Exercises to Avoid for Diastasis recti

Here are the 10 exercises to avoid if you have diastasis recti. It is vital you learn more about abdominal separation. So let's get started.

Immediately after childbirth, you must avoid intense core abdominal exercises if you have diastasis recti. 

You need to avoid exercises such as crunches, planking, abdominal curls and heavily loaded resistance exercises during your postnatal workouts.

Some trainers promote these exercises to a healthy population. However, these exercises will only increase unwanted strain on your upper and deep abdominal muscles post baby.

This causes them to separate further which impacts on the healing process.

These exercise movements should be avoided if you have diastasis recti:

1. Planks
2. Push-ups (unless using modifications).
3. Crunches
4. Sit-ups
5. Downward dog
6. Boat pose
7. Double leg lifts
8. Scissors
9. Certain Pilates moves.
10. Any exercise that causes your abdominals to bulge, cone or dome.

The Simple Self Check for Diastasis Recti

Sit ups or Crunches and Diastasis Recti

You should not be doing any ab exercises like sit-ups, crunches or roll ups. This is because when you are in a back lying position, your shoulders are off the floor and it will be impossible to completely engage your transverse muscles.

Do Crunches Create a Diastasis?

When you do crunches you are putting force on the connective tissue that joins the outer most abdominal muscles (recti muscles). When you are doing a crunch you are making the rectus abdominis or abdominal muscles longer not shorter.

What About Arching Your Back and Flaring Your Ribs

What happens is that when you stretch your connective tissue sideways your ribs are flared. As a result, it is impossible to completely engage your transverse muscle. If you do exercises where you arch your back your ribs will flare.

This includes sports activities such as tennis and golf where there is a forward crossover movement with your upper body is in a shearing movement stretches your connective tissue sideways.

Are you struggling with diastasis recti and unsure which exercises to avoid?

Diastasis recti is a common issue, especially among postpartum women, and understanding how to manage it is crucial for your health and recovery.

Join us as we explain the science behind diastasis recti, demonstrate exercises to steer clear of, and discuss the best practices for strengthening your core safely. Whether you're a new mom or just looking to improve your core strength, this video offers valuable insights to help you on your journey.

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