Byrne suggests abdominal compressions, pelvic tilts, toe taps, heel slides, single-leg stretches, and bridges with belly scooping. Always keep the belly pulled in, rather than doing any movement that pushes it out (and causes the telltale bulge on the midline).
Can diastasis recti be corrected with exercise?
It occurs when the rectus abdominis muscles (six-pack ab muscles) separate during pregnancy from being stretched. The separation can make a person’s belly stick out or bulge months or years postpartum. It can be repaired with special exercises that help to close the separation.
How long does it take for AB separation to heal?
Some women find their stomach muscles weaken and separate during and after pregnancy. This is known as abdominal separation, ‘diastasis recti’ or ‘recti divarication’. It is a common condition and often gets better in the first 8 weeks after having your baby.
How do you strengthen abdominal separation?
- Lying flat on your back, bring legs to a tabletop position, with knees directly over your hips.
- Inhale into your ribcage and exhale as you tap your right foot down to the floor, drawing in your core and maintaining pelvic alignment.
- Inhale as you return to neutral.
- Perform 10 reps on each side.