Post Pregnancy Belly

5 Exercises for Recti Diastasis

Crazy things happen to our bodies when we are pregnant.

Hormones are raging, bones and ligaments are creating space for a human, your heart, veins & arteries, and pituitary gland actually increase in size and your lung capacity changes. And HELLO you’re growing a human INSIDE YOUR BODY!

Your abdominals (Rectus Abdominis to be specific) actually separate to make room for a growing human. You can see a good image here. Often times the pressure from pregnancy can cause a separation of the connective tissue and the abdominals don’t come back together the way they did before. This can cause a condition called RECTI DIASTASIS. In order to repair or prevent further damage a lot of care is needed to work those deep core muscles.

So how do you know if that‘s what’s going on????

Recti Diastasis would be a separation of more than 2 finger width between your abdominals, if your belly “cones” when you lean back or a bulge in the abdominals even after dieting and exercising.

You can lie on your back, raise your head off the floor and use your two fingers to see if you feel a gap between the abdominals that run up and down your midsection.

AND HERE IS MY DISCLAIMER 👉🏻 While exercise can help, it’s always a great idea to consult with your doctor before doing anything and of course you’ll want to make sure that you have clearance post pregnancy to begin any routine. This typically happens around 6 weeks post partum.

With all that’s happens with your body physically it’s no wonder it might feel scary to start exercising after baby. They aren’t exactly handing out instruction manuals for the baby or our new bodies when we leave the hospital. It’s important during this time to be patient with your body, get plenty of rest and eat well.

After getting the okay from your doctor here are a couple of exercises that can help. Start slow and be patient with your body. Start with 10 reps of each exercise and build up to 20 reps.

1. Pelvic Tilt. Lying flat on your back tuck your hips and press your lower back into the floor. You want to imagine that you’re pulling a string from your public done into your rib cage. To release allow your hips to go back to neutral. Then tip your pelvis in the opposite direction imagining that you’re rolling your tailbone onto the ground. Then return to neutral.

2. Pillow Squeeze. Lie on your back with a neutral spine, making sure your ribs don‘t flare out. Pull your feet close to your hips and place a pillow between your knees. Squeeze your knees into the pillow focusing on the abdominal contraction.

3. Arm Raise. Coming onto all fours, keeping your shoulders above your wrists and your hips above your knees, make sure your back is flat. Keeping your core engaged, shoulders & hips squared to the floor, lift one arm. Then repeat on the opposite side.

4. Leg Slide Extension. Lying flat on your back, place your feet close to your hips. Place a towel under one foot. Keeping your abdominals engaged (pull your belly button to the floor) slide your foot out and then return. Repeat with the opposite leg.

5. Leg Raises. Coming onto all fours, keeping your shoulders above your wrists and your hips above your knees, make sure your back is flat. Keeping your core engaged, shoulders & hips squared to the floor, lift one leg. Keep your toes pulling toward your shin. Return to the floor and repeat on the opposite side.

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Why me?

Mother of 2 and over 15 years experiencing working with all athletes from mommas to tactical professionals! I completed by Masters in Exercise Science from CALU where my focus was on rehabilitation and sport psychology. I am a certified Precision Nutrition Coach, NASM Corrective Exercise Specialist, Olympic Lifting Coach, and 500 HR RYT Yoga Instructor. I have additional certifications in both fitness and yoga in all four trimesters of pregnancy to help women navigate their new bodies as they become mothers.