How To Rebuild After Diastasis Recti

Diastasis recti are thinning of the tissue that connects the two sides of rectus abdominis. This tissue is called the linea alba.To know more keep reading CRB Tech Reviews.

When pressure builds, as during pregnancy, the connective tissues weakens and become thinner. This also increases load in other parts of the body, which could affect posture and cause back ache. Pregnancy is a common cause of diastasis recti, but it could also be caused by rapid weight gain, intense abdominal exercise, and even heavy lifting.

If you have diastasis recti, you would need to adjust your training.  

Signs of Diastasis Recti

The typical way to test for diastasis recti is to lie flat on your back and lift your head off the ground while palpating the linea alba.

Diastasis Recti

If you have diastasis recti, you might also notice an abdominal protrusion when you do crunches, or you might have a stubborn pregnancy pooch. Study suggests you could have an abdominal protrusion without a diastasis and vice versa. If you observe an abdominal protrusion while doing crunches or any other time, have a talk with your physician or a physical therapist so you could determine the exact cause.

Although diastasis recti are a separation of the rectus abdominus muscles, research indicates the transversus abdominis plays a crucial role in the prevention and cure of diastasis recti.  

If you have diastasis recti, diet and regular exercise could help, but you’ll also need to skip the hundreds of GHD sit ups until your diastasis is completely healed.

 A Twelve-Week Cycle of Free Workouts

The diastasis recti cure workout program is ideal for women who have received the green light to exercise after delivery and is looking for an effective way to rebuild core strength and stability. However, pregnancy is not the only cause of diastasis recti.

The cycle includes 3 four-week phases:

Phase one is to stabilize the core muscles and restore abdominal strength and lower back support through weight workouts, walking, and core exercises.

Phase two continues the exercises from phase one, but with kettle bell workouts added twice a week to build strength.

Phase 3 adds in one day of high-intensity cardiovascular exercise to increase the load and turning down the volume for your strength work.


The goal of the workouts is to lose baby weight while also strengthening the core musculature. There are no conventional core exercises in the series. Until your diastasis completely healed, avoid the exercises, which could aggravate the condition. Even after your diastasis has healed, you might avoid them and opt for movements that place less load on the abd”

Although it is recommended to avoid direct ab work, it is pretty well known in the fitness community, your clients might not know how detrimental it could be to the postpartum body

Studies have repeatedly shown isolated abdominal work might not be the most effective way to build core strength. For example, a 2013 research published compared the following isolation core exercises and integrative core exercises:

Isolation Exercises


Oblique Crunch


Integrative Exercises

Mountain Climber Plank

Hover With Lateral Reach

Side Hover

Pointer With Resistance Bands

After testing all the exercises and measuring muscle activation, the researchers concluded that the activation of the abdominal and lumbar muscles was greatest during the integration exercises that needed activation of deltoid and gluteal muscles.

For example, the rectus abdominals is 27% more active during the hover with lateral reach exercise than it was during the traditional crunch.

Diastasis Recti-Safe Exercises

Here are a few of the exercises for diastasis recti recovery. Like the exercises used in the study, they are not direct ab exercises but will still help close the gap.

Diastasis Recti

Strength Exercises

Glute bridge

Side plank

Australian pull up

Single leg deadlift

Bodyweight squats/wall sit

These exercises use many muscle groups to support and strengthen the core musculature. 

Natural Movements




Restorative Poses

Legs up wall

Psoas release

Child’s pose

The natural movements and restorative poses helps to engage the core musculature in a dynamic way, as opposed to in isolation.

Give It Time

The twelve-week workout cycle is similar to the methods used to heal diastasis recti. 

We conclude now.

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