10-Minute Diastasis Recti Workout

Kate Laing
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Duration:   11  mins

If you recently had a baby and you have diastasis recti we have a program to help you heal and get strong! Don’t know what diastasis recti is? Diastasis recti is an abdominal separation seen in postpartum women where the space between the two sides of the rectus abdominus muscle (low abs) is larger than it should be. At the beginning of this workout you will get a great explanation as to how you can find out if you have this condition.

It is important that you take the advice at the beginning of this video to measure your separation before you begin exercising with diastasis recti. If your space if larger than 2 inches (or two fingers), check with a doctor or physical therapist before you exercise. If your space is smaller or you are simply looking for a way to prevent this from happening then try these diastasis recti exercises!

Diastasis recti exercises are a great way to strengthen the abdominal muscles that may have separated during pregnancy. This 10-minute workout focuses on safely tightening the core and rebuilding the abdominal wall. Join trainer Kate Laing as she guides you safely through a series of small, controlled movements to build your abdominal strength and help you heal. These moves look small and simple, but you will feel the powerhouse of you abdominals working hard! The key is to stay focused on form and breathing.

Grab a mat, a pillow and a Thera-band or towel and follow Kate while she teaches you the pelvic curl, hip opener, and c-curve movements just to name a few. All of these diastasis recti exercises are meant to help you connect the deep muscles of your core to help you get stronger, longer and stay upright for the rest of your life! Of course you should also check out our low-impact pregnancy workouts whether you are going to have a baby or just had one and are trying to get back into shape!