Support your posture by rooting all 4 corners of your feet into the ground. Then, engage your quads, glutes, and core to stand up straight. It may take practice, but good posture becomes a habit if you’re consistent. Standing sway back, with your hips and stomach pushing forward and your shoulders slouched, can lead to diastasis recti. This posture leaves your core, inner abdominal muscles, gluteus, and trapezius muscles weak. [4] X Research source
Ask older children to get out and walk going uphill to reduce the amount of weight that you’re pushing. [5] X Research source Women who are pregnant and have already had children are prone to diastasis recti. [6] X Research source Mothers of toddlers who are pregnant with their second or third (or fourth!) child often spend a lot of time pushing their older kid(s) around in strollers, as well as lifting their children. It’s important to use good form, because pushing a stroller incorrectly can increase abdominal separation. [7] X Research source
If you’re struggling to roll onto your side, use your arms and legs to help you turn over. If you’re in bed, prop a pillow behind your back to keep yourself on your side all night. [8] X Research source As your pregnancy progresses, you should be trying to sleep on your side, especially your left side, anyway to improve the flow of blood and nutrients to the placenta. [9] X Research source
Belly bands can help physically bring the abdominal muscles closer together. Wear the belly band while you exercise or go about your daily activities. You can continue wearing the belly band postpartum for additional support. Don’t wear the belly band for more than 2 to 3 hours at a time. Always check with your doctor before wearing any compression garment. If you have compromised circulation or your blood pressure is too high or low you might not be a good candidate for wearing a belly band. [12] X Research source Wearing this support band while pregnant can also help if you have unhealed abdominal separation from a previous pregnancy. [13] X Research source
Try 2 sets of 12-15 reps, or as many as your body feels comfortable with. Many fitness experts will caution you against doing any crunches when you’re pregnant, stating that the crunching motion can increase pressure on your abdominal muscles and worsen separation. However, recent research shows that crunches are safe and effective exercises for strengthening the core muscles when you perform them correctly. Be sure that you engage your transverse abdominal muscles before doing a crunch. [14] X Research source If you do crunches incorrectly, it can worsen diastasi recti. Only perform these exercises after you’ve consulted with a doctor and preferably a personal trainer to ensure that you are using correct form. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Don’t relax your abs or arch your back over the ball when you return to the starting position. Keep your core engaged the whole time. [16] X Research source
Don’t let your lower back or hips drop toward the floor. Don’t raise your hips too high either. [17] X Research source
Don’t let your hips sag toward the floor. Good form is more important than the length of time you hold the plank. [18] X Research source
To do arm and leg extensions, keep your back straight, hips even, and core tight. Lift your left leg straight behind you and your right arm straight in front of you. Bring your knee toward your elbow while squeezing your abs, rounding your back, and breathing out. After about 10 reps switch sides. [19] X Research source
If lowering your hips hurts your lower back, just hold the 90-degree position. Make sure your knees are over your ankles and not out in front of your toes. Don’t let the ball roll while you do this exercise. [20] X Research source
