Diastasis Recti – Exercises to Avoid

Did you know there are exercises that can make your diastasis worse? It makes sense that after giving birth you want to feel fit and healthy in your body, however, take a moment to pause before trying to bounce back into a fitness routine. 

Your body has spent the last 9 months creating a miracle, growing a baby, and then giving birth to that baby. Take time to appreciate all the wonders of what your body has done, rather than trying to fix it instantly after birth. Your body will take time to heal naturally, your body is smart and capable of healing after pregnancy and birth.

However, if your abdominal muscles have separated and you have Diastasis Recti, it is important to pay special attention to those muscles so that you don’t damage the muscles surrounding your stomach. 

If you are wondering why your belly has a weird bulge, you still look pregnant, the stomach doesn’t look quite right years postpartum, or you are simply unsure if you have abdominal separation, learn what exercises to avoid and which ones to do so that your stomach can heal properly.

Exercises to Avoid with Diastasis Recti

These exercises should be avoided when you have Diastasis Recti because a lot of tension is put on the abdominal muscles which can promote further ab separation:

1. Sit ups
2. Crunches
3. Planks 
4. Abdominal twists 
5. Leg lifts 
6. Full push ups

Exercises to Heal Diastasis Recti

To perform these exercises use a mat or soft surface to protect your spine. Do these exercises as a sequence, then repeat the sequence 2-3 times for a complete workout. Aim to do this workout 3 times a week. 

If any of these exercises hurt, do not continue performing them. Do the exercises that feel good and that you feel are benefiting you the most. 

Tabletop Legs Alternating Heels Drops – 5 Reps per Side

1. Lie on your back with your arms out by your sides and palms flat on the floor.
2. Lift your legs up to a tabletop position (knees bent to 90 degrees, shins parallel to the ground).
3. Keeping your left leg stable, inhale to slowly lower your right heel to the ground.
4. Engage your deep core muscles and exhale to bring your leg back up to the starting position.
5. Continue alternating sides to do 5 full reps.

Side Knee Fall Outs – 5 Reps per Side

1. Lie on your back with your arms out by your sides and palms flat on the floor.
2. Bend your knees and plant your feet on the ground with your knees and feet together.
3. Keeping your left leg stable, inhale as you slowly lower your right knee out to the side towards the ground as far as you can without allowing your foot to roll to the side or your hips to rock.
4. Engage your deep core muscles and exhale to bring it back up to the starting position and press your knees together.
5. Continue alternating sides to do 5 full reps.

Hip Bridges – 10 Reps

1. Lie on your back and plant your feet flat on the floor with your knees bent.
2. Place your hands out to your sides with palms down for support.
3. Walk your heels in until they are just below your knees.
4. Press your feet into the floor and lift your hips up.
5. Flex your abs and butt muscles at the same time to form a straight line from your shoulders to your knees. It’s important not to overarch the back. At the top of the movement your abs should be flexed and core tight.
6. Slowly lower down to the starting position. Repeat to perform 10 reps.

Lying Palms to Knees Press – 10 Breaths

1. Lie on your back and lift your legs up to tabletop position (knees bent to 90 degrees, shins parallel to the ground).
2. Place your palms on your knees.
3. At the same time as you are pressing into your knees with your palms, use your knees to press into your palms.
4. Imagine you have two grapes between your palms and knees and you need to press hard enough to make grape juice.
5. Engage your deep core muscles and continue to press in both directions as you breathe.
6. Keep your head, neck and shoulders relaxed on the ground as you focus only on the sensations in your core muscles. This should not feel like a strain.
7. Inhale and exhale deeply for 10 breaths as you maintain good form.

Lying Down Pelvic Tilt – 10 Reps

1. Lie on your back with bent knees and the soles of your feet on the floor. In this neutral position, the natural curve of your lumbar spine will lift the lower back slightly off the floor.
2. Exhale and gently rock your hips toward your head. As you do this, you’ll feel your lower back pressing into the floor.
3. Stay here for a few breaths. When you’re ready, inhale and return to your neutral position.
4. Perform 10 reps.

Common Questions About Diastasis Recti

Can diastasis recti be fixed with exercise?

Of course, seek the advice of your doctor, but generally, exercise can help fix diastasic recti. Practice exercise that helps to heal the abdominal muscles and avoid the exercises that can damage the muscles further.

Can you heal diastasis recti years later?

Yes, you can heal the abdominal muscles whether it’s weeks after giving birth or years later. Focus on exercises that can heal the abdominal muscles and practice consistently weekly. 

How long does diastasis recti take to heal?

There is no guarantee for how long it will take to heal, however, if you practice the exercises regularly then you should see improvement within 2 to 3 months. 

What is the fastest way to heal diastasis recti?

There are no quick exercises for quick results. It will require consistency daily and weekly, focusing on healing abdominal exercises that will help you see improvement over weeks and months. 

Check out 7 Restorative Yoga Poses to Help Relax Your Mind if you need to relax as a mum!

Did you have Diastasis Recti and heal the muscles? We would love to hear your story and tips – comment below to help our readers! 

Rebecca Hughes (134 Posts)

Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!