Diastasis recti abdominis (DRA) is an impairment characterized by a midline separation of the rectus abdominis muscles along the linea alba.
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Here is a helpful exercise regimen for diastasis recti. These exercises should be performed on a comfortable floor mat. Your back to the floor in the supine position with no back arch. Your hips and spine should be at same level and completely flush to the floor.
Pelvic Tilts (15 reps)
While laying on your back. Gently and slowly pull your hips towards your ribs, without creating an arch in your back.
Repeat this 15 times.
Leg "Scoops" (15 reps, each leg)
Laying in the same position as the pelvic tilt, with hips and spine flush to the floor. Bend your knees and place both feet flat on the floor.
Using only one leg at a time, slowly slide your foot all the way away from you. Lifting and scooping up and then returning to original position. Finish 15 reps on one leg then continue with the next leg for 15 reps.
Bended Knee Lifts (15 reps each leg)
For this exercise, you will remain in the same position as the leg scoops. But you will slowly lift one leg (with knee bended) until your thigh is 90 degrees with your body. Finish 15 reps on one leg then continue with the next leg for 15 reps.
Double Bended Knee Lifts (20 reps)
This exercise is the same as the “Bended Knee Lifts”, but this time you will left both legs at the same time. Be sure to move slowly and focus on the pelvic muscles. Do this 20 times
Vacuums
For this last exercise, i want you to stand. You will need to inhale through your nose and then exhale all the air you just inhaled. As you take the next breath, I want you to pull in your stomach like a vacuum (focusing on the lower abdomen) and HOLD IT for as long as you can. Repeat until you have done this 10 times.
Once you have complete one round of these exercises, try to complete at least two rounds. Working your way up to three rounds.
These exercises should be completed every other day.
Remember to drink lots of water!