Diastasis recti (DRA) is the normal separation of the six-pack abs during pregnancy.
For many of us, this will heal spontaneously within the first six weeks postpartum. And for others, we will need a deliberate focus to close and increase the density of the gap.
But we can all benefit from core reconnection postpartum!
Two things we need to focus on while addressing diastasis and core reconnection:
- The width of the gap or how wide the separation is between the six pack abs
- The depth of the gap or how deep you can press your fingers into the separation
Both can be addressed by increasing the density of the tissue and cross body exerises!
3 Core Exercises to Heal Diastasis
When addressing diastasis rehab and core reconnection, we want to focus on cross-body movements that are coordinated with our breath!
We can focus on:
- Transverse Abdominals (corset abs) by coordinating our breath to movement.
- Exhale with exertion or on the effort portion of the exercise
- Obliques (side abs) by doing cross-body or rotational movements.
As we approach postnatal exercise, we need to move beyond just supine or floor-based exercises! If we stay on the floor with unloaded movements, we are doing ourselves a disservice and we may see a plateau in our rehab!
Join our postnatal fitness programs to return to fitness postpartum! We have several programs to support HOW you like your workouts delivered (app or on-demand videos) and to support your fitness goals!
1. Opposite Knee Press + Advancements * Diastasis Heal Exercise *
The opposite knee press is a cross-body movement that starts on the floor. We can begin by keeping the hips on the floor, then gradually process it to lifting the hips and even standing!
Remember, we want to progress this movement so that we can continue to meet the demands of life postpartum.
Watch the breakdown videos below of a few advancements we can do with the opposite knee press! As we press, focus on exhale AND then press hard into the knee holding for a few seconds.
After we feel that we have mastered the supine and floor-based positions, we can advance this to an upright position! The reverse lunge row with knee press will be one of our more advanced movements.
Tips:
- Inhale to step back into the lunge as you reach forward with the band
- Exhale to step up from the lunge +
- Row the band back
- Press hard into the moving leg knee
Watch the video for a breakdown on the movement! *Diastasis Heal Exercise*
2. Diagonal Banded Pull Down * Diastasis Heal Exercise *
Next, we can explore some rotational movements that still achieve the same cross-body focus: the diagonal banded pull down.
Tips:
- Start with the band attached overhead and your hands towards the point of attachment
- The outside leg is forward, inside knee is down
- Exhale to pull the band down diagonally towards the outside knee
- Inhale to release back towards the point of attachment
- Adjust the stance based to add more movement to make this movement more difficult.
Watch the breakdown video for more on how to do the diagonal banded pull down and some different variations!
3. Upward Chop * Diastasis Heal Exercise *
And finally (although not the only exercise left that you could do) is the upward chop. You can do this with a band attached below your hips OR with a dumbbell depending on your equipment availability!
Tips:
- Start in a half kneeling position, or at the bottom of a lunge position
- Hold the weight towards the down knee
- Exhale to rotate the weight up towards the opposite shoulder
- Option to extend in the legs or stand up from the lunge
- Inhale to lower the weight back down
Watch the videos below for some variations of the upward chop with a dumbbell. * Diastasis Heal Exercise *
Reconnect with Your Core Postpartum
We can reconnect with our core by approaching rehab with cross-body movements.
We incorporate movements like these in our postpartum fitness programs to support your return to fitness so that you can meet the demands of motherhood!
