Most moms don’t know what diastasis recti is, let alone how to check for and treat it. Diastasis recti is a condition of the abdominal muscles that can leave you looking pregnant for months or even years after giving birth. If you have diastasis recti - the exercises you may think to do for your stomach like sit-ups or crunches will actually make matters worse.
To check for your own diastasis recti lie on a flat surface on your back with the soles of your feet on the ground. Lift only your head tilting your chin to your chest. Lay the palm of your hand flat to your stomach and using your fingers begin looking for a separation between your abdominal muscles. If you find one you can measure the width using your fingers.
If you find that you have diastasis recti avoid exercises like sit ups, crunches, front planks, and push ups. A couple of exercises you can do are single leg deadlifts, hip raises, and wall sits. Single leg deadlifts start by standing on one leg, keeping a soft bend in the knees. Bend at the hip and extend your free leg behind you for balance while keep your core engaged and your whole body moving as one working part.
For hip raises, lie flat on your back with the soles of your feet on the ground close to your bottom. Extend your arms down to your sides, pushing through your heels, raise your hips straight up towards the ceiling while keeping your core engaged and your knees as if you were squeezing a ball between them.
Wall sits are just as they sound, place your back flat against the wall and sink down as if you were sitting on an imaginary chair. Keep your core engaged, back flat to the wall, and your knees directly over your ankles.
These are great core exercises for all moms to focus on posture, your core, and improving the overall strength and vitality of your body.
Consult a physical therapist or trained personal trainer and heal your diastasis before moving on to different exercise routines, group classes, or before going into another pregnancy.