Diastasis Recti Recovery – Top Tips

We help 100’s of ladies with diastasis recti recovery and all the associated issues around the body that are common with this condition – so much so, that we’ve even been featured in Women’s Health covering the subject!

With at least 2 in every 3 women experiencing an opening of the abdominal muscles post childbirth, here are our top 7 tips to help you out!

1. Leave the impact exercise for another time – heavy lifting, running, two footed jumps and high impact dance classes are for another time. Let’s go with low impact exercise and movement to aid core recovery and strength, we don’t want the impact making your core weaker.

2. Get your alignment right – how you stand, distribute your body weight and your posture will impact the pressures going through your core.

3. Core exercises – there are a range of exercises that are brilliant for working on the core, lower back, pelvic floor and hips to aid diastasis recovery and rebuild strength and function. And then there are a whole load that are awful and do the complete opposite that you are trying to achieve.

4. Lift right – how many times to you lift in your day? Your baby, the buggy, the car seat, the baby bath … the list goes on, especially when you add in the domestic tasks. Using the correct techniques to lift load will lessen the load and allow your core to respond without undoing your hard work.

5. Do your pelvic floor exercises – this is a must for every woman! It is the ‘bottom of your core box’ and holds everything in.

6. Eat right – steer clear of caffeine, high sugar and processed foods. Think lean proteins, green leafy veg and fresh produce to fill your body with nutrients to help it heal.

7. Drink up – water! Hydration is key for muscle health and transporting nutrients to where they are needed.


If you’re looking for more advice on Diastasis Recti recovery, take a look at our recovery programme here, or email keri@fitandhealthymumsuk.com to discuss how we can help.

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