Have you ever seen the term Diastasis Recti floating around? There are plenty of Pinterest exercises focusing on getting rid of it. At first glance, it may not seem like a big deal, but Diastasis Recti is a common condition.
Diastasis Recti is a condition where the large abdominal muscles separate. The rectus abdominal muscles — “six-pack” muscles — are a pair of long, flat, muscles that run vertically down the anterior side of the abdomen. These muscles are important good posture; they protect the internal organs and stabilize the core. In Diastasis Recti, these muscles have separated, leaving a gap or tear in the abdomen.
This condition is common in pregnant women or women who have given birth multiple times. Diastasis Recti doesn’t just occur in women. It can effect middle-aged or older men who have abdominal obesity. It may also effect men who lift weights improperly.
The abdomen is softened during pregnancy to allow room for the growing baby. After birth, these muscles have a hard time returning to form. Some refer this condition as the ‘Mummy tummy.’ Research shows that 40% of women have Diastasis Recti at six months postpartum. That’s a lot of women! Not only is this condition unpleasant, but also it can cause other problems including: constipation, hernias, the weakening of the pelvic floor, and back pain.
Do you feel like you could have Diastatis Recti? Do you have a “mommy pooch” that you feel like you can’t get rid of?
Check out this you tube video on how to self check.
The best solution for those who have Diastasis Recti is to seek professional help from a doctor or physical therapist; someone who is familiar with the condition and knows how to treat it. Please, be cautious when looking to strengthen core muscles – improper form may cause damage that is difficult to reverse.
For example, sit ups are the WORST exercise you can be doing with DR.
If you are aware that you Diastasis Recti and are cleared for exercise, here are a few of my favorite exercises for DR. Please check with a physician before starting any exercise programs.
Hip bridges (advanced version is using a step start with the ground)
Slow movements up and release all the way to the ground
12 reps 3 times
Opposite arm and leg and all fours
slowly release, reaching one arm and leg straight
12 each side 3 times
Legs in and out
Grab a resistance band or our Purefitpurefood Booty Band
**important leave lower back on the ground
if the band adds to much pressure and makes your stomach press out take away the band, and do this exercise with out a band.
12 times 3 rounds
Check out our Easy Does It It is the perfect plan to get you going again.