Core Separation: 3 Moves to Combat Diastasis Recti

Moms and moms-to-be need to know about the exercises that can help combat core separation.

Diastasis recti is a separation of the abdominal wall muscles, which can occur while pregnant, after delivering a high birth weight baby, or from multiple pregnancies.

The Doctors welcome trainer and mom Andrea Allen founder of Deliciously Fit and Healthy, who developed diastasis recti when she was pregnant with her twins. She shows us 3 exercises that can help strengthen your core and possibly address diastasis recti.

She explains some women who developed this health issue will heal on their own but others do not. She recommends the following exercise to tighten your tummy:

90-degree Toe Taps: First, inhale and fill your diaphragm with air and relax your pelvic floor, then exhale and lift your pelvic floor and draw your abdominals in and lift one foot off the ground and tap each heel on the floor as you exhale. She says to make sure your core is not forming a dome during the movement.

Toe Drags: With your hands and knees on the floor, inhale filling your diaphragm, and exhale while lifting your pelvic floor and draw your abdominals in. Then, slightly lift your knees off the ground and drag your toe out and back in slowly. She says to make sure your inner core is engaged during the exercise.

Side Plank Knee Tucks: While laying on the ground and propping yourself up on a bent arm, wrap your abdominals in as you go into a side plank. Inhale as you bring your knee up and exhale as you straighten your leg. Andrea says to make sure your ankles, hips, and shoulders create a straight diagonal line while doing the movement.

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