Evidence-based top 5 diastasis recti exercises focus on whole body re-alignment and functional movement. Don’t worry, diastasis recti or abdominal separation is perfectly normal! Most women will have some level of DR by their third trimester of pregnancy. It will heal somewhat by itself, but a gap may remain weeks or many months afterwards.
Top 5 Diastasis Recti Exercises
Watch this video and read each exercise description here so you can feel confident doing (plus a warm-up!). These simple, yet effective moves, can be added immediately into your workout routine safely with diastasis recti.
The exercises in the video are just a few examples and are safe for you. They are demonstrated here by our MUTU Pro and membership community manager Nicole. Remember that no exercise are completely ‘out of bounds’ or forbidden when you have diastasis recti. Much more important, is the goal of understanding the breathing mechanics and alignment of correct core and pelvic floor engagement work. This is what we guide you through step by step n the MUTU programme, so you absolutely know you’re getting it right and healing.
Diastasis Recti doesn’t just affect the way your tummy looks. The separation isn’t the problem in itself, it’s a symptom of a weak core (and pelvic floor). This can lead to a lack of strength and stability in the entire pelvic region and midsection.
You may also experience pain in your back, pelvic region or tummy when doing every day movements or exercise.