Updates throughout to copy, sourcing and formatting, including a new medical review for accuracy.
During pregnancy, your body undergoes some incredible changes to accommodate your growing baby.
But for some moms, that gap is wider than average and needs help being repaired.
Diastasis recti is common, and around 60% of women experience the condition postpartum.
To test for diastasis recti:
Again, a small gap is usually considered normal.
“My physical therapist diagnosed me with diastasis recti,“says What to Expect Community member ninap38.
The best exercises for diastasis recti
Diastasis recti sometimes heals on its own.
The exercises below may help rebuild your TVA muscle.
Remember to breathe and engage your pelvic floor when doing these exercises.
The more TVA strengthening you do, the more tension you will feel.
Ready to get started?
before you roll, speak with your practitioner to discuss the best progression for you.
Umbrella breathing with Kegel
Body Conceptions by Mahri
2.
Pelvic tilts on hands and knees
3.
Kneeling leg and arm extension with knee tap
4.
Toe taps lying on back
5.
Single leg reach lying on back
6.
Double leg extension
Once you feel strong in a single leg extension, try this move.
Again, dont use any weights at first, then add them if you feel ready.
C-curving
9.
Diastasis recti is common,and around 60% of women experience the condition postpartum.
It’s a good idea to consult your OB/GYN or a physical therapistabout diastasis recti, too.
Remember: Always listen to your body and pay attention to what is going on in your core.
Read This Next
