If you are following our programs, all workouts are already modified for you! There is no universal list of don’ts in the diastasis recti world. But because it is usually the intra- abdominal pressure that causes the recti muscles to have a bigger gap between them, our direction is to stay away from applying extra intra-abdominal pressure.
Until your transverse abdominis (TA) can stabilize your torso and your muscles are firing effectively we don't recommend planks, push ups, quadruped positions, and most traditional abdominal exercises. We progressively add these layers in our 3 phases of the diastasis recti program to safely and efficiently create core stability.
Meet Lisa, a mom of three with a 4-finger width diastasis (abdominal separation). Our core physical therapist performs a diastasis test and talks about how Lisa reduced her diastasis with specific core exercises. Video courtesy of the Moms Into Fitness Prenatal & Postnatal Instructor course.
An overview on diastasis recti, the research and how to exercise with a diastasis. Video courtesy of the Moms Into Fitness Prenatal & Postnatal Instructor Course.
When is it safe to add a wall plank or plank to your routine? This video comes from our Diastasis Recti program.
