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.
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.
It sounds simple, but years of habit can take a bit to correct. In fact some studies show it takes thousands of repetitions to correct bad habits. We spend 12 hours a day upright, this is key time to keep your abdominal wall from being overstretched. With your feet parallel, stack your hip bone o...
