Diastasis recti is when your belly muscles separate. This happens to many women during pregnancy. After you have a baby, you might still have a gap in your stomach muscles. This makes your belly stick out and look soft. Many women call this “mummy tummy.”
The good news is that you can fix this problem. Special exercises can help bring your muscles back together. These moves are safe and easy to do at home. You do not need any equipment. You can do them while your baby sleeps or plays nearby.
These exercises help make your core strong again. A strong core helps your back feel better. It also makes you stand up straighter. When your muscles come back together, your belly will look flatter. You will feel more confident in your clothes and have more energy to play with your kids.
Today, we will show you 8 exercises that help fix diastasis recti. These moves are gentle but they work well. You can start doing them right away, even if you just had a baby. Always check with your doctor first before you start any new workout program.
1. Breathing with Pelvic Tilts
This exercise helps you learn to use your deep stomach muscles. It is the most important move to learn first. Breathing the right way helps your muscles work together. This move is very gentle and safe for new moms.
Lie on your back with your knees bent. Put your feet flat on the floor. Place one hand on your chest and one hand on your belly. Breathe in slowly and let your belly rise. When you breathe out, pull your belly button toward your spine and tilt your pelvis up a little.
Do this for 10 breaths. Take your time with each breath. Focus on making your deep stomach muscles work when you breathe out. This exercise teaches you how to turn on your core muscles. It helps your body remember how to hold your stomach muscles tight.
2. Dead Bug
The dead bug exercise helps make your core strong without putting stress on your separated muscles. It teaches you to keep your back flat while you move your arms and legs. This move helps your muscles work together the right way.
Lie on your back with your arms reaching up to the ceiling. Bring your knees up so your thighs are straight up and your knees are bent. Keep your back flat on the floor. Slowly lower one arm behind your head while you lower the opposite leg until it almost touches the floor. Bring them back up and do the other side.
Do 5 times on each side. Move very slowly and keep your back pressed down. If this feels too hard, just move your arms or just move your legs. This exercise helps your stomach muscles learn to work together. It also helps your back get stronger.
3. Modified Plank
A modified plank is easier than a regular plank but still helps your core get strong. This move helps bring your separated muscles back together. It is safe for women with diastasis recti because it does not put too much pressure on your belly.
Get on your hands and knees. Put your hands under your shoulders and your knees under your hips. Keep your back straight like a table. Pull your belly button up toward your spine. Hold this position and breathe normally.
Hold for 15 seconds at first. Work up to holding for 30 seconds as you get stronger. Make sure your hips do not drop down or stick up. This exercise helps your deep core muscles get stronger. It also helps your arms and shoulders. As you get better, you can try lifting one hand or one knee off the floor.
4. Heel Slides
Heel slides help your deep stomach muscles work while your body stays still. This exercise is very gentle and perfect for women who just had a baby. It helps your muscles learn to work together without straining your back.
Lie on your back with your knees bent and feet flat on the floor. Pull your belly button toward your spine. Keep your back flat on the floor. Slowly slide one heel away from your body until your leg is almost straight. Slide it back slowly. Do the other leg.
Do 8 slides with each leg. Keep your stomach muscles tight the whole time. Do not let your back arch up off the floor. This move helps teach your core to stay strong while you move your legs. It gets your body ready for walking and other daily activities.
5. Wall Sits
Wall sits help make your legs and core strong at the same time. This exercise does not put strain on your separated muscles. It helps your whole body work together. Wall sits also help with your posture, which is important for new moms who carry babies a lot.
Stand with your back against a wall. Walk your feet out a little and slide down the wall until you are sitting in the air like you are in a chair. Keep your back flat against the wall. Pull your stomach muscles in.
Hold for 15 seconds at first. Work up to 30 seconds as you get stronger. Make sure your knees stay over your ankles, not pushed forward. This exercise helps your legs get strong. It also helps your core muscles work while you hold the position. Strong legs help you feel more stable when you carry your baby.
6. Bird Dog
Bird dog exercise helps your back and stomach muscles work together. This move is great for fixing diastasis recti because it makes your core muscles work without putting pressure on the separated area. It also helps your balance get better.
Get on your hands and knees. Put your hands under your shoulders and your knees under your hips. Keep your back flat. Slowly lift your right arm straight out in front of you while you lift your left leg straight back. Hold for a few seconds, then lower down. Do the other side.
Do 5 times on each side. Move slowly and keep your hips level. Do not let your back arch or your hips twist. If this feels too hard, just lift your arm or just lift your leg. This exercise helps your core muscles get strong and helps your balance. It also helps your back muscles, which is important for moms who bend down a lot.
7. Glute Bridges
Glute bridges help make your bottom muscles strong. Strong glutes help support your back and core. This exercise does not put any strain on your separated stomach muscles. It helps your posture and makes your core more stable.
Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides. Pull your belly button toward your spine. Lift your hips up by squeezing your bottom muscles. Make a straight line from your knees to your shoulders.
Hold for 3 seconds, then lower down slowly. Do 10 bridges. Make sure you squeeze your bottom muscles, not just push up with your back. This exercise helps make your bottom and core strong. It also helps with lower back pain that many new moms have.
8. Seated Core Compressions
This exercise helps your deep stomach muscles get strong. You can do it while sitting, which is perfect for busy moms. It helps bring separated muscles back together. You can even do this exercise while feeding your baby.
Sit up tall in a chair with your feet flat on the floor. Place your hands on your thighs. Take a deep breath in. When you breathe out, pull your belly button toward your spine and lean forward a little. You should feel your deep stomach muscles working.
Hold for 5 seconds, then relax. Do this 10 times. Focus on using your deep core muscles, not just sucking in your belly. This exercise helps train your muscles to work during daily activities. It helps your posture and makes your core stronger for lifting and carrying your baby.
Conclusion
These 8 exercises can help you fix your diastasis recti and get rid of your mummy tummy. The key is to do them regularly and focus on using your deep core muscles the right way. Start slowly and be patient with yourself. Your body needs time to heal and get strong again.
Remember that every woman is different. Some women see results in a few weeks, while others need a few months. The most important thing is to keep doing the exercises and listen to your body. If something hurts or does not feel right, stop and talk to your doctor.
Start by doing these exercises 3 times a week. As you get stronger, you can do them every day. Focus on doing the moves correctly instead of doing them fast. Quality is more important than quantity when you are fixing diastasis recti.
Be kind to yourself during this journey. Your body did an amazing thing by growing a baby. It takes time to heal and get strong again. With these exercises and some patience, you can get your core strength back and feel confident in your body again. You deserve to feel strong and healthy as you enjoy being a mom.
Found This Useful? Pin It!
