The Best Exercises for Diastasis Recti

exercises to avoid with diastasis recti exercises to help diastasis recti

Do you have a belly pooch that won’t go away? Even after diet and exercise? You could have diastasis recti.

What Is Diastasis Recti?

Diastasis recti is a medical condition where the connective tissue between the six-pack rectus abdominus muscle stretches out, thins out, and widens. This causes separation of the abdominal muscles and leaves a weak area in the center of your core. Your inner organs may not be as supported as they should be and could bulge through the connective tissue there. This could lead to any or all of the following symptoms:

  • Abdominal pain
  • Back pain
  • Bloating
  • Constipation
  • Herniation
  • Poor posture
  • Urinary leakage

Don’t panic. Your abdominal muscles are not broken. The problem is that your connective tissue is weak. You can improve your situation by strengthening the muscles around that connective tissue.

Do You Have Diastasis Recti?

Diastasis recti is common in women who have been pregnant or in anyone who has had rapid weight gain. Still, it’s not the only reason you could have a belly pooch. Obesity could be the problem. Diets are notorious too. Even people who think they eat healthy would be surprised at the amount of added sugar that sneaks in there sometimes. Hormonal issues could also be to blame.

Before you take measures to treat diastasis recti, find out whether or not that is actually the problem. A healthcare provider can perform an exam to check for a gap. An ultrasound could confirm the diagnosis but this is not always covered by insurance.

There are many videos available on YouTube to help you diagnose diastasis recti at home. That said, you could under- or overestimate your gap if you do not do the exam properly. To avoid unnecessary worry (or false reassurances), find someone more objective to check things out for you, if possible.

Exercises to Avoid If You Have Diastasis Recti

Once you know you have diastasis recti, it is important to prevent things from getting out of control. Straining your abdomen could trigger symptoms. Any movements that increase pressure over the front part of your abdomen or that stretch it out too much could worsen and widen your diastasis recti. Examples of exercises to avoid include:

  • Bending over backwards
  • Crunches
  • Downward dog in yoga
  • Front planks
  • Jack-knifing your body
  • Most activities on all fours
  • Pilates 100s
  • Push-ups

This list is not all-inclusive by any means but gives you a sense of some positions that strain this area of the body. Take a look at the list above. All those exercises you have been taught to strengthen your abs will actually keep the belly pooch in place if you have diastasis recti.

Exercise to Safely Treat Your Diastasis Recti

If the connective tissue between your rectus abdominus remains weak, you could be at risk for symptoms. The trick is to make your muscles stronger so that the gap between them can close. Not everyone’s gap will close down to a normal 1-2 cm but keeping it as narrow as possible will help in the long run.

This is done by performing exercises that strengthen the abdominal muscles beneath the rectus abdominus. The transverse abdominus (TVA) muscle is essentially a deep belt of muscle around your tummy. It holds you in place like a girdle. When these muscles are strengthened, they can help to squeeze your core closer together and narrow the gap.

Sadly, planks are one of the most effective exercises for the TVA but these are one of the exercises to avoid when you have diastasis recti. One exercise you can do is the stomach vacuum. To do it, you exhale all the air from your lungs, suck your abdomen in, and hold your breath for ten seconds. Breathe in, relax, and repeat 10 times. There are also pelvic tilts, tree poses, wall sits, and more.

Many programs are available to guide you to healing your diastasis recti. Dr. Brittany Robles is an OBGYN and personal trainer (awesome combo!) who has a helpful list of exercises online that are free and easy to follow. I encourage you to check them out. Another helpful online program is the MuTu System. This paid program allows you to progress at your own pace and even has a Facebook support group.

Some people may need one-on-one supervision to get results. You may consider training with a physical therapist who can make sure you are engaging your muscles properly and maintaining good form throughout a personalized exercise routine. Performing exercises incorrectly could make things worse.

As with any exercise program, you should consult with a doctor before starting.

Holding In Your Diastasis Recti

It may make sense to you to use an abdominal binder or wrap to hold your belly together. While binders may literally keep your insides from bulging outward, they do not treat the underlying problem.

Think of a stress ball. When you squeeze it, the ball gets smaller, tighter, thinner. When you let go of the ball, everything goes back to its original shape. You made no progress, even if you think it looks better in the moment.

Abdominal binders do not allow you to engage or strengthen your abdominal muscles because the binder is doing all the work. Your diastasis can never improve under those circumstances. In fact, if applied too tightly, binders can even weaken your abdominal muscles.

Your best bet is to strengthen your core, though sometimes exercise alone is not enough to get the job done. It will take time. Be patient. You can do it.

 

References

Benjamin DR, van de Water AT, and Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014; 100(1), 1-8.

Bursch SG. Interrater reliability of diastasis recti abdominis measurement. Phys Ther. 1987; 67(7), 1077-9.

Chiarello CM, Falzone LA, McCaslin KE, Patel MN, and Ulery KR. The effects of an exercise program on diastasis recti abdominis in pregnant women. J Womens Health Phys Ther. 2005; 29 (1), 11–16.

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