Diastasis Recti your belly sticks out because the space between your left and right abdominal muscles have widened. You might call it a “mom pooch.”
It’s very common among pregnant women. About two-thirds of pregnant women have it.
“Diastasis” means separation. “Recti” refers to your ab muscles called the “rectus abdominis.”
So what are some things we can do to not worsen Diastisis Recti?
You can first do a self test, check out #pfpfdr for a video showing how to self test for DR. If you feel like you have Diastisis Recti go see a physical therapists that specializes in it.
Once you are ready to start to mend the gap here are a few exercises you can do at home that are DR safe:
- Opposite arm and leg lifts. Slowly lifting and extending your back right leg while your left arm reaches out straight. slow and control movement when returning to start position. Trying to engage your transverse abdominis muscles. Then switch to the next side.
2. Glute bridge lifts. Lifting your hips into the air and then slowly bringing your hips down.
3. Single leg glute lifts pulse. Lift one leg into the air and lift hips up while slowly pulse in a raised position.
**Challenge add weights
Stay away from exercises that put tension in your core area, ex: planks, pushups, knee tucks, pull ups, or any body weight heavy lifting exercises.
For more exercises for DR and clean recipes check our Easy Does It Plan to get you back on track.