Diastasis Recti Exercises

deep core Apr 23, 2020

Calling all postpartum mamas! Healing your core after baby is the KEY to getting back to feeling your best...or better yet...even BETTER than before you were pregnant.

What better time to start than now because the sooner you begin to heal the sooner you begin to get back into life.

Running. Trampoline jumping. Laughing. Getting up from the ground. Coughing. Kid playing.

But here's the thing...knowing where to start healing your core can feel daunting! For those times you’re frantically searching on Google for safe diastasis recti exercises, Core Rehab comes to the rescue. This video is your sneak peek into how I teach the women inside my Core Rehab program to begin healing their diastasis recti separation.

First and foremost, when it comes to healing your diastasis recti, it is really important to move slowly and connect with your breath. Be sure to keep this in mind as you move through these three diastasis recti exercises.

Small Ball Rib Activation 

  1. Place the small ball (or rolled-up towel if you don’t have a small ball) on your lower ribs, toward your lower back
  2. Prop yourself up so you are leaning back into the ball
  3. As you inhale, breathe deep down into the ball
  4. On your Exhale, zip up lightly from your pelvic floor and low belly 
  5. Wrap around your ribs
  6. This movement should be small and is great for waking up the lower and middle back where you can be really restricted
  7. Do 5-10 reps and repeat on the other side

Hip Rolls 

  1. Roll to your back
  2. Place your legs shoulder to hip-width apart
  3. Relax your hips
  4. On your exhale, lightly activate your pelvic floor and low belly
  5. Allow your pelvis to tilt
  6. Slowly roll up one vertebra at a time
  7. Push your feet into your mat, activating your hamstrings and glutes
  8. On your inhale, lower down part way
  9. On your exhale, lift back up slowly
  10. The key is to articulate your spine because that’s going to turn on those deep layers of your core
  11. Do 3 sets, 5 reps each

Side Leg Opposition 

  1. Lay flat on your back with your legs shoulder-width apart
  2. On your inhale, let your legs fall to the left
  3. On your exhale, lightly activate your pelvic floor and deep core
  4. Bring your legs back to the center
  5. Inhale and repeat on the other side
  6. You really want to find that opposition connection from hip bone to rib cage
  7. Do 5-10 reps on each side

I recommend doing these diastasis recti exercises on a daily basis. The simplicity of these movements addresses the deeper layers of your body and can really help you reconnect with your deep core to ultimately begin healing your abdominal separation.

If you’re looking for some more help on how to start healing your diastasis recti *without the quick fix*, I’d love to see you on the inside of Core Rehab! Check out more details about this unique lifestyle program >>HERE!<<


The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s). 

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