7 Best Exercises for Diastasis Recti for Flat Tummy

Last updated on January 9th, 2024 at 01:56 pm

• Diastasis recti is a common postpartum condition that affects many women.
• It occurs when the abdominal muscles separate due to stretching during pregnancy.
• This separation can cause a bulge or “pooch” in the abdomen that can be difficult to eliminate through diet and exercise alone.
• Fortunately, specific exercises can help strengthen the abdominal muscles and reduce the appearance of diastasis recti.
• With the right exercises and guidance, many women can fully recover from this condition and regain their pre-pregnancy abdominal strength.

Pregnant ladies, after the delivery of a baby, commonly complain of an abnormal gap between the muscle bellies around the navel, termed diastasis recti. It can be managed by doing diastasis recti exercises regularly. Diastasis rectus abdominis, a midline inter-recti separation, is a common health issue afflicting both pregnant and postpartum women¹.

The gap formation occurs between two bellies of the rectus abdominis muscle in the linea alba. When the measure of gap formation exceeds 2 cm, it is termed diastasis recti. This also increases the risk of developing a hernia.

Fortunately, it can be managed effectively at home by following a few effective exercises. If you have the issue of diastasis rectus, then read this article till the end to get the most out of it.

Easy physiotherapy exercises for diastasis recti

Diastasis recti is a separation of the two muscle bellies of the rectus abdominis. To be termed diastasis recti, the minimum gap between the muscle bellies should be 2 cm. Though it can happen to anyone, it is commonly associated with pregnancy and postpartum.

Our abdomen is supported by large flaps of muscles on the front and sides. Two large bellies of flat muscles are present on the front of the abdomen, known as rectus abdominis. It originates from the lower end of the thoracic cage and enters into the pubic symphysis at the bottom.

Causes of diastasis of rectus abdominis

We all might have observed a sports personality or a bodybuilder with a six-pack on their abdomen. This six-pack formation is strong rectus abdominal muscle bellies resulting from regular workouts. While a strong rectus abdominis is important for a flat tummy, when it becomes weak or stretched, the belly or the content of the abdomen bulges out, which we all know as a belly bulge.

In a pregnant woman, especially during the third trimester, these muscles are under continuous stretch to create extra room to accommodate the baby bump. This constant pressure and stress create a gap between the left and right bellies of the rectus abdominis. If this gap exceeds more than 2 cm, then it is termed diastasis recti.

So, whatever exercises we will learn here aim to strengthen these muscles. This strengthening of the muscles will help reduce the belly bulge, and in turn, it will help to reduce the gap. Let us proceed with the seven best and easiest diastasis recti exercises.

#1 Static abdominal contraction exercise for diastasis recti

The first exercise for diastasis rectus is the core exercise, and research has proved that the deep core stability exercise program is effective in treating diastasis recti and improving postpartum women’s quality of life¹. This is a static strengthening exercise for abdominal muscles that are present in the front of our tummy, so for this exercise, your starting position should be lying on your back with your hip and knee bent.

1. Lie down on your back with your hips and knees bent.
2. Take a deep inspiration and then slowly expel the air.
3. During expiration, contract your abdominal muscles and simultaneously press your hip towards the bed, then take a deep breath inside and repeat the exercise described above.
4. Repeat the exercises 10 to 15 times in a single session and twice daily.

Before proceeding to the other exercises, let us first try to understand rectus diastasis and how these exercises would help you.

#2 Head lift with posterior pelvic tilt workouts for diastasis recti

The second exercise in our list of best exercises for diastasis recti is head lifting with posterior pelvic tilt. Please don’t get confused with the title of the exercise. It may sound not very easy, but it’s a simple exercise. You can perform it very quickly by following the instructions below.

1. The starting position for this exercise is lying on our back with the hip and knees bent and the foot in contact with the floor.
2. Cross your palm and finger behind the head.
3. In this posture, take a deep breath inside and slowly lift your head and shoulder off the bed while simultaneously breathing out.
4. We need to hold this position for 5 seconds and then lower it slowly.
5. Repeating this process at least 15 times in a single session.

#3 Hip bending exercises for diastasis recti

To perform this exercise, follow these steps:

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Breathe normally and lift one leg off the bed.
3. Lift the leg until your hip and knee reach a 90-degree angle.
4. Hold this position for 5 seconds.
5. Lower your leg back down to the starting position.
6. Repeat this process with your opposite leg, holding for another 5 seconds.
7. Continue alternating between your left and right legs for a minimum of 20 repetitions.

#4 Cycling in the air exercises for diastasis abdominal

Our next exercise is cycling in the air.

1. Lie on your back with your knees and hips bent, feet flat on the floor.
2. Lift both legs off the ground so that your knees and hips come to a 90-degree angle.
3. Straighten one leg at a time, keeping it off the bed, and then bring it back to the starting position.
4. Alternate between straightening your left and right legs, as if cycling in the air.
5. Remember that this exercise can be quite stressful on your lower back, so if you have any lower back issues such as disc bulge or sciatica, you should avoid doing it.

Also read: Heart Disease Risk in Young Linked to Maternal Diabetes

#5 Knee bending alternately

This exercise is similar to the one we just discussed but with a slight tweak.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Keep your heels in contact with the floor throughout the exercise.
3. Alternately straighten your left and right legs, while sliding your heels along the floor.
4. Repeat this movement at least 20 times in a single session.
5. Perform this exercise twice daily.

#6 Double straight leg raise

Before we proceed with the exercise, let me mention that it is also stressful on our lower back. We strictly instruct you to avoid this particular exercise if you have any issues with lower back pain.

1. Lie on your back with your legs straight.
2. Raise both legs simultaneously off the bed.
3. Bring your legs up to roughly a 30-degree angle.
4. Hold this position for 5 seconds.
5. Count 1 to 5, and then slowly lower your legs back down.
6. Repeat this exercise a minimum of 10 times in a single session.

#7 Superman exercise

The final exercise in the list of best diastasis recti exercises is the Superman exercise. It is a very simple yet very effective exercise performed in a quadruped position.

1. To perform this, first, come to the quadruped position, as shown in the figure.
2. In this position, raise one of your hands and the opposite leg simultaneously and hold this position for 5 seconds.
3. For example, if we are raising our left hand, we need to raise our right leg off the bed; while doing so we have to keep our elbow and knee as straight as possible.
4. Balance yourself properly, hold this position for 5 seconds, and then repeat it on the other side.
5. Repeat this process a minimum of 20 times in a single session. 

Safe cardio exercises

Cardio exercises are important, but low impact cardio exercises are recommended at this stage. These include brisk walking, swimming, and indoor cycling. For more information, please refer to the article “Postpartum Cardio Exercises & Diastasis Recti.”

Final word

Exercises are important. However, I would also recommend using an abdominal binder after the C-section that helps keep the diastasis recti together. Use it for at least three months of post-surgery (remove abdominal binder while exercising).

These exercises are aimed at strengthening the rectus abdominis muscle, a strong abdominal muscle is important for maintaining a flat tummy. Hence, these exercises will not directly help to rejoin the gap in the muscle belly. Rather, it will assist in keeping them together.

In my years of working as a physio, I have also noticed complaints of buttock pain in ladies after the delivery of the baby. I have described very effective tips and exercises to manage this kind of pain; read this article here.

Keep Reading: Buttock pain when sitting? Tips for piriformis syndrome

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Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.