The 2 Best Exercises to Correct Diastasis Recti

  1. Flat Stomach Exercises
  2. Towel Assisted Crunches
After my pregnancy, I was left with about an inch and a half gap that I really couldn't seem to get rid of! I found this last night, did all the exercises and woke up today a bit sore but my stomach was significantly flatter!

Even my fiance was amazed! It's not where I want it but I'm sure in a few months I'll be right where I want to! Why didn't I start this a year ago! You are a saint! This page should be given to every mother after delivery!Meredith Coles

1. Flat Stomach Exercises

Flat stomach or TVA (transverse abdominus) exercises strengthen the muscles deep within your abdominal wall to form a natural muscular girdle pulling your abs (or rectus muscles) together to close the gap.

3 Flat Stomach Exercises

Do any combination of those TVA or Flat stomach exercises as often as you like to correct diastasis recti.

2. Towel Assisted Crunches

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Although towel assistance crunches and other manual splitting techniques are useful for correcting diastasis recti… Focus more on Flat stomach exercises to strengthen your TVA which acts as a natural splint pulling your abs back together to correct diastasis recti.

7 Tips to Correct Diastasis Recti Faster

diastasis recti splint
  1. Use a diastasis recti splint or an abdominal binder (like the one pictured above) to provide compression & support to the abdominal area.
  2. Do NOT DO Any regular ab exercises or love handle exercises like sit-ups or crunches or any other twisting exercises. They may cause your diastasis recti to get worse making the gap of your abdominal separation wider.
  3. The sooner you start doing diastasis recti exercises after giving birth = the easier it will be for you to close your abdominal separation.
  4. Do not do any heavy lifting or yoga poses that stretch out your abs. Avoid yoga poses like the cow pose, up-dog, all backbends, belly breathing and,
  5. Any exercises that'll cause your abs to bulge or stick out while exercising (your abs should remain tight or drawn in during most exercises)
  6. Avoid movements where you roll up and twist at the same time (like getting up out of bed) but instead… Roll onto your side and use your arms to push yourself up.
  7. When coughing, place your hands on your belly to hold your abs in place.

Before Doing Diastasis Recti Exercises,

Make Sure You Actually Have Diastasis Recti

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