10 Best Diastasis Recti Exercises You Can Do At Home To Strengthen Your Core


Giving birth is a gift of a woman to the whole of humanity. Only a mother knows and understands the pain that is endured by her to bring a life into the light. A woman’s organs readjust themselves in the time of pregnancy to provide room for the fetus. Their muscles expand, and the Rectus abdominis, commonly known as the six-pack expands the most. Two muscles which are placed beside each other parallelly, get separated by connecting tissues called linea alba. The hormones assuage the pain of the separation of muscles. Sometimes due to this situation, after childbirth, organs can bulge out, which is called Diastasis Recti. It is a rare condition but can be painful, and the bulge becomes quite apparent. There are exercises you can do at home to Strengthen core and heal the Diastasis Recti.

Diastasis Recti Exercises

The common symptoms of Diastasis Recti are- poor posture, bulging out of organs when standing, back pain, the bulge disappears when the patient lays down, constipation, and a wide gap between muscles in the navel area.

Diastasis Recti can be healed by fixing and building your core muscles which support the separated muscles. The muscle is called the transverse abdominis (TVA) muscle. A home workout regime is helpful in restoring the separated muscles. Try these workout to strengthen your core and heal.

Diastasis Recti Exercises

Pelvic Tilt

Lay on the floor or a mat, your knees should be bent, your palms on the floor and tilt the pelvis up and down, make sure your back is straight and touching the floor. The pelvic tilt will engage your core and make it stronger.

Heel Slide

Lay on the floor or a mat with a straight back, your hands facing the roof, your legs rested and straight. Now bend your right leg as much as you can and then straighten it. Repeat the same steps with your left leg, and create a momentum. Do ten reps of the exercise.

Pelvic Tilt on all fours

Perform the pelvic tilt as mentioned earlier by me, but this time put your hands and knees on the floor and tilt your pelvis, breath in and breath out with the motions.

Bent Knee Raise

Diastasis Recti Exercises

Keep your spine straight and relaxed, your knees bent, your palms facing the roof. You can either do it with both legs or one leg alternatively. For a start, raise your right leg up from the starting position towards your face then bring it back tot he starting position. Repeat the steps with the left leg also, or raise both the legs together.

Pelvic Pillow Squeeze

It a simple yet effective exercise. Lie on your back, spine relaxed, bend your knees and put a pillow between them. Squeeze the pillow for a few seconds and relax. Do about ten reps of this exercise daily.

Diastasis Recti Exercises

Kneeling Leg and Arm Extension

Put your all fours on the ground, keep the back straight, extend your right arm and left leg to full stretch, return to the starting position, and repeat the exercise with the left arm and right leg. Twenty reps of this exercise will be effective in managing your back pain and strengthening your lumbar muscles.

Pelvic bridge

Lie down straight with your knees bent and palms facing the floor. Raise your hips while keeping the back straight, keep your hips up for two seconds and return to starting position. Inhale while rising, exhale while resting. Do ten reps of this exercise regularly. Twice a day would also be beneficial for you.

Knee To Chest

As the name suggests, the exercise is pretty simple, but it requires the correct form. Lie down with your knees bent, and arms on the floor. Raise your knees towards your chest, stretch as much as you can. Repeat this exercise with both legs. It will build your core, hamstrings, and glutes.

Alternating Leg Circles

Lie flat on the floor while looking at the roof. Bend and raise your knees; it is your starting position. Straighten your right leg and move it in circular action, repeat the same process with your left leg. This is a tough workout, so start with five reps and increase as your strength builds.

Diastasis Recti Exercises

Side Plank

One of the best exercise you can do to build your core. Lay sideways and put your elbow directly below your shoulder, lift your body up sideways and put your one leg over the other maintain a straight posture. Begin with thirty seconds and increase the timing five-second every day.