The 2 Best Exercises to Correct Diastasis Recti

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

1. Flat Stomach Exercises

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

Do These 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

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 to help fix diastasis recti.
  2. Do NOT DO Any regular ab exercises or love handle exercises like sit-ups or crunches or any other twisting exercises because they may cause your diastasis recti to get worse making the gap of your abdominal separation bigger.
  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 and belly breathing and…
  5. This also includes any exercises that will cause your abs to bulge or stick out while exercising (your abs should remain tight or drawn in during most exercises)
  6. Avoid any movements where you roll up and twist at the same time (like getting up out of bed) but instead roll onto your side and then use your arms to push yourself up.
  7. When you cough, place your hands on your belly area to hold your abs in place.

Before Doing Diastasis Recti Exercises,

Play Video to Check For Diastasis Recti

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