Healthy Hacks

Diastasis Recti: What It Is and How to Prevent It

diastasis recti (1)

Diastasis recti is a common worry for pregnant soon to be mothers or even post-partum moms. I mean, having a baby is hard enough without your abs separating leaving a pooch or bulge in your tummy that just won’t go away.

As a post and prenatal fitness specialist, when I train mom’s or mothers to be I educate them on what diastasis recti really is, how to prevent it, and if they already have it, how to make it better!

The good news is that diastasis recti does NOT have to last forever or at all! You can prevent it or get professional help from experts to help the abs come back together and reduce that bulge.

Here’s an infographic to help you get the details on diastasis recti.

Diastasis Recti fact sheet (2)

Diastasis Recti Exercises

Exercise can help prevent and heal diastasis recti, but only certain kinds! If you do a bunch of sit-ups or planks, this can actually make your ab separation more severe.

Here are some that are on the OK list that help strengthen your abs:

    • Kegels
    • Hip Bridges
    • Abdominal Drawing In
    • Belly Breathing
    • Leg Taps
    • Knee-Ins

Like I mention in the video if you have a separation of more than two fingers you need to talk to your doctor. Your doctor can help you figure out what’s appropriate for your body.

In my FREE 15 day Fit Mommy Challenge I make sure you’re only doing moves that help you have a healthy pregnancy or post-partum experience. I never make you do moves that would make diastasis recti worse!

If you want to stay active during your pregnancy or lose the baby weight safely after you’ve had your baby, sign up for my FREE challenge here!



Mommy Trainer

Mommy Trainer

Head Trainer

As the Mommy Trainer, I specialize in helping women look and feel their healthiest. I’ve been a personal trainer for over 10 years and am a Pre and Post Natal Fitness specialist. I’m also a proud mother of two and love spending time with my family!


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