Shaping Your Postpartum Body: The Exercises to Avoid with Diastasis Recti

AvatarByJeff Duncan Exercise

If you’ve recently given birth or undergone abdominal surgery, chances are you may have heard the term “diastasis recti” mentioned. But what exactly is diastasis recti? This common condition occurs when the abdominal muscles separate due to pressure on the stomach during pregnancy, resulting in a gap or bulge in the midline of the abdomen. While it may seem harmless, those who suffer from diastasis recti know the challenges of dealing with it on a daily basis. One question that often arises is what exercises to avoid with diastasis recti. In this article, we will explore this topic in detail and provide valuable insights for those looking to safely and effectively manage their diastasis recti.

Understanding Diastasis Recti

Diastasis Recti is a condition that many women experience postpartum. It is characterized by the separation of the abdominal muscles, specifically the rectus abdominis, which creates a visible bulging or “pooch” in the midsection. This happens due to the stretching and weakening of the connective tissue (linea alba) that holds the abdominal muscles together during pregnancy.

While it is most common in women who have given birth, Diastasis Recti can also occur in men and children. Other factors like obesity, multiple pregnancies, and repetitive heavy lifting can also contribute to this condition.

The Importance of Exercise with Diastasis Recti

Exercise plays a crucial role in both preventing and treating Diastasis Recti. Strong abdominal muscles are essential for supporting the spine and maintaining good posture, which helps prevent chronic back pain. Additionally, engaging in regular physical activity can improve overall wellbeing and reduce the risk of developing chronic diseases.

For those already suffering from Diastasis Recti, exercise can help strengthen weakened abdominal muscles, close the gap between them, and improve overall function. However, it is important to note that not all exercises are suitable for those with Diastasis Recti. Certain movements can worsen the condition and hinder progress towards healing.

Exercises to Avoid with Diastasis Recti

1. Traditional Crunches
Traditional crunches involve lying on your back with your knees bent and feet flat on the floor. The upward movement of traditional crunches causes a significant increase in intra-abdominal pressure which can strain already weakened connective tissue causing further separation.

2. Planks
Planks are a popular core-strengthening exercise that involves holding your body in a straight position supported by your forearms or hands and toes for an extended period. This exercise also creates a lot of pressure on the abdominal muscles, and in turn, on the weakened linea alba.

3. Sit-ups
Similar to traditional crunches, sit-ups require a forward flexion movement that puts unnecessary strain on already weakened abdominal muscles. This can hinder the healing process and cause further separation.

4. Bicycle Crunches
Bicycle crunches are a common exercise for targeting the obliques and strengthening the core. However, they also involve forward flexion and rotation movements that create high intra-abdominal pressure, which can worsen Diastasis Recti.

5. Front Plank Variations
Any variation of the front plank, such as side planks or lifting one arm or leg in a front plank position, should be avoided if you have Diastasis Recti. These variations increase the risk of overloading your already weakened abdominal muscles and further separating them.

6. Heavy Lifting
Heavy lifting puts immense pressure on your entire core, including your abdominal muscles. This can lead to further separation of the rectus abdominis muscles and hinder progress towards healing.

Alternative Exercises

While it is essential to avoid certain exercises with Diastasis Recti, there are plenty of safer alternatives that can help strengthen your core without causing harm.

1. Pelvic Tilts
Pelvic tilts are an effective exercise for activating your deep core muscles without putting too much strain on your abdominal muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis towards your ribcage while pressing your lower back into the floor.

2. Modified Planks
Instead of traditional planks, opt for modified planks that avoid putting excessive strain on your abdominals while still engaging key core muscles. A modified plank can be performed by keeping both knees on the floor instead of being lifted onto the toes.

3. Bridges
Bridges are an excellent exercise for strengthening the glute muscles, which help support the core. Lie on your back with your knees bent and feet flat on the floor. Slowly raise your hips off the floor and hold for a few seconds before lowering back down.

4. Standing Exercises
Standing exercises such as squats, lunges, and overhead presses are a safer option than traditional crunches or sit-ups as they do not put pressure on the abdominal muscles.

5. Yoga and Pilates
Both yoga and Pilates focus on core strength and stability without putting strain on the abdominals. These exercises also promote relaxation and mindfulness, which can be beneficial for managing stress levels, a known contributor to Diastasis Recti.

While regular exercise is essential for overall health, it is important to understand which exercises to avoid if you have Diastasis Recti. Certain movements can worsen the condition and hinder progress towards healing. It is crucial to consult with a physician or trained professional who can guide you through safe exercises that will help strengthen your core without causing harm. With consistency and proper guidance, it is possible to heal Diastasis Recti and restore proper function of the abdominal muscles through appropriate

Understanding Diastasis Recti

Diastasis Recti is a condition that occurs when the two sides of the abdominal muscles (rectus abdominis) separate during pregnancy or post-childbirth. This separation creates a gap between the muscles, causing weakness in the abdominal wall and resulting in a bulge or “pooch” in the middle of the stomach. It is estimated that up to 60% of women experience diastasis recti during or after pregnancy.

While this condition is common, it can also occur in men and non-pregnant women due to factors such as rapid weight gain or intense abdominal exercises. Some individuals may not even be aware that they have diastasis recti until they notice a protrusion in their abdomen or experience discomfort while performing certain exercises.

The Importance of Avoiding Certain Exercises

If you have diastasis recti, it is crucial to avoid certain exercises that could worsen your condition. These exercises can put extra strain on your already weakened abdominal muscles, making it harder for them to heal and resulting in further separation. Additionally, these exercises may also cause discomfort or pain in the abdominal area.

It is important to note that every individual’s case of diastasis recti varies and what may be harmful for one person may not affect another. Therefore, it is essential to listen to your own body and consult with a medical professional before engaging in any exercise routine.

Avoid These Exercises with Diastasis Recti

1. Planks:

Planks are an intense core-strengthening exercise that should be avoided if you have diastasis recti. This exercise puts a significant amount of pressure on the abdominal muscles, which can further separate them and delay healing.

Instead: Opt for low-intensity core exercises such as pelvic tilts or gentle pilates movements.

2. Crunches or Sit-Ups:

Similar to planks, crunches and sit-ups can also put excessive strain on the abdominal muscles. These exercises involve repeatedly flexing the spine, which can cause the abdominal muscles to bulge outwards and worsen diastasis recti.

Instead: Focus on exercises that engage your transverse abdominis, such as pelvic floor exercises or standing core moves like woodchops.

3. High-Impact Aerobics:

Exercises that involve jumping, bouncing or high-impact movements should be avoided if you have diastasis recti. These activities can cause excessive stretching of the abdominal wall and increase the gap between the abdominal muscles.

Instead: Try low-impact aerobic exercises such as brisk walking, swimming, or cycling.

4. Heavy Weightlifting:

Lifting heavy weights puts pressure on the core muscles, including the weakened abdominal muscles in individuals with diastasis recti. This strain can cause further separation of the muscles or hinder their healing process.

Instead: Consider using lighter weights with proper form and focus on engaging your core throughout your workout.

5. Hula Hooping:

While hula hooping may seem like a fun exercise for strengthening your core, it can actually do more harm than good for individuals with diastasis recti. The twisting motion involved in this activity puts excess stress on your abdominal wall and can prevent proper healing.

Instead: Look for simpler activities such as side planks or bird dogs to work on strengthening your obliques without causing harm to your condition.

Diastasis Recti is a common condition that can negatively impact an individual’s physical wellbeing if not addressed properly. Therefore, it is crucial to avoid certain exercises that may worsen this condition and instead focus on modifying your workout routine with low-intensity core exercises that engage different muscle groups without straining them.

Consulting with a medical professional or a certified personal trainer who is knowledgeable about diastasis recti can also be helpful in creating a safe and effective workout plan to avoid further separation of the abdominal muscles. Remember to listen to your body and make modifications as needed to ensure that you are on the path to healing and strengthening your core without causing harm.

1. What is diastasis recti and how is it caused?
Diastasis recti is a condition where the right and left sides of the abdominal muscles separate, causing a bulge in the middle of the stomach. It is usually caused by pregnancy or excessive abdominal pressure from activities such as weightlifting.

2. Can I still exercise if I have diastasis recti?
Yes, you can still exercise, but it is important to avoid certain exercises that can worsen your condition and delay recovery.

3. Which exercises should be avoided with diastasis recti?
Exercises that put excessive strain on your abdominal muscles, such as crunches, sit-ups, planks, and heavy weightlifting should be avoided. These exercises can further separate the abdominal muscles and increase the risk of hernias.

4. Are there any modifications to popular exercises that I can do with diastasis recti?
Yes, there are modifications you can make to popular exercises that will reduce strain on your abdominal muscles while still providing a challenging workout. For example, instead of traditional crunches, try doing pelvic tilts or kneeling on an exercise ball for supported sit-ups.

5. Is cardio safe to do with diastasis recti?
Cardio exercises such as running and cycling are generally safe to do with diastasis recti. However, avoid high-intensity activities that require jumping or sudden changes in direction as these can strain your abdominal muscles.

6. How long should I wait before starting an exercise routine after giving birth?
It is recommended to wait at least 6-8 weeks after giving birth before starting any postpartum exercise routine. This allows your body time to heal and recover from pregnancy and childbirth before putting stress on your muscles and joints. Consult with a doctor or physical therapist for personalized advice.

In conclusion, diastasis recti is a common condition that affects many individuals, particularly pregnant women and postpartum mothers. While exercise can be beneficial for managing and improving this condition, it is important to be aware of certain exercises that can worsen diastasis recti and hinder the healing process.

Plank variations, crunches, and other traditional abdominal exercises that involve forward flexion should be avoided when dealing with diastasis recti. These exercises can place excessive strain on the connective tissue and contribute to widening of the gap between the abdominal muscles.

Instead, low-impact exercises such as walking, swimming, and Pilates are recommended for individuals with diastasis recti. These activities strengthen the deep core muscles without putting too much stress on the abdominal wall.

Furthermore, incorporating proper breathing techniques and maintaining good posture throughout all exercises is crucial in order to avoid further damage to the abdominal muscles.

It is also important to consult with a healthcare professional or seek advice from a certified prenatal or postpartum fitness specialist before starting any exercise routine if you have diastasis recti. This will ensure that you are following a safe and effective program tailored specifically for your needs.

In conclusion, being mindful of which exercises to avoid and incorporating gentle yet effective movements can

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Jeff Duncan
Jeff Duncan, the owner and Head Coach of CrossFit Pearl District, is dedicated to fostering a supportive and effective training environment.

With a strong belief in the principles of movement mechanics, consistency, and intensity, Jeff has cultivated a community that thrives on continuous improvement and mutual support.

From 2024, Jeff Duncan has expanded his passion for CrossFit beyond coaching by writing an informative blog dedicated to the CrossFit niche. His blog features a variety of content aimed at providing valuable information and insights to the CrossFit community.

Jeff’s posts cover a wide range of topics including training techniques, nutrition advice, workout routines, and answers to common queries within the niche. This transition to blogging allows Jeff to reach a broader audience, sharing his expertise and helping individuals at all levels of their fitness journey.