Search

Diastasis Recti Safe Ab Exercises

Updated: Apr 8


1. Alternating Heel and Arm Drops

a. Begin on your back with your arms extended straight up above you and your legs straight above you with your knees bent at a 90 degree angle

b. Flex your feet, exhale and slowly lower your right heel to the ground, while simultaneously lowering your left arm straight behind you as well

c. Bring your leg and arm back to the starting position and switch the arm and leg that move

d. Alternate the arms and legs in this movement 20-25 times


2. Bent Leg Windshield Wipers


a. Begin on your back with your arms on the ground at your side and your legs straight up in the air with your knees bent at a 90 degree angle

b. Keeping your upper body as still as possible, exhale and slowly lower your right leg, keeping it at a 90 degree angle, as far down towards the ground as you can

c. Slowly bring your right leg back to the starting position and repeat the same movement with your left leg

d.  Repeat 12-15 times on each side

3. Knee Pull-in with Yoga Block

a. Start on your back with your toes on the floor, knees bent, and your arms on the floor at your sides

b. Place the yoga block (or ball or anything else that works!) between your knees

c. Exhale, engage your abdominal muscles, and slowly raise your legs towards your chest, keeping your knees bent and holding the block

d. Hold for a or two count and then slowly lower your legs back to the starting position

e. Repeat 12-15 times

4. Sumo Squat with Arm Raise


a. Begin with your feet wider than hip width apart with your toes pointed out

b. Lower into a squat while exhaling, keeping your knees tracking towards your toes, going as low as you can

c. Once you are at the low point of your squat, extend your arms straight out in front of you and then raise them over your head

d. Come out of your squat and let your arms release from overhead

e. Repeat 12-15 times

5. Overhead Resistance Band Pulls


a. Sit in a comfortable position on the floor with good posture and a resistance band

b. Raise your hands straight above your head a little wider than your shoulders holding the band in each hand

c. Exhale and slowly pull the band as wide as you can, while engaging your abdominal and pelvic floor muscles, keeping your arms straight

d. Inhale and bring your arms back to the starting position

e. Repeat 10-12 times

6. Bird Dog


a. Begin on your hands and knees with your wrists under your shoulders and your knees under your hips

b. Exhale and slowly raise your right arm straight out in front of you and your left leg straight out behind you, engaging your abdominal and pelvic floor muscles

c. Bring your arm and leg back to the starting position and raise the opposite arm and leg on the next repetition

d. Repeat 10-12 times on each side

7. Single Leg Kickout with Arms Overhead


a. Start on your back with your knees drawn into your chest and your hands clasped straight over your head with your shoulders by your ears

b. Exhale and slowly extend your left leg out to a 45 degree angle (or whatever angle is comfortable for you)

c. Bring your leg back to the starting position while inhaling and then switch to kicking out your right leg

d. Repeat 12-15 times with each leg

8. Yoga Block Side Reaches


a. Begin kneeling on your right knee with your left leg extended out to the side

b. Place a yoga block on your right side with your hand placed on the top; your body should be in a diagonal line from your left foot to your right shoulder

c. Exhale and raise your right hand off the block by engaging your obliques and reaching your left hand as far down your leg as you can

d. Inhale and return to the starting position

e. Repeat 10-12 times on each side

These aren’t the ONLY exercises that you can do with a diastasis. There are plenty of others! And you may even find that you can do regular crunches or planks. It’s all about knowing your body and your dysfunction, getting input from your pelvic floor physical therapist, and working with a coach or trainer that can take everything into consideration and do what’s best for you, where you’re at. But these exercises are a great place to start – and you can do them on your own at home. So, get started today!

5 views

Let's Stay in Touch!

  • Black Facebook Icon
  • Black Instagram Icon