Strengthen Your Core: A Guide to Navigating Exercises with Diastasis Recti

AvatarByGenny Wilkinson Priest

If you’re a new mom or have recently given birth, chances are you may have heard of diastasis recti. This is a common condition where the abdominal muscles separate during pregnancy, leaving a noticeable gap in the midsection. While some separation is normal and can naturally resolve itself, severe cases of diastasis recti may require exercise and physical therapy to help strengthen and close the gap. However, not all exercises are suitable for those with this condition. In fact, certain exercises could actually worsen diastasis recti or cause other complications. In this article, we’ll explore what exercises to avoid with diastasis recti so that you can safely and effectively work towards healing your core post-pregnancy.

Understanding Diastasis Recti

Diastasis recti, also known as abdominal separation, is a common condition in which the abdominal muscles separate due to increased pressure on the abdomen. It is most commonly seen in pregnant or postpartum women, but can also be caused by factors such as obesity, heavy lifting, and repetitive straining of the midsection.

The condition occurs when the connective tissue between the rectus abdominis muscles (also known as the “six-pack” muscles) stretches and weakens, causing a separation of the muscles. This can lead to a bulging or doming appearance of the abdomen and may even result in back pain and poor posture.

While some degree of diastasis recti is common during pregnancy, it is important to properly address and treat it to avoid long-term consequences. This includes avoiding certain exercises that may exacerbate the condition.

Exercises to Avoid with Diastasis Recti

1. Sit-ups and Crunches

Sit-ups and crunches are popular abdominal exercises that involve flexing and contracting the abdominal muscles. However, these movements can put a lot of strain on weakened abdominal muscles and worsen diastasis recti.

Instead: Opt for core stabilization exercises that engage multiple muscle groups without putting excessive strain on your abs. Planks, bird-dogs, and side planks are great alternatives that provide similar benefits without exacerbating diastasis recti.

2. Traditional Planks

While planks are generally a safe exercise for most people, they should be avoided if you have diastasis recti. Traditional planks require you to hold your body weight using your arms while maintaining a straight line from head to toe. This position can increase pressure on your abdominal muscles, causing them to separate further.

Instead: Try modifying your plank by using an incline bench or stability ball to support your upper body. This reduces the pressure on your abs and allows you to still reap the benefits of a plank.

3. Oblique Twists

Oblique twists, also known as Russian twists, are a common exercise that involves twisting your torso from side to side while holding a weight or medicine ball. This movement can put excessive strain on the already weakened connective tissue and can aggravate diastasis recti.

Instead: Focus on exercises that target your obliques without putting excessive pressure on your abdominal muscles. Side planks with rotations or standing cable twists are great alternatives that can help strengthen your obliques without worsening diastasis recti.

4. Bicycle Crunches

Similar to traditional crunches, bicycle crunches involve flexing and rotating the torso while lying on your back. This movement puts a significant amount of stress on the abdominal muscles and can worsen diastasis recti.

Instead: Opt for exercises that engage multiple muscle groups without straining your abs. Deadbugs or stability ball pikes are great alternatives that can provide similar benefits without exacerbating diastasis recti.

5. High-Intensity Exercises

High-intensity exercises such as burpees, jumping jacks, and mountain climbers require quick and explosive movements that put immense pressure on the abdomen. These exercises may cause further separation of the abdominal muscles and should be avoided if you have diastasis recti.

Instead: Low-impact exercises such as swimming, walking, or yoga can be great alternatives for high-intensity workouts if you have diastasis recti.

Exercises Safe for Diastasis Recti

1. Kegels

Kegels are pelvic floor strengthening exercises that involve contracting and relaxing the muscles used to control urination. These exercises not only help with urinary incontinence but also help strengthen the core muscles without putting any stress on the abdominal muscles.

2. Standing Side Bends

Standing side bends are a great alternative to traditional crunches as they target the oblique muscles without putting excessive pressure on the abs. Start by standing with your feet hip-width apart and arms by your sides, then slowly lean to one side, keeping your abs engaged. Return to the starting position and repeat on the other side.

3. Wall Sits

Wall sits are a low-impact exercise that targets multiple muscle groups, including the glutes, quads, and core. To perform a wall sit, lean against a wall with your feet hip-width apart and slide down until your thighs are parallel to the ground. Hold this position for 30 seconds or longer if you can.

4. Cable Pull-Throughs

Cable pull-throughs target multiple muscle groups in the lower body while providing core stability. Start by standing facing away from a cable machine with a rope attached to it. Hold onto the rope with both hands in front of your body and step back so that there is tension on the cable. From here, bend at the hips while keeping your core tight and pull the rope through your legs, then return to starting position.

Diastasis recti is a common condition that can be caused

What Exercises Can Be Detrimental For Diastasis Recti

Diastasis recti is a common condition that affects many women, especially after pregnancy. It is a separation of the abdominal muscles, also known as the rectus abdominis, which can cause a visible bulge or protrusion in the stomach area. While this condition is not dangerous, it can be uncomfortable and even affect your daily activities.

If you have diastasis recti, it is important to avoid certain exercises that can worsen the condition. These exercises can put undue stress on your abdominal muscles and cause further separation. In this article, we will discuss some of the exercises that you should avoid if you have diastasis recti.

1. Crunches and Sit-Ups

Crunches and sit-ups are popular abdominal exercises that are often included in workout routines. However, these exercises involve flexing the abdominal muscles and can put strain on your already weakened muscles if you have diastasis recti. This can worsen the separation and make it more difficult for your muscles to heal.

Instead of crunches or sit-ups, opt for gentler core-strengthening exercises that engage and strengthen other muscle groups, such as planks or Pilates.

2. Russian Twists

Russian twists are another exercise to avoid if you have diastasis recti. This exercise involves twisting your upper body from side to side while holding a weight or medicine ball. This twisting motion can cause strain on your abdominal muscles and aggravate your condition.

Instead of Russian twists, try engaging in Pilates or yoga poses that target your oblique muscles without putting too much strain on your abs.

3. Heavy Weight Lifting

While strength training is beneficial for overall health and fitness, those with diastasis recti should steer clear of heavy weight lifting. This is because the added weight can put extra stress on your weakened abdominal muscles and cause further separation.

If you want to strength train, opt for lighter weights and focus on exercises that engage your whole body instead of targeting your abs specifically.

4. High-Impact Exercises

High-impact exercises, such as running or jumping, can also be detrimental for diastasis recti. These activities can cause jarring movements in the body, which can put pressure on your abdominal muscles and exacerbate the condition.

Instead, choose low-impact cardio activities like walking or swimming to get your heart rate up without putting too much strain on your abs.

5. Planks and Push-Ups

Planks and push-ups are popular bodyweight exercises that are challenging and effective for strengthening the core. However, these exercises also involve flexing the abdominal muscles and can worsen diastasis recti if not done correctly.

If you want to incorporate planks or push-ups into your workout routine, make sure to keep your core engaged and avoid arching or sinking in the lower back. As an alternative, you can do modified versions of these exercises by using a stability ball or wall for support.

Tips For Working Out Safely With Diastasis Recti

While it may seem overwhelming to have to avoid certain exercises if you have diastasis recti, there are still plenty of ways to stay active and keep your body strong and healthy. Here are some tips for working out safely with diastasis recti:

1. Listen To Your Body

Everyone’s body is unique, so it is important to listen to yours when it comes to working out with diastasis recti. If an exercise feels uncomfortable or causes pain, stop immediately and try a modification or a different exercise altogether.

2. Engage Your Core

Engaging your core is crucial for preventing further separation of your abdominal muscles. Whenever you are doing any exercises, make sure to engage your core by drawing your belly button towards your spine. This helps to protect and support the muscles.

3. Avoid Strain On Your Abdominal Muscles

As mentioned earlier, exercises that put strain on your abs should be avoided. This includes any movements that involve twisting or bending at the waist. It is important to keep your spine in a neutral position while working out to avoid putting unnecessary stress on your abdominal muscles.

4. Seek Professional Guidance

If you are unsure about which exercises are safe for you with diastasis recti, it is always best to seek professional guidance from a certified personal trainer or physical therapist. They can help tailor a workout plan that caters to your specific needs and limitations.

Diastasis recti can be challenging, but it does not have to prevent you from staying active and maintaining a healthy lifestyle. Avoiding certain exercises and incorporating safe alternatives can help protect and strengthen your abdominal muscles as they heal

1) What is diastasis recti and why does it matter when exercising?
Diastasis recti is a condition where the abdominal muscles separate and create a gap, often after pregnancy or excessive strain on the core. When exercising, it’s important to avoid movements that can further widen this gap and potentially cause health issues.

2) What types of exercises should be avoided with diastasis recti?
Any exercises that put pressure on the abdominal muscles and cause them to bulge or separate should be avoided. This includes sit-ups, crunches, planks, and traditional core workouts.

3) Are there any modifications that can make these exercises safe for those with diastasis recti?
Yes, there are modifications that can help make traditional core exercises safe for those with diastasis recti. These include using an exercise ball or support for your back during crunches, doing pelvic floor exercises before engaging in planks, and practicing controlled breathing techniques while performing any exercise.

4) Are there any specific exercises that can help heal diastasis recti?
Yes, there are specific exercises that can help strengthen the core and close the gap caused by diastasis recti. These include pelvic tilts, bird dogs, and modified side planks. However, it’s important to consult with a medical professional before beginning any workout routine if you have this condition.

5) Are there any warning signs to look out for when exercising with diastasis recti?
Yes, some warning signs include a bulging or doming of the abdominal muscles during movement, lower back pain during or after exercising, or incontinence issues. If you experience any of these symptoms while working out, stop immediately and speak with your doctor.

6) Is it possible to heal diastasis recti without surgery?
Yes, it is possible to heal diastasis recti with proper exercise and rehabilitation techniques. Surgery should only be considered as a last resort if traditional methods do not show improvement. It’s important to work closely with a medical professional or physical therapist throughout the healing process to avoid worsening the condition.

In conclusion, diastasis recti is a common condition that affects many women, especially during and after pregnancy. It is important for individuals with diastasis recti to be cautious of the exercises they engage in to prevent worsening their condition. Avoiding certain exercises and modifying others can help to strengthen the core and improve the symptoms of diastasis recti. It is also important to consult with a healthcare professional and potentially seek physical therapy for proper guidance on safe exercises. Additionally, maintaining good posture and avoiding activities that put strain on the abdominal muscles can also aid in the recovery process. By being aware of what exercises to avoid and implementing appropriate modifications, individuals with diastasis recti can promote healing and improve their overall quality of life. Remember, listening to your body and taking necessary precautions is key in managing this condition. Stay patient, consistent, and focused on strengthening your core in a safe manner.

Author Profile

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Genny Wilkinson Priest
Genny Wilkinson Priest began her journey into Ashtanga yoga in 2000 while working as a journalist in her native New York City. Initially drawn to the practice for its physical benefits, Genny soon discovered the profound mental advantages, especially during the challenging period following the 9/11 terror attacks.

Which she covered as a journalist for Reuters. Her professional career took her to Singapore, where she wrote for Time Magazine, and then to Paris, before she finally settled in London.

As her family expanded to include four boys, Genny decided to leave full-time journalism to immerse herself in yoga studies. She achieved certification as a Shri K Pattabhi Jois Ashtanga Yoga Institute Authorised Level 1 teacher, a British Wheel of Yoga teacher, and a Yoga Alliance-certified teacher.Genny’s passion for yoga philosophy led her to pursue a Master’s Degree in the Traditions of Yoga and Meditation at SOAS in London.

From 2024, Genny Wilkinson Priest has started writing an informative blog on the “Niche Name” niche. She writes informative posts and answers queries on topics that people seek in the niche. This transition marks a significant shift from her previous focus on journalism and traditional media to a more interactive and digital form of communication.

Genny’s blog aims to provide valuable information and foster a community of yoga enthusiasts who can learn and grow together. Her extensive background in both journalism and yoga practice ensures that her content is both authoritative and engaging.