13 Extremely Effective Abdominal Separation Exercises
Looking to fix your abdominal separation problem, also known as diastasis recti? If you want to effectively heal this area, you will love these abdominal separation exercises. They are simple yet extremely powerful.
After my first child, my stomach returned to normal pretty quickly. I was thinking to myself, "Yes, all the years of hard work on my abs paid off."
Then came the news of twins, a pregnancy that torpedoed my stomach straight out to the front, basically forgetting the side of my body. This time, the years of hard work on my abs did not save me to the extent I would have liked.
I got 3 wonderful kids out of the deal, but I still wanted to regain shape to my stomach.
I needed to find exercises that would target rebuilding the muscles that were stretched apart. That means I needed to target repairing the midsection of my abs.
These are the exercises I still use and find extremely effective in the rebuilding process.
What are the rectus abdominal muscles?
When someone refers to their abs as a six-pack, most people visualize a fit stomach with six distinct raised surfaces running vertically down the middle of the stomach area. These are the rectus abdominus muscles.
They are the two long muscles running down the center of the stomach, which are held together by connective tissue. They also help stabilize the body when performing exercises, so having them in shape helps prevent injury.
What is Diastasis Recti?
It is considered a common condition characterized by abdominal muscle separation that occurs due to various factors.
According to research, diastasis recti refers to the weakening of both the abdominal muscles and the linea alba that connects the rectus abdominis muscles, as explained above. Additionally, the internal and external obliques, as well as the pyramidalis, may also be weakened.
What does this mean? It means finding exercises that target strengthening and repairing the connective tissue and the associated abdominal muscles is important. It is considered a common condition
Factors that affect the outcome
Exercise history regarding the abs
How often the exercises are performed
If you perform exercises with proper form and alignment
The weight of the individual
The overall fitness level of the individual
Seek the advice of a physical therapist, doctor, or personal trainer if you have been diagnosed with Diastasis Recti to make sure these exercises are appropriate for you.
13 Abdominal Separation Exercises
Dead Bug
Lie flat on your back
Bring your legs up into the air with the bottoms of your feet facing the ceiling, and then bend your knees, forming a 90-degree angle
Raise your arms straight into the air, fingers pointing towards the ceiling
Push the belly button into the ground
Slowly lower one of your legs to the ground, keeping the other at a 90-degree angle
Lower the opposite arm at the same time you lower the leg
Stop before either of them touches the ground and slowly bring them into position
Perform the same thing with the opposite arm and leg
It is essential that the belly button and lower back stay pulled into the ground
Perform 8-15 reps of these on each side
Heel Slides
Lay flat on your back, knees bent, with palms flat on the ground for support
Stretch one leg out at a time, using sliding your heel on the ground with resistance each time you bring it into the body
You can do this without touching the ground as well, but make sure you are creating resistance when pulling the heel towards the body
It is crucial to keep the stomach pulled in and towards the ground
Hundreds
Lie flat on your back, knees bent, and palms flat on the ground to support the body
Pull your stomach down towards the ground as you lift your head and shoulders slightly off the floor
Raise your arms off the ground and move them up and down as you keep the stomach in tight
Breathe in for 5 counts and out for 5 counts, slowly, as your arms move up and down
Do this exercise until you reach approximately 100 flutters of the arms up and down, hence the name hundreds
Flutter Kicks
Lying on your back, slightly lift your head off the ground and reach your legs flat out in front of you.
Alternatively, you can keep your head on the floor
Squeeze your stomach into the floor and push your lower back into the ground as you raise your head off the floor
Your arms are facing down with your palms pushed into the floor for support
Raise your legs about 6 inches off the ground and flutter them with control in an up and down motion
You need to keep the stomach and lower back pulled down into the floor
Do as many of these as you can with proper form
Pelvic Tilts
This movement is a slight, gentle movement
Lie on your back and bend your knees, feet flat on the ground
Keep your palms facing down and push into the ground when needed for support
Curve your back slowly, pushing your stomach ever so slightly upwards and push your butt into the ground, tilting your pelvic area
Then pull your stomach into the ground, tightening your abs muscles
Your pelvic area will be tilting back and forth, allowing the stomach to contract and work the abs.
Perform this exercise for 3 sets, 20-30 seconds each set
toe taps
Lie flat on your back, arms stretched out and palms facing the floor for support
Head stays on the ground
Bend knees to 90 degrees
Lower both legs to the ground, keeping the knees bent, and tap the toes gently on the floor
Then bring the legs back up to the starting position
Each rep equals one up and down motion with the legs
Repeat 3 sets of 12-15
Heel Taps
Lie flat on your back, arms stretched out and palms facing the floor for support
Head stays on the ground
Bend knees to 90 degrees
Lower both legs to the ground, keeping the knees bent, and tap the heels gently on the floor, pointing the toes upwards as your heel taps the floor
Then bring the legs back up to the starting position
Each rep equals one up and down motion with the legs
Repeat 3 sets of 12-15
Diaphragmatic Breathing
Lie flat on your back with your arms relaxed by your side and knees bent
Inhale for a count of 8 through your nose while pushing your stomach outward as it expands
Then slowly exhale with a count of 8, pulling your lower back and belly button towards the ground as you release the air out through your mouth
Do this for 3-10 minutes
Bridge Pose
Lie on the floor flat on your back with bent knees and your arms straight by your side
Pull your stomach and lower back towards the ground, making sure there is no gap between the floor and your lower back
Intentionally squeeze your stomach, making it firm
Then lift your butt off the ground, pushing through your feet and keeping your stomach pulled in
Only go as far as you can upward while still keeping your stomach pulled in tight
The point is to firm the problem area, not to go as high as you can in the air
Lower your bottom back to the floor
Repeat for 3 sets of 8-15 reps
Glute Bridge Squeeze
Lie on the floor flat on your back with bent knees and your arms straight by your side
Pull your stomach and lower back towards the ground, making sure there is no gap between the floor and your lower back
Intentionally squeeze your stomach, making it firm
Then lift your butt off the ground, pushing through your feet and keeping your stomach snug
Squeeze your upper legs together, bringing your knees together at the center
Spread your knees back apart and lower your bottom back to the ground
Perform 3 sets of 8-15 reps
Criss Crosses
Lie flat on your back with your hands down by your side and legs out straight
Raise your upper back and head slightly off the ground
Face palms towards the ground for support while you raise your legs off the ground
Criss-cross your legs straight out in front of you in a slow and controlled manner
Try not to swing your upper body too much while doing this exercise
Two criss-crosses complete one rep
Perform 15-20 reps, repeating for 3 sets
Bird Dog
Begin this exercise on the floor on all 4s, with your knees under your hips for support and your arms under your shoulders for support
Lift your right arm straight out in front while lifting your left leg straight out behind you
Keeping your stomach tight, bring your right elbow to touch your left knee in a diagonal under your body
Stretch your arm and leg out straight again
Lower your right arm and left leg
Perform the same routine using the left arm and right leg
Repeat these exercises for 5-10 reps on each side for 3 sets
You can complete the reps on one side at a time, or complete the reps as shown in the video
Plank with reach
Begin this exercise on the floor on all 4s, with your knees under your hips for support and your arms under your shoulders for support
Lift your right arm straight out in front while lifting your left leg straight out behind you
Keep them straight out and not lifted up
Make sure your stomach is pulled in snug for support and to target the correct area
Perform the same routine using the left arm and right leg
Repeat these exercises for 5-10 reps on each side for 3 sets
You can complete the reps on one side at a time, or complete the reps as shown in the video
Frequently Asked Questions
How to heal diastasis recti?
You will want to work on healing the abdominal muscles and the connective tissue together. This involves performing specific exercises as well as being mindful of your everyday movement.
As the muscles of the abdominal wall heal and you gain core strength, you will be able to feel the area grow closer and tighter together.
Things to focus on for healing to occur include:
strengthening deep core muscles with the best exercises for this area
Tighten the abdominal wall throughout the day when free moments arise
Work the pelvic floor muscles to create a solid base
Practice good posture - Tummy time for yourself can help with this if you tend to bend over a lot (for parents and moms with young kids)
Practice breathing through daily activities
Use your daily routine to ensure you exhale and expand the stomach out, and inhale to tighten the stomach in.
Do not do a lot of traditional crunches at first. It may be difficult to keep the belly in and not protrude it out while doing these types of crunches.
These abdominal exercises are among the best at effectively tightening the abdominal area and healing recti diastasis
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