My favorite Diastasis Recti exercises can help strengthen and rebuild your deep core muscles and pelvic floor after pregnancy. These exercises focus on the integrity of your core while helping to maintain good posture, increase core stability and strength, relieve back pain, and prepare you for more advanced core exercises. It’s so important to have a strong foundation before we can continue to build on it!
Alternating Heel Drops -
Lie on your back with your knees bent. Lift your head and shoulders off the ground and bring your legs up so your calves are parallel to the floor
Slowly lower one heel down to the floor while holding your core in tight. As you bring the heel back up to the starting position, lower the opposite heel to the ground.
Dead Bugs -
Lie on your back with your knees bent. Bring your feet up so your calves are parallel to the ground. Straighten your arms up to the ceiling and push your belly button to your spine.
Extend one leg straight out and the opposite arm straight overhead. Return to the starting position and switch sides.
Table Top Ball Squeeze -
Begin in a tabletop position with your shoulders stacked over your wrists and hips above your knees. Place a ball, towel, pillow, or block in between your knees. Press your belly button into your spine and keep a flat spine.
Gently lift your knees up off of the mat as you squeeze the ball in between your knees, and your belly button up and in. Hold for 5 seconds and release your knees back down onto the mat. Then repeat.
Bridge With Ball -
Begin laying on your back with the soles of your feet onto the mat. Place a ball, towel, pillow, or block in between your knees. Reach your fingertips to your feet. Exhale out all of your air and squeeze your glutes.
Inhale as you lift your hips up off of the mat, squeezing the ball (or pillow, towel, etc) between your knees. Squeeze your glutes and press through the soles of your feet. Exhale as your return your hips back to your mat.
Leg Extensions -
Begin laying on your back with the soles of your feet into the mat. Exhale out all of your air and press your belly button towards your spine.
Inhale as you bring your right knee up towards your chest and then out in front of you - dragging your right heel along the mat. Press your heel outward as your squeeze your lower core inward. Exhale to release your right foot back to the mat and switch sides.