If you’ve recently had a baby and are noticing a gap in your abdominal muscles, you might be dealing with diastasis recti. This is quite common among new moms, affecting about 60% of women postpartum. Luckily, there are some effective exercises you can do at home to help strengthen your core and promote healing. Let’s dive into these nine exercises that can help you on your journey to recovery.
1. Pelvic Tilts
Start on your back with your knees bent. Gently flatten your lower back against the floor by tilting your pelvis up. Hold for a few seconds and release. Repeat this 10 times.
2. Kegel Exercises
While these are often associated with pelvic floor strength, they can also support your core. Contract your pelvic floor muscles as if you’re trying to stop urinating, hold for five seconds, then relax. Aim for 10 repetitions.
3. Modified Plank
Get into a tabletop position on your hands and knees. Engage your core and slowly extend one leg back while keeping your hips stable. Hold for a few seconds, switch legs, and repeat 5-10 times on each side.
4. Heel Slides
Lie on your back with knees bent. Slowly slide one heel away from your body while keeping your core engaged. Bring it back to the starting position and switch legs. Do this for about 10 repetitions on each side.
5. Seated Leg Lifts
Sit upright with your legs extended in front of you. Engage your core and lift one leg a few inches off the ground. Hold for a few seconds, then lower and switch legs. Repeat for 10 reps.
6. Wall Sit
Stand against a wall and slide down into a sitting position, making sure your knees are not extending past your toes. Hold for 20-30 seconds while keeping your core engaged.
7. Reverse Crunches
Lie on your back with your knees bent and feet flat on the ground. Use your lower abs to lift your hips slightly off the ground, then lower back down. Aim for 10-15 repetitions.
8. Side-Lying Leg Lifts
Lie on your side with your legs stacked. Lift your top leg towards the ceiling, keeping it straight. Lower it back down slowly. Complete 10 lifts on each side.
9. Deep Breathing
Don’t underestimate the power of breath! Sit or lie comfortably, inhale deeply through your nose, and as you exhale, engage your core. This can help reconnect your breath with your core muscles.
Remember, while some separation is normal, it’s important to monitor the gap and work towards strengthening your core. If you’re looking for more insights on home recovery, check out this great resource on pregnancy and related topics. For more tips on diastasis recti, visit this blog post. Also, read up on professional athletes and their recovery strategies here.
In summary, diastasis recti is a common condition postpartum, but with targeted exercises, you can start to heal and strengthen your core effectively. Incorporating these exercises into your routine can help you regain your strength and confidence.