Although she’s not against any type of movement, she noted that some exercises can aggravate diastasis recti, especially when done incorrectly. She tells clients to avoid movements like crunches and planks at first, because they often cause people to raise their necks or dip down, which increases pressure on the connective tissue that runs down the middle of the abdomen, which can make the separation appear more noticeable and contribute to the outward “squeezing” effect.
This all sounded great, but what I really wanted to know was whether following the plan would actually change the appearance of my stomach.
“Absolutely,” says Dr. Newton, explaining that with treatment there will be less abdominal contractility, especially around the C-section scar. “The abdomen takes on a more toned appearance as it lifts up and toward the center. This can change the waistline as well as the appearance of the tissues.”
How does a coach approach diasatisrecti
One of the biggest misconceptions about this condition is that there is a one-size-fits-all approach to rebuilding your heart. Anna Hammond, DPTa strength and conditioning specialist who works with postpartum clients, tells SELF. In fact, some people overdo their exercises, straining the abdominal wall, while others don’t challenge it enough to build strength.
If you suspect you have diastasis recti, Dr. Hammond recommends starting with a pelvic floor physical therapist, who can perform a comprehensive evaluation and evaluate how the core and pelvic floor are working together. Hence, consider working with a specialized trainer, or combine the two depending on your needs.
When it comes to exercise, Dr. Hammond stresses that it’s less about specific movements and more about how you perform them, but there are some common starting points. You often start with breathing and mobility exercises, such as rib cage exercises to improve stress management, followed by gentle movements such as the cat cross-section to help restore coordination through the core and hips. From there, more targeted core work can be introduced, such as a lower abdominal brace with a leg slide or modified side plank.
