Recti Exercises to Try

1. Lamp Post Pee

  • Come onto all fours in a tabletop position 
    • Keep your shoulders over wrists, hips over knees, and check-in that you are maintaining a neutral spine.
  • Inhale, center yourself, and get ready to begin
    • check that you are not holding tension in your body- jaw, neck, and glutes are big culprits for this!
  • Exhale, gently engage your core and lift one knee out to the side
    • Make sure that as you lift your knee off the ground and out to the side that you are not tipping to the opposite side. Stay level and use your core to stabilize you as you lift the knee out. No rocking or swaying.
  • Inhale and release engagement as you lower your knee back down
    • This is a controlled lower that is timed and connected to that inhale. Don’t rush this!
  • Repeat for a total of 10 reps, alternate the knee you lift, 5 lifts on each knee.

2. Shoulder Taps 

  • Stand behind a chair or couch. Anything that you can place hands on and lean into.
    • The further out your feet are from the chair the more intense this move will be. Find a level that feels comfortable for you. 
  • Inhale and make sure your arms are mostly straight but not locked 
    • Check-in and make sure you are not tensing your body in certain places
  • Exhale, gently engaging core, and lift one hand off the chair to tap the alternate shoulder
    • Do not tip, sway, or move in your body. The only thing that moves is the hand that is tapping your shoulder. Use your core to stabilize. 
  • Inhale and lower your hand back down to the chair
    • This movement is slow and controlled, your core continuing to stabilize you. 
  • Repeat for a total of 10 reps, alternating the taps, 5 taps on each shoulder. 

3. One Leg Hip Lift 

  • Lay on the ground with your feet on the floor
    • Check in to make sure you are not tucking your pelvis under
  • Exhale and push up into a bridge position
    • You will maintain this bridge position for the rest of the exercise
  • Inhale, center yourself, and get ready to begin
    • Check that you are not holding tension in your jaw or neck
  • Exhale and engage your core as you lift one leg off the ground to a level that feels comfortable.
    • Try to maintain the height of your bridge as you lift your leg up, using the core to stabilize.
  • Inhale and lower leg back down, returning to starting position
    • Keep this movement slow and controlled 
  • Repeat for a total of 10 reps, alternating the leg you lift.
    • If needed, come out of the bridge position after 5 reps for a small break.
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4. Staggered Step and Pull 

  • Get an exercise band
    • alternatives could be a pair of tights or anything you can pull and get some slight tension works great
  • Stand with one foot stepped forward and the other back.
    • Both legs are straight (but knees not locked) and feet facing forward.
    • Hold the band or tights at chest level.
  • Check in with your shoulders
    • make sure they are relaxed and not lifting up towards your ears
  • Inhale, center yourself, and get ready to begin
    • Your band is held out right in front of you, arms straight but not locked, there is a slight bend at the elbow.
  • Exhale and gently engage your core as you pull the ends of the band apart 
    • Don’t force the band to pull too far apart, feel how as you pull the band apart your core ‘kicks in’ more to support that movement. You should not be shaking or losing your balance. Stay stable as you pull the band
  • Inhale, release engagement, and release tension on the band
    • Keep the band raised at chest level, don’t lower. 
  • Repeat for 5 reps

5. Squat and Squeeze 

  • Grab a small ball or pillow and hold it at chest height 
    • Check-in with your shoulders- make sure they are relaxed and not lifting up towards your ears
  • Inhale and squat down
    • As you lower into your squat think of sitting back into a chair- use your glutes! Keep your knees and toes tracking in the same direction and don’t let your knees go over your toes. 
  • Exhale and push through to standing as you gently squeeze the ball/pillow
    • Keep the majority of your weight in your heels, this will keep the work where you want it- in your backside! Feel how that gentle squeeze on the ball increases the activation in your core.
  • Repeat for 5 reps, going at a pace and squat depth that feels good for you.

And there you have it, 5 diastasis recti exercises you can feel safe and confident doing! You can sprinkle these into your workout routine here and there or you can do all 5 in a row for an awesome DR focused core workout.

Life-Changing Results for Mums

  • Approved as safe + effective in NHS trials
  • Evidence based solution for diastasis recti + pelvic floor
  • Pre + Postnatal workouts on-demand from any device
  • Inclusive, expert-led global support community
  • Track your step by step progress in the MUTU Hub

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