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How to Strengthen Your Core Postpartum with Abdominal Separation Exercises

After giving birth, many women experience diastasis recti—a separation of the abdominal muscles. This can lead to back pain and other postpartum issues. However, there are exercises you can do to strengthen your core and fix your abdominal separation. Let’s dive in!

What is Diastasis Recti?

Diastasis recti is a separation of the two sides of the rectus abdominis muscle, which runs down the middle of your abdomen. It occurs when the linea alba—the tissue connecting the two sides of your abdominals—stretches too much during pregnancy and does not have time to recover properly.

It is more common in women who have multiple pregnancies or those who don’t exercise regularly during pregnancy. The condition can cause back pain, pelvic instability, and weakened core strength.

Pregnant woman on gymball
© Yan Krukau:

How Can You Fix Diastasis Recti?

The good news is that it is possible to fix diastasis recti. Here are 3 key steps you should take:

1) Heal first – Before doing any exercise, make sure you’re fully healed from childbirth. This will ensure that your body can handle the strain of an exercise routine without further injuring itself or slowing down recovery time.

2) Strengthen your core – Once you’re ready for exercise, focus on strengthening your core muscles with plank exercises and other ab-focused exercises such as reverse crunches and leg lifts. Be sure to keep your pelvis neutral while doing these exercises so that you don’t further aggravate any existing abdominal separation issues.

3) Don’t forget about proper posture – Improving posture can help reduce back pain caused by diastasis recti and help improve overall fitness results from other exercises as well. Make sure you’re standing up straight with your shoulders back and stomach tucked in at all times throughout the day.

This will help strengthen both your back muscles and abdominal muscles over time.

There are plenty of ways to strengthen your core postpartum with abdominal separation exercises without worsening existing issues or risking further injury due to improper form or technique.

By following a few simple steps–healing first, strengthening core muscles through planks, crunches, and leg lifts; and improving posture–you’ll be on track for a stronger core in no time!

As always, it’s important to consult with a doctor before starting any new exercise regimen after giving birth. With proper guidance and guidance, you’ll be able to heal from diastasis recti quickly and safely!