We've been fans of Sia from @diaryofafitmommyofficial for YEARS - her straight talk, realistic expectations & amazing fitness tips! That's why we're excited to share her "Diastasis Recti Workout!" It's a topic we get asked about a lot and while our Belly Wraps are very beneficial for DR recovery combined with exercises like the ones below you can hopefully heal more quickly.
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You asked, you received! 🙌🏽 This workout is not only Diastasis Recti safe, but it’s made to actual HEAL it.
Diastasis Recti is a condition in which both halves of your abdominal muscles split open due to pressure of the growing baby. This allows for your organs to protrude through forming a tummy bundle or pooch. It doesn’t happen to all women, but for some.
How to check for DA:
Lie on your back with your knees bent, feet flat on the floor
Place your fingers with the palm facing you on your belly button
Lift your head and neck just slightly off the floor while you press down with your fingers. If there is a gap, that is the diastasis
Conduct the same test just above your belly button and just below the belly button.
How to do the moves:
Complete each move slowly and controlled while focusing on belly breathing.
Aim for 20 reps per move, 3 times.
These moves are also good for strengthening the pelvic floor & your Tranverse Abdominals. You have to rebuild your core from the inside out after pregnancy and avoid moves that could worsen your DA.
The transverse abdominis, also known as the TVA muscle, is the deepest innermost layer of all abdominal muscles and is located underneath your rectus abdominis. Think of it as the “corset” of your body. During pregnancy, the pelvic floor and TA keep your belly from dropping to your toes. The TA and PF, together with the uterus, work to push your baby out during delivery.
Moves to avoid for Diastasis Recti:
Front Plank
Twisting moves such as a Russian Twist
Crunches
Sit ups
To get more of Sia's tips be sure to follow her @diaryofafitmommyofficial. You can also find her at https://diaryofafitmommy.com/
