Exercises for Diastasis Recti – How I Fixed Mine in Just 5 Weeks!
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About two years before pregnancy, I had found myself immersed in the fitness world. I had become very health conscious and had been working on building muscle and toning my physique.
By the time I found out I was pregnant I had reached the peak of my fitness journey. I was in the best shape I had personally ever been in, and had accomplished a lot of the fitness goals I had set for myself.
Upon reading the positive pregnancy test, I couldn’t wait for the big round belly, and that glow you often hear of. This feeling lasted until about 32 weeks into pregnancy when I had reached a point where my shoe literally busted its seam due to the uncontrollable swelling of my feet (the feet I could no longer see because of that big belly).
Don’t get me wrong, I was so grateful for the blessing and experience of carrying my daughter, but let’s be honest, we all reach a point where we just want that baby out!
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It was around this time that I also started to freak out about losing the weight I had gained, once I had my baby. Okay, when I say freak out, I mean like hyperventilating, sobbing on the living room floor begging my husband to tell me I’m beautiful, then turning right around and snapping some comments like “you don’t have to lie to make me feel better, I know I’m HUGE!” Poor guy.
Anyways, I am here to tell you that you don’t need to freak out and that you will lose that weight. Regaining my pre-pregnancy physique had become my number one goal. However, to my surprise, I found that before I could get back into a gym, I would first need to fix the separation that occurs in your abdominal muscles during pregnancy: diastasis recti.
I will get into that a little later as I break down the exercises for diastasis recti. Exercises, that I personally used to bring my abdominal wall back together in just 5 weeks.
*Disclaimer:* I am not a doctor or any type of medical professional. Please consult your doctor before attempting any of the following exercises. Depending on the circumstances, what worked for me, may not be suitable for you. I had a natural delivery and the healing process is very different from that of a C-section. Do not attempt without the approval of your doctor or provider.
What is Diastasis Recti?
Diastasis Recti by definition is the separation of the abdominal wall. It is classified by a gap greater than 2.7 cm in width (about two fingers).
Determining Diastasis Recti
Start by lying flat on your back and placing one hand behind your head at the base of your skull and placing the other hand on your stomach just above the belly button
Using the support of your arm, gently lift your head up, chin to chest, keeping your shoulders on the ground. Using the hand on your stomach, take your fingers and gently press down into the mid line of your stomach, 1-2 inches above or below your belly button. A gap of two fingers or more is classified as diastasis recti.
Anatomy of Diastasis Recti
To fully understand how to “undo” this separation, we must first understand a bit of anatomy. There are four main muscle groups that make up the abdominal region of our bodies.
- Transverse Abdominis: The deepest layer of the abdominal muscles. It stretches from hip to hip and almost resembles a corset. Commonly referred to as TA muscles, these are the main support for out pelvic floor and do most of the work supporting your growing baby while pregnant.
- Rectus Abdominis: Commonly known as the “six-pack” this muscle stretches from pubic bone to rib cage. This is the visible part of what comes to mind when we think of someone having “abs.” The function of this muscle is to support motion between the upper and lower body.
- External Oblique: This muscle is the most superficial of all the abdominal muscles meaning they are the easiest to see, because they are the outer most layer. These muscles run horizontally up and down our sides connecting from hip to rib cage. The external obliques help stabilize the spine and allow us to twist and bend our bodies.
- Internal Oblique: Located just behind the external obliques, these muscles also help stabilize the spine and support the opposite side of the body from where each muscle is located. For example, when we twist our body to the right, we are contracting the left internal oblique and vice versa.
As you can see the abdominal region of our bodies, is a complex network of muscles all working together to keep everything connected and in place. During pregnancy this network of muscles work together to expand and make room for your growing baby.
Your TA (transverse abdominis) and pelvic floor act as a sling for your growing baby, and by the time you deliver, the integrity of those muscles have been compromised.
Along with the expanding TA muscles, the rectus abdominis (six-pack) have now separated creating a gap down the middle line of your stomach. This is diastasis recti, and what is commonly known as the “mom pooch.”
How I Fixed My Diastasis Recti
Now don’t panic, there are plenty of ways you can repair diastasis recti. It just takes some time, concentration, and proper technique.
First things first, set attainable goals for yourself. Know your body, and know what you can realistically expect out of it. Remember you just grew a human, and it took nine months. Give your body time to regain its strength and heal.
About a month before I gave birth, I had set a goal that I would give myself 3 months before I even stepped foot in a gym and at least 6 months to get back to my pre-pregnancy weight. These goals were specific to my body, my pregnancy, and my pre-pregnancy BMI.
While I was pregnant, a trainer had given me some simple exercises for diastasis recti. About a week postpartum, I started doing these exercises at home, and when I went in for my 6 week postnatal checkup, my doctor told me that not only was I clear to go to the gym, but the gap had closed!
I’ll repeat, these exercises had completely fixed my diastasis recti by the time I had gone in for my 6 week check up! I was in shock, I could’t believe it, so I made a vow to myself to share these exercises with other mommas.
Click here to learn how I got my body back better than ever after pregnancy!
Beginner VS. Advanced
Just like any trauma to your body (surgery, car accident, etc.) you must start the healing process slowly. So I have created two different circuits according to difficulty.
Start with the beginner circuit, no matter what. This process will take loads of patience but I promise the results are worth it. Remember to avoid what is called coning-get familiar with this term.
Coning happens both during and after pregnancy. Its best described as a ridge or bulge that pops out down the middle line of your stomach. It typically occurs when an exercise is done improperly. To avoid this, follow one simple rule. Engage your core by keeping your belly button pulled in towards your spine.
Beginner Circuit
This circuit contains 5 different exercises that are ideal for any momma that is just starting out. I recommend this circuit to everyone, especially in the beginning, becauae it will help you gauge your intensity and endurance levels. Do not push yourself, these exercises are not meant for that. You can move on to the advanced circuit once you are comfortably able to do the beginner circuit 3 times a day for a week.
- Pelvic Tilts- 10-20x
- Sliding Leg Extensions- 10-20x
- Pillow/Blanket Squeezes- 10-20x
- Arm Raises- 10-20x
- Lifted Leg Extensions- 10-20x
Advanced Circuit
This circuit contains 4 moves that are more advanced than the ones we see in the beginner circuit. Like I mentioned before these exercises are not meant to push yourself, they are designed to help you heal and strengthen. Please do not attempt the advanced circuit if you are not ready or experience pain or coning of any kind. Go slow, listen to your body and move on when you are fully ready. That being said, when it is time to advance in your workouts, try and work up to doing the advanced circuit 3 times a day for a week.
- Hip Bridges- 10-20x
- Sliding Leg Raises- 10-20x
- Walking Hip Bridges- 10-20x
- Alternating Arm & Leg Extensions- 10-20x
It is important to remember that everyone is different and what has worked for me, may not work for you. Please be cautious in attempting any exercise, and please consult your doctor before trying any of these. I talked with my doctor before attempting these exercises and went as slow as my body needed.
I also had a natural delivery, and I know the healing process for a C-section is extremely different. Do not try these exercises if you have had a C-section.
Give Yourself Time to Heal
Your body just performed a miracle and grew a baby over a span of 9 months. The healing process will take time. Set attainable goals for yourself, and listen to your body.
It is important to remember not to push yourself too hard. Go slow and be patient. The results will come and they will be so worth it. This is my story and my journey, that I am sharing to help other mommas.
What did you do to help your body heal from labor and delivery? I love hearing from my Mommas and would love for you to share your stories, progress, and victories! We are all in this Momma club together, and I would love nothing more than to celebrate your triumphs big or small!
Please feel free to leave them in the comments below.
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55 Comments
Carmen
Thanks for this article. I’ve had this problem more than one, and I kind of have given up. I appreciate you listing the exact exercises I could do as a beginner and then advance to the next phase.
If my youngest baby is 4, do you think I can still fix the diastasis recti?
Madysen
Hi Carmen!
It’s never too late to fix your diastasis recti! Depending on the width of your separation, exercise will always be able to help! Our bodies are amazing and our muscles are very resilient. So the great news is, there’s no window or time period to fix your diastsis recti, it’s just a matter of how. If you use these exercises, and keep your form and motions controlled, your pelvic floor, back, and abdomen muscles will regain their elasticity, and can be be repaired!
Hope this helps!
Madysen
jen
Hi Madysen,
I always envy women I see that have a baby and bounce back to pre-pregnancy weight. I’ve just never been that lucky I guess. That and I have such horrible exercising habits that I suffer all together. Before I had my first child in 2000 I was 105 lbs. I was so ecstatic to have a baby, I was young, (19) and knew for sure that I would pop right back. Yeah right! I blew up to 145 lbs while pregnant and never went back. Even after having my daughter, within the first three weeks I dropped to 125 and somewhere after went right back up to 145.
I was never big on exercising because I was always naturally small but this is something that needs to be taught from the beginning. If I had been this person before giving birth, as you were, then I would have been this person after. Of course with my luck I had three C-sections so my tummy muscles are shot and I feel my dream of ever reaching even 120 lbs are impossible.
You do a great job of showing how to slowly teach your body to do these exercises, this is a great post for moms, and I would love to try some of these once I lose some of the extra weight I have. Thanks so much for sharing this and easing some of the worries moms might have about weight after birth.
Madysen
Hi Jen!
Thanks for sharing your story! I wasn’t always into fitness, in fact I absolutely HATED exercising. It wasn’t until I went through a hard time in life and found exercise to be my release. Once I found fitness, I dove in head first. I agree these habits can be taught from the beginning, but I also feel that it is never too late to practice these habits!
The best part of these exercises, is that they are very simple, and for the most part you don’t even really work up a sweat. This doesn’t mean the exercises aren’t working, they are just targeting the deeper muscles. So, slow and controlled movements are the way to target and strengthen these, as opposed to weight and cardio training for toning the more superficial muscles.
I’m glad you found this post helpful! Thanks for stopping by and giving it a read 🙂
Madysen
Holly Butler Wolthuis
Hey Mady!
I was just browsing my pinterest homepage and I saw your before and after pics. I just had a baby, so my algarythmn on pinterest knows I have been searching and talking about diastis recti, ha. When I looked closer at the pin, I realized it was you! That is soo cool! Good for you, girl! Making a blog is a lot of work. Also, thanks for the tips on healing.
Madysen
Hi Holly!
I just saw that you had a baby! Congratulations he is so cute! I’m so happy that you stumbled across my blog! Thank you for reaching out. Hope all is well with you and your family 🙂
Kisha Lawson Russell
This is a great article! Very informative. Very well written. I’m so happy you were able to heal! You are very strong. I’m inspired!
Madysen
Thanks for stopping by! I’m glad you enjoyed this post 🙂
Anuradha Barik
Hi madysen
Thanks for the information. I got to know about this by one of my friend. Thanx to her. The exercises are simple and well explained. I am having diastasis recti with umbilical hernia. So can I do these exercises? Any kind of suggestion would be helpful. TIA.
Madysen
Hi Anuradha!
Seeing as I am not a medical professional, I cannot give medical advice. I am not familiar with umbilical hernias, but if you are concerned, I would wait to try these exercises until you have been cleared by your doctor 🙂
CJ
This post is so helpful! I didn’t know much about diastasis recti before, it was very interesting. I must admit, after all I’ve been through to lose weight, I’m worried about potentially gaining baby weight (though I know it’ll be worth it). Fixing diastasis recti in 6 weeks is impressive. This makes me feel more assured that its possible to get back to where I was. I’m so glad you included those circuits you created, they look great and I’ll definitely try them if/when the time comes. I agree its important to set realistic goals and listen to your body. Fitness is a journey to be enjoyed (as is parenthood). Thanks so much for sharing this 😊
Madysen
Hi CJ!
I think it’s safe to say most women worry and even dread gaining weight and not being able to lose it. But, with these exercises, I’m telling you it will at least solve half the problem which is Diastasis Recti. Once you close that “gap” it will be so much easier to lose the rest of the belly fat! Not to mention it will make working out more comfortable and safer! It all starts with your core. the human body is truly amazing and if you take care of it, it will heal! You’re absolutely right, it is a journey! Thanks so much for reading:)
Lakeisha Collins
I love this article. Now the funny (sometimes not so funny) is that I have no children. But when I saw the title I said to myself “If a mother can get abs, I should be able to as well.” After reading this I was well informed and confident that I could do it! The in depth explanation of how the muscles work and how to fix them is awesome and makes perfect sense. Thanks for sharing this information. Watch out world! Here I come with my new abs!
Madysen
Hi Lakeisha!
You are spot on with this, if a mother can get abs, anyone can! After all the trauma and stretching that our bodies go through, it’s crazy that we can get back in shape and go back to our pre-pregnancy bodies. Like you said, although you don’t have kids, you can still use these core exercises to do some deep conditioning and strengthen your core which will also help with muscle tone. However these exercises may seem too easy for someone who has not just had a baby, so I would recommend just skipping the beginner video and going straight to the advanced circuit if you have not had a baby. Thank you so much for stopping by! Enjoy those new abs girl! 🙂
Jenn
I was wondering do you have to do the exercises every day to maintain? Meaning if you stop these exercises will the diastasis recti return?
Madysen Wilcox
I am not a doctor, nor do I have any medical background, so take this comment for what it is, I don’t think diastasis recti will come back simply from stopping the exercises. Personally, I don’t do these exercises anymore, simply because my gap has been closed, and I just do my normal ab circuits that I did pre-pregnancy. That being said, you can cause the separation by using improper form in any workouts that use your abdominal muscles. This is why I emphasize the belly to spine so often in the video and throughout this article. Form is everything when it comes to diastasis recti.
Beth
Thank you for sharing your experience. My youngest is about to turn four and I had done PT for this right after she was born and I don’t think it fully healed. Looking forward to seeing what these exercises result in. Thank you!
Madysen
Hi Beth!
I hope these exercises are helpful to you! I swear they were the sole reason I was able to lose my tummy weight and tighten the skin as well. Because I wouldn’t have been able to work out and fix those issues if my DR (Diastsasis Recti) wasn’t fully healed. I will do these exercises after every baby I have. Good luck I’m glad you found this post 🙂
annabelle Rodrigues
Hello , my question is you said it takes up to 5- 6 weeks to fix it . Does that mean you have to do it everyday for 5 weeks? since you said beginners do this workout for 1 week. I was i bit confusing to how that worked. Thank you for sharing your experience.
Madysen Wilcox
Hi Annabelle!
Sorry for the confusion! To answer your question, I did these workouts every day.
I started with the beginner circuit and I did that one time a day, and I slowly worked my way up to doing the beginner exercises 2-3 times a day.
Once I was comfortable doing that routine 2-3 times a day I moved on to the advanced circuit and started doing those once a day and eventually working my way up to 2-3 times a day. I hope that answers your question. Please let me know if you have any more 🙂
Laura Marquez
You mentioned not to do these workouts if you have had a C-Section. My son will be a year old July 11, do you think it will be ok for me to perform these exercises?
Madysen
Hi Laura!
I always recommend getting it approved by your doctor before attempting any type of physical activity, but I am sure that if you are fully healed from your C-section you should be okay to attempt exercise.
Chloe Ann Visser
Hi 🌸
I love your story
I have some questions if you don’t mind answering. Well I’m 22 years old and my daughter is 1,5years old whom I had via c-section. I am fit, I gym 3 days a week with predominantly weights with alternate days cardio running 2km a run.
Even though I am fit and have minimal fat I do have a muffin top and weak lower abs. I can’t tell if I have diastasis recti because the gap in between my abdominal muscles is only I finger width.
I’ve been hesitant on working on lower abs because it’s uncomfortable and in case I worsen possible diastasis recti.
When I do these diastasis recti exercises I don’t get tired as I would with a normal exercise, do that mean I must do them more often during the day ?
Can loose skin after pregnancy tighten with workouts ?
Do you have any suggestions?
Kind regards
Chloe
Madysen
Hi Chloe!
Thank you for your comment, I will try to answer all of your questions the best I can. As far as knowing if you have diastasis recti, it is defined by a gap of two-fingers width separation. Since you said you only have a one-finger width gap, I would venture to say you most likely don’t have DR anymore. So that’s good news!
As far as worsening your DR, these exercises will only help with strengthening your core if done correctly. So that being said, since you say you experience some discomfort when working your lower abs, I would just do these circuits with the mindset that you have DR. So do these exercises consistently until you have no more discomfort, then move on to more strenuous exercises for your lower abs.
As far as loose skin goes, working out can help with that as well as a collagen supplement and drinking lots of water. I notice that when I work out 3-5 times a week this has helped with loose skin. Although excessive loose skin may not always go away on its own, and could potentially require surgery depending on how severe it is. But exercising will help with tightening loose skin! 🙂
Elizabeth
This is the first time I have found the most basic abdominal exercises. Once upon a time, long long ago, I injured my spine( age 18), thru exercise I regained full function and a love of working out, pregnancy (age 23) and an easy return of weight and fitness, two more pregnancies (at age 30) with deliveries 16 months apart, the care of returning to pre-pregnancy weight or fitness paled in comparison to family responsibilities. Now after another back injury, I found even the simplest physical therapy exercises are too strenuous for me, I needed basic core movements. THIS. These are the basic movements I needed to return to a more active lifestyle. I just did one circuit of 5 reps each and feel AMAZING. No pain during or after. I believe this is my solution and my start back to fitness and actually losing any of the 65 pounds I have gained. I cannot wait for my after pictures.
ntsoa
Hi,
I have some questions;
How do you know that you’ve healed from DR? My son is 2.5 years now. I’ve already done a workout of 28 days for healing it, I don’t remember how was the width before ,maybe 3 fingers or more, but now it’s exactly 2 fingers. My waist was 97.5 cm and 96 cm now.
Are there some types of exercises you cannot do after you’ve healed from it?
Thank you!
Madysen
Hi!
You can ask your doctor if you have DR if you are unsure. However, since you say you have a two fingers width gap, I would say you probably have a mild case of DR. Once you are cleared by your doctor and do not have any DR or other complications, you should be fine to attempt any other exercises :). With the guidance of a doctor of course.
Lisa
I didn’t read all the comments so I apologize if this has been covered.
I’m 5 YEARS pp from my youngest–18 years from having my oldest. After my oldest I had “coning”. The Dr told me it was normal. I’ve just lived with for 18 years, under the impression that it was normal and irreparable.
You say to avoid it, so how do i fix it if it’s already done?
Also, I’ve got bad shoulders–severe arthritis, calcium deposits, bone spurs, etc which cause me a great deal of pain. I will be having surgery on my right shoulder, then after 6-8 weeks of recovery, they’ll do my left.
Are there ways to repair my diastasis recti with these problems or should I wait until my shoulders are better?
Madysen
Hi Lisa!
I would always recommend getting cleared by a doctor to do any sort of physical exercise, especially in your circumstance. I would most likely recommend waiting to do certain exercises that involve your shoulders, so you can avoid injury, however you could try the exercises in these circuits that do not involve using your upper body (once cleared by a doctor of course).
As far as coning goes, it is not normal and should absolutely be avoided. So you can fix this by keeping your belly button sucked in towards your spine and keeping a straight back and good posture. Doing this along with these exercises will help you get rid of your diastasis recti. Hope this helps! 🙂
Sam
It states 3 times a day for a week, does the mean 600 of each exercise? I see each one says 10-20×, I am unable to do 3 times a day but I could work my way up to 600 1 time a day.
Madysen
Hi Sam!
You can modify this workout however you need to, to best fit your schedule! You should be okay doing these exercises twice a day if you can, if not, just aim for once a day, but you will take longer to see progress. Hope this helps!
Min
Hello,
For someone like me who is no longer in postpartum (my daughter is 4 and son is 2 1/2) should I start with the advanced or start with the beginner circuit? I never knew about Diastasis Recti so never exercised to close the gap. Lately I noticed my pooch has been getting bigger (probably because I’m gaining weight from stress of this pandemic) and I think I have a 4-5 finger gap! Will closing the gap at this point take much longer than if I did it postpartum?
Thank you
Madysen
Hi Min!
I always recommend that anyone starting out at least try the beginner circuit once. If it’s too easy, then move onto the advanced. For you, I would definitely recommend the beginner circuit, since you have more than a 2 finger gap. It will not take you any longer to close it now than it would have immediately post-delivery. However, do not try to rush this process, it could lead to serious injury. Go slow, focus on form, and stop if you ever feel any pain or have coning. Readjust and continue. By healing your core with these exercises, it will make your other workouts (such as crunches) more effective down the road 🙂 Hope this helps! Feel free to message me on my Instagram if you have any other questions 🙂
@momma_survival_guide
Amanda
I was wondering when you do the circuit 2-3 times a day, each time do you do it one time though or 3 times through 2-3 times a day? Thanks
Madysen
Hi Amanda!
Each time I do the circuit I do the entire thing one time through 3 separate times a day. I hope that clarifies things!
Jasmin
Hi, could I do the 3x a day within the same time? 3 reps versus 3 different times a day or should it literally be 3 separate times a day? Thanks!
Madysen
Hi Jasmin!
You absolutely can! It’s really based on reps and form, so there is no need to space them out if you dont want to.
Graciela
Hello! Thanks for posting this. I have a question, it says to do each circuit 3 times a week for 1 week so that added up makes it 2 weeks. What should I do the remaining weeks?
Madysen
Hi Graciela!
Sorry if there was confusion in my post. So what I meant by that, is if you are able to successfully perform these exercises 3x a day for a week without any pain or struggle, then you are ready to move onto the advanced circuit. Hope that helps clarify 🙂
Kristen H
I am 4 months postpartum today and I want to get started on working out. My Dr said my ab separation is only half a finger worth so I’m assuming I don’t have DR but should I still do these exercises to close the small gap?
Madysen
Hi Kristen!
Yes I would do these exercises no matter what, because they are the foundation of building your core after your muscles have moved and weakened after pregnancy. They are a great building block to strengthening your abdominal muscles regardless of the width of your gap.
-Madysen
Temi Jabagun
Thanks for this information
I will surely be practicing this, I have been in a paid class that this was taught and wasn’t as detailed as this, thanks
Madysen
Hi Temi!
Thank you for the kind words, I appreciate your comment, and I hope these exercises are helpful to you 🙂
Mojisola Adelodun
Thanks for the videos. My abs separated a lot for my second pregnancy (delivered 3/31/21), and I carried out and low, it was so uncomfortable. I will try these work outs before my 6bweeks appointment. Can I keep using the postpaturm belly wraps while trying to fix my diastasis? I could fit about 3 to 4 fingers in my abdomen when I checked 🤦♀️
Thanks.
Madysen
Hi Mojisola!
Im glad you found this page so soon after you delivered, and I hope to hear back from you after you’ve don’t the exercises. You can certainly keep using a belly wrap however I don’t recommend those due to the fact that they weaken your pelvic floor.
Christina
Hi there! I saw in a previous comment that you recommended the beginner circuit for more than a 2 finger width gap. Is it then safe for me to assume that less than a 2 finger gap could move directly to the advanced circuit? For context, I have a one finger gap and workout regularly. Thanks!
Madysen
Hi Christina!
Yes, I would say if you have less than a 1 finger gap OR you can do the beginner circuit easily with no pain or problems. then you are good to move straight into the advanced circuit.
-Madysen
Angie
Madysen,
You’ve mentioned in your post that you started doing DR exercises while you were pregnant, what exercises were you referring to ? I’m currently pregnant with baby #4 and after I had my 3rd baby, I was told that I have a “mild” DR. I’m interested to start doing DR exercises now ( 12 wks pregnant) . Thank you!
Madysen
Hi Angie!
While I was pregnant I did the beginner circuit workouts. Hope this helps!
-Madysen
April Jarvis
I’m 38, a mother of 3 boys, youngest is 11. I weigh 115 pounds and I’m 5’6. I’ve tried numerous exercises to get rid of my pooch, including crunches and leg lifts. I recently read that crunches are not good if you have Diastasis Recti. I’m tired of people thinking I’m pregnant when I’m not. Lol. I want my stomach to look flatter. Your one picture from the side reminds me of my stomach and how it pokes out. Do you think these exercises will help me AND how long do you think I need to do them , 4-5-6 weeks etc… thank you ma’am.
Madysen
Hi April!
I would do these exercises until you feel your gap is closed. Then I would move onto other abdominal exercises that work your deep core muscles. I have a great 6 week program that I sell on this page that is great for beginner exercises in strength and building your core after pregnancy.
-Madysen
Palmira Fuentes
Hello, how many reps are you doing per set? Is it 20 reps and 10 sets ? So it would be 100- 200 per exercise?
Madysen
Hi Palmira!
I do 10-20 reps per exercise. 1 set is the entire circuit all the way through. So I do 1 full circuit 3 times a day. A full circuit includes all of the workouts, and each workout has a specific number of reps. Does that make sense?
So 1 full circuit or 1 set would look like this:
Pelvic Tilts- 10-20x
Sliding Leg Extensions- 10-20x
Pillow/Blanket Squeezes- 10-20x
Arm Raises- 10-20x
Lifted Leg Extensions- 10-20x
Then repeat this 2 more times throughout the day.
Hope this helps!
-Madysen
Amerilyn
Hi,
if I feel pain, does this mean I’m doing it wrong? Ive been trying to fix my diastasis recti after it got worse with baby #2 (9 lbs) its pretty bad and I can feel how open it is and I look like I’m pregant and I gave birth 18 months ago!
Ive tried what you have and I wanted to know how does it feel to hae the right muscle. does the pain feel like it’s coming from the center or the sides? Sorry, I’m not so good at exercising. Would love your help on this.
Madysen
Hi Amerilyn!
If you feel pain it is hard to say, since I am not there with you. However I would venture to say you are either doing the exercise wrong, or you have another issue that may need checked by a doctor. If you are keeping your belly button pulled in towards your spine, and breathing correctly. Then the movements should be controlled and you should not feel any pain. I hope this helps!
Madysen