Crunch-Free Workout Routine To Treat Diastasis Recti

Forget the planks and crunches—this workout routine is just what you need if you’re dealing with diastasis recti

So you’ve learned that you have a gap greater than two fingers going down your stomach after giving birth. The most common reaction is to start doing some crunches and build those core muscles back again, right?

Wrong!

Crunches, plank or any traditional abdominal exercise are the last thing you should be performing right now—they actually make the diastasis larger. Before you begin to try to bring back that flat tummy and defined abs, you must fix the underlying problem—the diastasis recti. 

The routine you are about to perform may seem like a joke. You may be wondering how performing a push up against the wall is going to do anything at all. B ut to tighten your tummy you need to restore your entire core with care and patience. Before we begin don’t forget to put on your Diastasis Rehab Splint. Perform this routine at least three times a week for best results.

Move 1: Core Contraction

Sit on a bench or chair and place both hands on your abdomen. Inhale and expand your belly, feeling your hands move out. Exhale and contract your abdominals—imagine pulling them in all the way to your spine. Maintain the contraction for 30 counts (to make sure you don’t hold your breath, count out loud). Then do 10 small squeezes.

Move 2: Seated Squeeze

Rest one hand on your upper stomach and the other below your navel. Inhale to expand your belly. Exhale and draw your abs halfway toward your spine. (This is the starting position.) Contract your abs even more deeply toward your spine for two counts, then return to the starting position for two counts. Work up to 100 repetitions.

Move 3: Head Lift

Lie on your back, knees bent, feet flat on the floor. Inhale to expand your belly, then exhale to contract your abs toward your spine. (Imagine a scarf tied around your core, pulling your ab muscles together.)

Tuck your chin and raise your head off the floor, counting aloud for two. Return to the starting position for two counts. Repeat 10 times.

Move 4: Upright Push-Up

Stand at arm’s length from a wall, with palms flat against the wall. Inhale to expand your belly, then exhale and draw it toward your spine.

Press against the wall in a push-up, keeping your elbows close to your sides. As you push back to the starting position, contract your abs even more deeply toward your spine. Repeat 20 times.

Move 5: Squat Against The Wall

Stand with a stability ball behind your lower back. Step forward with both feet, keeping them hip-distance apart. Inhale to expand your belly, then exhale and contract your abs toward your spine.

Bend your knees to lower into a squat. Straighten your legs to standing and contract your abs even more deeply toward your spine. Repeat 20 times.

Move 6: Squat With Squeeze

Stand with your back against the wall, feet in front of you. Place a playground ball or pillow between your knees. Inhale to expand your belly, then exhale and contract your abs.

Bend your knees and lower into a squat. Squeeze the ball with your thighs, drawing your abs even more deeply toward your spine. Do 20 squeezes; return to start.

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