How to Fix Diastasis Recti with Exercise At Home

Updated on June 25, 2020

Diastasis Recti can be a stressful and overwhelming condition especially when it affects your body shape and posture. It occurs when your abdominal muscles are separated.  

Separation of abdominal muscles is usually caused by many factors including pregnancy, lifting heavy things, rapid weight gains, improper breathing among others.

If you find out that you have diastasis Recti, it’s normal to feel shocked and stressed. Some Diastasis Recti symptoms such as belly bulges and pelvic floor issues could even make you do awkward exercises in an attempt to get rid of them. 

Fortunately, it is possible to fix this condition, and there are many ways to do that. Healing diastasis Recti may differ in different persons as their bodies are different. But it usually takes longer. 

However, with the right practices and patience, diastasis heals just well. Doing exercises is the major practice that enhances the healing progress of diastasis Recti.  

 In this text, I will guide you on how to easily diastasis recti by doing exercises at home. 

Are you ready? Here we go;

1. Diaphragm Breathing

If you want to treat diastasis Recti, you must begin by strengthening your inner abdominal muscles and muscles on the pelvic floor.

While breathing exercises are essential in treating diastasis Recti, diaphragm breathing is considered the best. Breathing with your diaphragm muscles helps you to engage the deep abs muscles. 

To breathe with your diaphragm, lie on your back and put one hand on the upper chest and the other on below your ribcage in such a way that you can feel the way your diaphragm moves as you breathe. Then inhale slowly with your nose with the hand on chest still in the same position.  

This exercise is also essential in reducing abdominal pressure hence leaving you with a better healing chance.

2. Pelvic Tilts

To do pelvic tilts, lie down on your back with your knees bent and feet flat on the ground. With your palms facing up, place your hands by your sides and rotate your hip up towards your head.

Tilt your pelvis up so that your back and tailbone are against the floor. This will ensure that your core is engaged.

Remain in that position for a few seconds and repeat this ten times.

3. Candles

Thus exercise can be done while standing, sitting, lying or even with only with your hands and knees

Breathe in deeply and while breathing out, breathe all the air like you are blowing 90 candles on a cake. Don’t blow out all the air at the start, instead, keep it slow and steady.

You will feel your abs move in and engage until you blow all the out. Release them to contract slowly when you inhale.

4. Reverse Marching

Lie down as if you want to test for Diastasis, Recti.

Breathe in and on each exhale do it as in candle exercise but this time as you breathe also bring you bent knees towards your body.

5. Pelvic Pillow Squeeze

This exercise targets the pelvic, core, and abductor muscles.

Lie down on your back, your feet flat on the floor and your knees flexed. Keeping your spine neutral, place a pillow amid your legs.

Squeeze the pillow using your knees. Maintain this pose for a few seconds and redo the whole process ten times.

6. Heel Slide

This exercise is aimed at strengthening your core, glutes, and pelvic muscle.

Lie down flat on the floor with your knees flexed and feet flat on the ground. With your palms facing up and your toes pointing the ceiling, place your hands by your sides.

Slip your right leg and make your right leg straight. Remain in this position for a second and then slip back your heel back to position. Repeat this ten times.

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