>
617-512-9501 [email protected]

Are you a new momma frustrated by the way your stomach looks? You cringe when someone asks you if you’re expecting?

You’ve googled diastasis recti and your pretty sure you have it, but what do you do for it? And more importantly, will it heal?

I’m here to tell you that you can heal your core, but the gap may never close.

Take a deep breath… It’s not necessarily important if you close the gap, it’s essential that you learn how to move, breathe, exercise and engage your body so that you feel strong again and prevent any further problems from happening.

What is diastasis recti?

Diastasis recti (DRA) is not a tear in the muscles, but a stretching of the linea alba; the connective tissue in between the rectus abdominis. The rectus abdominis is the “6-pack muscle” that is made up of two halves.

This superficial stomach muscle {rectus abdominis} has always been separated into right and left halves, but with a diastasis recti diagnosis, it is based on a 2.7 cm distance between the rectus abdominis halves. If your space is less than this and still feels unnatural to you, no worries, you can still benefit and decrease the area with my suggestions below.¹

How to heal diastasis recti

Check out my other blog post; 6 Ways To Fix Diastasis Recti and How To Test For Diastasis Recti

When it comes to diastasis recti, the goal is to learn how to engage your “inner unit” {pelvic floor, diaphragm, abdominals, and low back muscles} so that you don’t see or feel bulging in your abdominals or pelvic floor when you are exercising, running, jumping, coughing or lifting.

Diastasis Recti Workout

Tips & Tricks To Consider when exercising with a diastasis recti

  • If you have a separation sit as often as you can when you are lifting weights
  • Consider wearing a core splint to keep the diastasis recti together
  • Avoid crunches until you know how to engage your transversus {or you may avoid them forever}
  • Avoid planks if they cause you to bulge or dome in your core
  • Choose exercises that help you feel like you are “drawing in” and protecting your core not doming or bulging.

#1 Abdominal Pumps- See video below

Best exercises for diastasis recti from Tara Gregorio Pilates & Wellness on Vimeo.

#2-5 These are safe exercises to do when you have a DR.  As you exhale, draw in your abdominals to feel like you are “closing the gap.”

As always, let me know if you have any questions.

xoxo

Tara

¹ Bowman, Katy; Diastasis Recti; The Whole Body Solution

6 Exercises For Diastasis Recti {a.k.a. mummy tummy}
My title page contents
More in Diastasis Recti
6 Ways To Fix Diastasis Recti

Close