The 2 Best Exercises to Correct Diastasis Recti

1. Flat Stomach Exercises
2. Towel Assisted Crunches

• 7 Tips to Correct Diastasis Recti Faster
• Do you actually have Diastasis Recti?

After my pregnancy, I was left with about an inch and a half gap that I really couldn't seem to get rid of! I found this last night, did all the exercises and woke up today a bit sore but my stomach was significantly flatter!

Even my fiance was amazed! It's not where I want it but I'm sure in a few months I'll be right where I want to! Why didn't I start this a year ago! You are a saint! This page should be given to every mother after delivery!Meredith Coles

1. Flat Stomach Exercises

Flat stomach or TVA (transverse abdominus) exercises strengthen the muscles deep within your abdominal wall to form a natural muscular girdle pulling your abs (or rectus muscles) together to close the gap.

3 Flat Stomach Exercises

Do any combination of those TVA or Flat stomach exercises as often as you like to correct diastasis recti.

2. Towel Assisted Crunches

• Take a long towel and wrap it around your torso with the ends in front.
• As you perform the crunch… Pull the ends of the towel towards each other in front of your belly button to help urge the muscle back together.

7 Tips to Correct Diastasis Recti Faster

1. Use a diastasis recti splint or an abdominal binder (like the one pictured above) to provide compression & support to the abdominal area.
2. Do NOT DO Any regular ab exercises or love handle exercises like sit-ups or crunches or any other twisting exercises. They may cause your diastasis recti to get worse making the gap of your abdominal separation wider.
3. The sooner you start doing diastasis recti exercises after giving birth = the easier it will be for you to close your abdominal separation.
4. Do not do any heavy lifting or yoga poses that stretch out your abs. Avoid yoga poses like the cow pose, up-dog, all backbends, belly breathing and,
5. Any exercises that'll cause your abs to bulge or stick out while exercising (your abs should remain tight or drawn in during most exercises)
6. Avoid movements where you roll up and twist at the same time (like getting up out of bed) but instead… Roll onto your side and use your arms to push yourself up.
7. When coughing, place your hands on your belly to hold your abs in place.

Before Doing Diastasis Recti Exercises,

• Make sure it's okay with your doctor. Usually your doctor will have you wait a few weeks before exercising.
• Diastasis recti usually goes away within a few weeks for most women after giving birth but before doing diastasis recti exercises,

Make Sure You Actually Have Diastasis Recti

• If you have a gap less than 2 finger widths… then this is normal after having a baby and should go away on it's on or very easily with these diastasis recti exercises
• If the gap is greater than 2½ finger widths… Follow the steps on this page to correct diastasis recti.
• If your abdominal separation is greater than 4 finger widths… Surgery may be required to close up your abdominal separation.

More ways to Get Your Body Back after giving birth

• How To Lose Weight After Having a Baby
• Get Your Body Back After a C-Section
• 13 Ways to Get Rid of Stretch Marks
• 5 Solutions for Crepey Skin After Pregnancy

More Womanly Tips

• This Exercise Gives Women Multiple Orgasms
• 7 Makeup Tricks to Look Younger
• 27 Foods for Clear Beautiful Skin