Top 10 exercises to repair Diastasis Recti
Check out the top 10 best exercises to help repair diastasis recti. To treat diastasis recti, you must exercise targeting the deep abdominal muscles and the pelvic floor muscles. In this video, I demonstrate 10 gentle exercises that you can do at home to start repairing your abdominal muscles.
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All you need for these exercises is a mat or a soft surface. Do these ten exercises starting with the rep count suggested, then repeat the sequence 2-3 times for a complete workout.
For best results, do these exercises consistently 3x per week. Skip any of these exercises that do not feel safe for you and instead focus on the ones that you feel are benefitting you the most.
Top 10 Diastasis Recti exercises;
1. Heel Drops- 10 reps each side, 2-3 sets
2. Pelvic Tilts- 10 -15 reps, Hold each rep up to 10 seconds, 2-3 sets
3. Heel Slides- 20 reps alternating feet, 2-3 sets
4. Glute Bridge March-10 reps total, 2-3 sets
5. Side Plank-10 reps each side, 2-3 sets
6. Dead Bug-20 reps total, 2-3 sets
7. Bird Dog- 20 reps total, 2-3 sets
8. Alternating leg lifts, 20 reps, 2-3 sets
9. Squats- 15-20 reps, 2-3 sets
10. Clamshell- 10-15 reps each leg, 2-3 sets
As a former competitive Jump Roper, mom of two and current Fitness Coach, I combine all of my passions to give you the BEST jump rope workouts and tutorials!
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Check out these other related videos;
Crunchless Abs Diastasis Recti Safe HIIT Workout
https://youtu.be/Yo0IWCoVWRI
How to not Pee your pants while jumping;
https://youtu.be/si1MALRTfHU
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