Are you a new mom on a mission to regain your core strength? Postpartum, many mothers struggle to return to their pre-baby body due to a condition known as diastasis recti. But with a little knowledge and targeted exercise, you can help re-center yourself in your body and forge a positive path forward.

What Is Diastasis Recti?

Diastasis recti is like a physical reminder left behind by pregnancy. Visualize your abdominal muscles, those companions responsible for the familiar “six-pack” appearance, stretching to accommodate your growing child. This stretching is sometimes excessive, leading to a separation of the midline muscles in your abdomen. The outcome may be a persistent bulge that seems unresponsive to your sincere efforts.

Unfamiliar and sometimes unwelcome changes to your appearance can be challenging to overcome. But focusing on your core strength and nurturing a sense of self-assurance can help your struggle with stubborn diastasis recti.

Exercises for Diastasis Recti

Below is a curated list of exercises designed to effectively engage and tone your core muscles without causing further strain. These exercises are gentle enough for those dealing with Diastasis Recti but effective enough to help you feel stronger and more supported.

• Gentle Pelvic Tilts: Let’s start simple. Lie on your back with your knees bent and feet flat. Gently engage your core muscles to flatten your lower back against the floor. Hold for a few seconds, then release. Repeat this movement, feeling your lower abdomen working with each tilt.
• Bird-Dog: Get on all fours, hands beneath your shoulders and knees below your hips. Slowly extend your right arm forward while extending your left leg backward. Focus on keeping your core engaged to maintain balance. Bring your arm and leg back in, then switch sides. This exercise is like a coordination challenge that helps strengthen those core muscles.
• Standing Transverse Abdominis Engage: This one’s stealthy but super effective. Stand tall, shoulders relaxed. Imagine you’re zipping up tight jeans – engage your lower abdomen without holding your breath. Hold for a few seconds, then release. Repeat to activate your core.
• Modified Plank: Start on your knees and forearms, maintaining a straight line from head to knees. Engage your core, feeling the muscles pulling together. Breathe steadily and hold for as long as you can while keeping that alignment.
• Side-Lying Leg Lifts: Lie on your side, legs extended. Slowly lift your top leg while keeping your hips stable. Engage your core to maintain balance and control. Lower your leg and repeat. This one targets the oblique muscles, helping to support your midsection.

As with any exercise regime, consistency is key. Begin with limited repetitions for each exercise, gradually progressing as you feel inner fortitude building. Tune into your body’s cues, and if any discomfort arises, pause and seek counsel from your healthcare provider.

Supporting Pregnancy and Beyond with 2Me Healthcare

Your pregnancy experience and recovery reflect a unique journey. Whether you’re struggling with diastasis recti, postpartum depression, or other changes, the proper support can help you on the road to gradual empowerment and a gentle reclamation of self.

If you’re interested in working with a midwife or doula who offers holistic pregnancy support, OB2Me is here to help. At OB2Me, we offer private in-home or in-office concierge midwifery care to support you with comfortable prenatal and postpartum care for you and your family. We are also available to help you throughout your labor and delivery at the hospital.

OB2Me provides multiple packages and services to fit your needs best and make your transition from pregnancy to motherhood as stress-free as possible. Contact our team today and see how working with a dedicated and passionate healthcare provider can make all the difference!

Carson

Carson Ragan, CNM is a Certified Nurse Midwife with more than 25 years of experience in Labor & Delivery, Neonatal ICU, and women’s healthcare. After becoming a mother at a young age and experiencing the birth of her premature second child, she was inspired to pursue nursing and ultimately midwifery.

She earned her nursing degree from Columbus State University and graduated as an RN in 1999. After years of experience as an L&D and NICU nurse, charge nurse, educator, and clinician, she earned her graduate degree from Frontier School of Midwifery and Family Nursing in 2010 and became a Certified Nurse Midwife.

Her personal experiences as both a mother and healthcare provider inspired her vision for a more personal, convenient approach to women’s healthcare. She created a concierge model designed to give women more time, individualized attention, and quality care in the comfort of their home or office.

Outside of work, Carson enjoys spending time with her husband and five children, volunteering with her daughter’s volleyball teams, traveling, and scuba diving.