How to Fix Diastasis Recti Naturally: 7 Safe Exercises for Postpartum Moms

After pregnancy, many moms face a common issue known as diastasis recti, which is when the abdominal muscles separate. This can lead to a noticeable gap in the belly area. The good news is that there are ways to help your body heal naturally. In this article, we’ll explore how to fix diastasis recti naturally with seven safe and effective exercises that postpartum moms can do at home. These exercises focus on rebuilding core strength without putting unnecessary strain on your body.

Key Takeaways

• Diastasis recti is common after pregnancy and can be addressed with specific exercises.
• Proper breathing techniques are essential for core healing.
• Gentle movements can help strengthen the abdominal muscles without causing further separation.
• Avoid traditional crunches and sit-ups as they can worsen diastasis recti.
• Consistency is key; aim for short daily sessions of these exercises.

1. Diaphragmatic Breathing

Okay, so first things first, let's talk about breathing. I know, it sounds super basic, but trust me, it's the foundation for fixing that diastasis recti. Most of us are walking around breathing all wrong, like up in our chests, which just makes everything tighter and doesn't help our core at all. We need to get back to breathing with our diaphragm.

Diaphragmatic breathing helps engage your core muscles properly, which is super important for healing. It's like retraining your body to work the way it's supposed to.

Here's how I've been practicing it:

• Lie on your back. Seriously, just chill out for a sec.
• Put one hand on your chest and the other on your belly. This helps you feel what's going on.
• Inhale slowly through your nose, and focus on making your belly rise while your chest stays pretty still. Think of filling your lungs from the bottom up. You should feel the lower ribs and belly expand.
• Exhale slowly through your mouth, and feel your belly fall. You can even make a "shhh" sound as you exhale to help engage your abdominal muscles.

It might feel weird at first, especially if you're used to chest breathing. But keep at it! Try to practice this for a few minutes several times a day. You can do it while you're lying in bed, waiting in line, or even sitting at your desk. The more you practice, the more natural it will become. You can even try it in different positions – on your side, on all fours, kneeling, and standing. The goal is to make diaphragmatic breathing your new normal. This type of breathing helps to coordinate the diaphragm and pelvic floor, which is key for core recovery.

2. Umbrella Breathing with Kegel

Okay, so this one sounds a little weird, but trust me, it's effective. Umbrella breathing combined with a Kegel is all about coordinating your breath with your pelvic floor muscles. It's like teaching your body to work as a team again after pregnancy. I know, easier said than done, right?

Here's the deal:

• Start either standing with slightly bent knees or sitting comfortably. I personally prefer sitting on a chair because it helps me focus.
• Imagine your ribcage is an umbrella. As you inhale, picture that umbrella opening up in all directions – front, back, and sides. Really try to feel your ribcage expanding.
• Now, the Kegel. As you start to exhale, gently engage your pelvic floor muscles, like you're trying to stop the flow of urine. Keep those muscles engaged as you slowly exhale, emptying your belly, then your middle, and finally your chest. Think of drawing your abdominal muscles up and in as you go. This is similar to the pelvic floor exercises that are important after a hysterectomy.
• Repeat this about 10 times, focusing on each breath. Then, try to incorporate this breathing pattern into the other exercises. It's all about making it second nature.

This exercise is great because it connects your breath to your core and pelvic floor. It's not just about strengthening muscles; it's about retraining your body to function as a whole unit. Plus, you can do it pretty much anywhere!

3. Heel Slides

Okay, so heel slides are pretty simple, but don't let that fool you – they're great for gently waking up your core after having a baby. I remember when I first started doing these, it felt like nothing, but after a few reps, I could really feel my abs starting to engage. It's all about control and connecting with your body again.

Here's how I usually do them:

• Lie on your back with your knees bent and feet flat on the floor. Make sure you're not arching your back too much; try to keep it in a neutral position.
• Inhale deeply, letting your belly rise. As you exhale, gently draw your belly button towards your spine. This is where you start to engage your core.
• Slowly slide one heel away from your body, straightening your leg as much as you comfortably can while maintaining that core engagement. Don't let your back arch or your abs bulge out. Think about using your core breathing throughout the movement.
• Inhale as you slide your heel back to the starting position, keeping your core gently engaged.
• Repeat on the other side. I usually aim for 10-12 reps on each leg.

The key is to go slow and focus on your form. It's not about how far you can slide your heel, but about how well you can control your core throughout the movement. If you feel any pain or discomfort, stop and adjust your position.

Heel slides are a fantastic way to start reconnecting with your core muscles without putting too much strain on your body. They're also great for improving your body awareness and coordination after pregnancy. I found that doing these regularly helped me feel more connected to my body and more confident in my ability to heal my diastasis recti.

4. Pelvic Tilts

Pelvic tilts are a gentle way to start reconnecting with your core muscles after giving birth. They help improve awareness of your abdominal muscles and pelvic floor without putting too much strain on your body. It's all about controlled, small movements.

Here's how I usually do them:

1. Lie on your back with your knees bent and feet flat on the floor. Make sure your lower back isn't pressed hard into the floor; there should be a small natural curve.
2. Inhale deeply, letting your belly rise. This is where you relax a bit.
3. Exhale slowly, gently tilting your pelvis upward. Imagine you're trying to flatten your lower back against the floor. You should feel a slight engagement of your abdominal muscles.
4. Hold for a second or two, then inhale as you release back to the starting position.
5. Repeat this about 10-15 times. The key is to move slowly and mindfully, focusing on the connection with your core.

It's important not to overdo it. If you feel any pain, stop immediately. The goal is to gently re-engage your muscles, not to push yourself too hard. Think of it as a gentle nudge to wake up those sleepy postpartum muscles.

5. Seated Leg Lifts

Seated leg lifts are a simple, yet effective exercise you can do pretty much anywhere. They're great because they engage your core while being gentle on your body. I started doing these a few weeks postpartum, and they really helped me feel like I was reconnecting with my abdominal muscles.

Here's how I usually do them:

• Sit upright in a chair with your feet flat on the floor.
• Engage your core, pulling your belly button towards your spine.
• Slowly lift one leg a few inches off the floor, keeping your knee bent.
• Hold for a second, then slowly lower your leg back down.
• Repeat on the other side.

It's important to maintain good posture throughout the exercise. Avoid leaning back or arching your back, as this can put unnecessary strain on your lower back. If you feel any pain, stop immediately.

I aim for about 10-15 reps on each leg. The key is to focus on controlled movements and proper form, rather than speed or quantity. You can gradually increase the number of reps as you get stronger.

6. Side-Lying Leg Lifts

Okay, so side-lying leg lifts might seem super basic, but trust me, they can be really effective when you're trying to fix that diastasis recti. It's all about engaging the right muscles and not just flailing your leg around. I remember the first time I tried these after having my little one; I was surprised at how much my core had weakened. It's a humbling experience, to say the least.

Here's how I usually do them:

1. Lie on your side, making sure you're in a straight line from head to toe. You can prop yourself up on your elbow for support, or lie all the way down. Whatever feels most comfortable.
2. Engage your core. Think about gently pulling your belly button towards your spine. This is key! You don't want to just use your hip flexors.
3. Slowly lift your top leg, keeping it straight. Don't go too high – just lift it to a point where you feel the muscles in your outer hip and thigh working. It's not about how high you can lift, but about control and engagement.
4. Lower your leg back down slowly. Again, control is important. Don't just let it drop.
5. Repeat for about 10-15 reps on each side.

The key is to focus on controlled movements and proper core engagement. If you start feeling it in your lower back, you're probably not engaging your core enough. Take a break and readjust your form.

I found that doing these consistently, along with the other exercises, really helped me feel stronger and more connected to my core. It's not a quick fix, but it's definitely worth the effort. Remember to breathe throughout the exercise. Inhale as you lower your leg, and exhale as you lift. Breathing is so important for core muscle recovery.

I've also found that adding a resistance band around my ankles makes these even more challenging. But start without the band and work your way up. You can also try variations like pulsing at the top or doing small circles with your leg. Just listen to your body and don't push yourself too hard, especially in the beginning.

7. Cat-Cow Stretch

The Cat-Cow stretch is a gentle way to improve spinal mobility and can be really soothing, especially after having a baby. It's all about coordinating your breath with movement, which can also help calm your nervous system. This exercise promotes flexibility and can relieve tension in your back and abdomen.

To do it:

1. Start on your hands and knees, making sure your wrists are under your shoulders and your knees are under your hips. Your back should be flat, like a tabletop.
2. As you inhale, drop your belly towards the floor. Lift your tailbone and chest towards the ceiling, creating a gentle curve in your lower back. This is the "Cow" pose. Think about drawing your shoulder blades together.
3. As you exhale, round your spine towards the ceiling, tucking your tailbone and drawing your pubic bone forward. Release your head towards the floor, but don't force your chin to your chest. This is the "Cat" pose. Imagine you're trying to make space between your shoulder blades.
4. Continue flowing between these two poses for 5-10 breaths, coordinating your movement with your breath. Move slowly and mindfully, paying attention to how your body feels. If you experience any pain, stop immediately.

This stretch is great because it's low-impact and can be modified to suit your needs. If you have any wrist issues, you can do it on your forearms. Just listen to your body and don't push yourself too hard, especially in the early postpartum period. Remember to engage your core breathing throughout the movement for added support.

Wrapping It Up

So there you have it! Fixing diastasis recti naturally is totally doable with some patience and the right exercises. Remember, it’s all about consistency. You might not see results overnight, but if you stick with it, you’ll likely notice improvements over time. Just be sure to listen to your body and don’t push yourself too hard. If something feels off, don’t hesitate to reach out to a healthcare professional. You’ve got this, and your body will thank you for the care you give it!

Frequently Asked Questions

What is diastasis recti?

Diastasis recti is when the muscles in your belly separate, often due to pregnancy. It can leave a gap in the middle of your stomach.

How can I tell if I have diastasis recti?

You can check by lying on your back and lifting your head and shoulders. If you see a bulge or feel a gap in the middle of your belly, you might have it.

Can diastasis recti heal on its own?

Sometimes, the gap can close on its own after giving birth, but many women need to do exercises to help it heal.

Are there exercises I should avoid?

Yes, avoid exercises like crunches and sit-ups, as they can make diastasis recti worse.

How long does it take to heal diastasis recti?

Healing can take time and varies for each person. Consistent exercise over several weeks or months can help.

Can I fix diastasis recti without surgery?

Yes, many women can improve their condition with exercises and physical therapy without needing surgery.

Is it safe to exercise after having a baby?

It's usually safe to start gentle exercises after getting the okay from your doctor, but listen to your body.

What are some good exercises for diastasis recti?

Some safe exercises include diaphragmatic breathing, heel slides, and pelvic tilts, which help strengthen your core.