top of page

A Guide To Diastasis Recti Exercises


Diastasis recti, which is the detachment of the abdominal muscles, is a common condition that affects many people, especially women, after pregnancy. This separation can cause various issues, including back pain, weakened core muscles, and difficulty with basic movements like bending over or lifting heavy objects.


While many exercises can help with diastasis recti, a new technology called Emsculpt Neo is gaining attention for its ability to uniquely target and strengthen the abdominal muscles.


In this article, we will explore what diastasis recti is, the benefits of diastasis recti exercises, and how Emsculpt Neo can be used to accelerate the healing process and restore your core strength. When you're finished reading, you can expect to know more about diastasis recti; give an example of a diastasis recti workout, name simple exercises for diastasis recti, and even how to correct diastasis recti.



What is Diastasis Recti & How Does It Affect Abdominal Muscles?


Diastasis recti is a condition that can occur in men and women of all ages, but it is most often seen in women who have been pregnant. During pregnancy, the growing uterus can pressure the abdominal muscles, which causes them to stretch and separate. This separation can be aggravated by certain activities like heavy lifting, straining during bowel movements, or even improper exercise techniques.

The symptoms of diastasis recti can vary from person to person. Still, common signs include a bulge or "pooch" in the middle of the abdomen, lower back pain, and weakened core muscles. In severe cases, the separation can be large enough to cause an umbilical hernia, where the abdominal organs protrude through the weakened muscle tissue. Luckily, many exercises can help with diastasis recti and strengthen your pelvic muscles and correct diastasis recti.



Healing diastasis recti:

One of the best treatment paths for this condition is core strengthening exercises targeting the abdominal muscles, like transverse abdominis and rectus abdominis as well as the ab muscles are key.

Strengthening these muscles can help prevent abdominal muscle separation, strengthen your core and pelvic floor, and aim to fix diastasis recti. These large muscles act like a corset, holding the organs in place and supporting the spine, so the stronger they are, the better.


Best Diastasis Recti Exercises To Fix Diastasis Recti

In order to support correcting diastasis recti, repeat the following diastasis recti workout. These core exercises are designed to support and strengthen. It is comprised of simple exercises that aren't necesarily going to get you a six pack ab muscles, but will improve core stability, strengthen


● Belly breathing: This diastasis recti exercises involves lying flat on the floor on your back, knee bent, and feet firmly flat on the ground. Place your hands on your belly and take a deep breath, focusing on expanding and contracting your abdomen.


● Pelvic tilts: Lie down flat on the floor on your back with your knees bent and with your feet firmly on the floor. Tighten your abdominal muscles and gently tilt and slowly lift your pelvic floor upwards, pressing your lower back into the ground. Hold for a few seconds, then release. This exercise is terrific for strengthening your pelvic floor and can be important to heal diastasis recti.


● Heel slides: Heel slides begin with a starting position to lie on your back, flat on the floor, knees bent, and your feet planted flat on the ground. Slowly slide one foot away from your body while keeping your heel in contact with the ground. Return to the beginning position and repeat with the other leg. Heel slides are a terrific exercise for diastasis recti.


● Bridges: Lie down on your backside with your knees bent and your feet flat. Raise your hips upwards, keeping your shoulders and feet on the ground. Hold for a few seconds, then release.


● Dead bug: Lie down on your back with your knees bent and your feet flat. Raise your arms and legs towards the ceiling, then slowly lower your right arm and left leg towards the ground. Return back to the beginning position and repeat with the other arm and leg.


● Wall sits: Stand with your back against a wall and your feet hip-width apart. Lower your body downwards, as if you were sitting in a chair. Hold for a few seconds, then return to the starting position.


● Planks: Start on your hands and knees, then lower your forearms to the ground. Extend your legs behind you and hold your body in a straight line. Hold for a few seconds, then release.


● Transverse abdominal exercises: To target the deep, transverse abdominis muscles, try lying on your back, and keep your knees bent and feet firmly flat on the ground. Place your hands on your lower belly and exhale as you draw your belly button in towards your spine. Hold for a few seconds, then slowly lower, release and repeat. This is one of the best diastasis recti exercises and is great for oblique muscles and a great plan for healing diastasis recti.


● Toe taps - These are a simple exercise that involves lying on your back with your knees bent and feet flat on the floor, and then alternately tapping your toes to the ground one at a time. This exercise is often used in postpartum rehabilitation and diastasis recti treatment because it engages the deep abdominal muscles, including the transverse abdominis, which can help to bring the rectus abdominis muscles back together and improve overall core stability.

To perform these recti exercises, you can follow these steps:

  • Lie on your back with bent knee, and feet pressed flat on the floor, hip-width apart.

  • Engage your deep abdominal muscles by drawing your belly button toward your spine.

  • Slowly lower one foot to the ground, tapping your toes and keeping your core engaged.

  • Return your foot to the starting position and repeat on the other side.

  • Continue to the other leg, tapping your toes for several repetitions. Toe taps can be modified based on individual ability, such as performing them with a smaller range of motion or a slower pace. They can be incorporated into a larger exercise routine for diastasis recti rehabilitation. However, it is important to consult with a healthcare professional before beginning any new exercise program, especially if you have diastasis recti or are postpartum.


● Leg extension - Leg extensions are a simple exercise that can help strengthen the deep abdominal muscles, including the transverse abdominis, and assist with diastasis recti healing. To perform leg extensions, you can follow these steps:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  • Engage your deep abdominal muscles by drawing your belly button toward your spine.

  • Slowly lift one foot off the floor and extend your leg straight, keeping your core engaged and your lower back pressed into the floor.

  • Hold the position for a few seconds, then slowly lower your foot back to the starting position.

  • Repeat on the other side, alternating sides for several repetitions.

To modify the exercise and make it more challenging, you can try straightening both legs simultaneously or adding ankle weights. It is important to start with a smaller range of motion and gradually increase as your strength and ability improve.

A leg extension exercise can help with diastasis recti by engaging the deep abdominal muscles, which play a key role in stabilizing the core and supporting the abdominal wall. Strengthening these muscles can help to bring the rectus abdominis muscles back together and improve overall core stability, reducing the risk of long-term complications associated with diastasis recti.


Exercises to avoid with diastasis recti:

Exercises that involve twisting, crunching, or sit-ups, such as bicycle crunches, planks, or traditional abdominal exercises, should be avoided as they can worsen the diastasis recti.


It's best to speak to your healthcare professional about the best diastasis recti workout. Heavy lifting or any exercise that puts excessive pressure on the abdominal muscles should also be avoided. Instead, low-impact exercises such as walking, swimming, and yoga can be beneficial in strengthening the core muscles and aiding in recovery. It's always best to consult with a healthcare professional or physical therapist before starting any diastasis recti exercises.


How diastasis recti affects postpartum women?

Diastasis recti is a common condition that affects many postpartum women. During pregnancy, the uterus expands to accommodate the growing baby, which can put pressure on the abdominal muscles and cause them to separate. This can result in a visible bulge in the abdomen, as well as a number of other symptoms.


Postpartum women with diastasis recti may experience several effects, including weakened core muscles, poor posture, and lower back pain. They may also be at greater risk of developing pelvic floor dysfunction, such as incontinence or prolapse, due to the weakened support in the abdominal muscles. Diastasis recti can also have a significant impact on a woman's body image and self-esteem, especially if the visible bulge in the abdomen persists.


Fortunately, with appropriate treatment and exercise, many postpartum women with diastasis recti can recover and regain their core strength and stability. This may include exercises that specifically target the deep abdominal muscles, such as the transverse abdominis, and modifications to daily activities to avoid excessive intra-abdominal pressure. In some cases, surgical intervention may be necessary to repair the separation of the abdominal muscles.


It is important for postpartum women to work closely with their healthcare provider to develop a personalized treatment plan for diastasis recti and to monitor their progress over time. By taking steps to address this condition, women can reduce their risk of long-term complications and improve their overall health and well-being.


How can diastasis recti affect a person long-term?

Diastasis recti can affect a person long-term in many ways. Separating the abdominal wall muscles can weaken the core and abdominal muscles, leading to poor posture, lower back pain, and pelvic floor dysfunction. It may also contribute to digestive issues, such as bloating and constipation, as well as hernias and other complications.


In addition, diastasis recti can have a significant impact on a person's body image and self-esteem, as the visible bulge in the abdomen may make them feel self-conscious and affect their confidence. If left untreated, diastasis recti can continue to worsen over time, making it more difficult to restore the strength and function of the abdominal muscles. Therefore, it is important to seek treatment for diastasis recti as soon as possible to prevent long-term complications and improve overall health and well-being.


How long does it take to heal diastasis recti?

The healing time for diastasis recti varies depending on the severity of the condition, the individual's overall health, and the type of treatment used. Mild cases of diastasis recti can often be resolved with proper exercises and techniques within a few months, while severe cases may take longer.


Typically, a consistent movement program that is made of diastasis recti exercises targeting the deep core muscles and avoiding exercises that make diastasis recti worse, can help speed up the healing process.


Surgery may be necessary to repair the abdominal muscles in some cases, but this is typically reserved for more severe cases that do not respond to other treatments. It's essential to consult with a healthcare professional to determine the best course of treatment and an expected healing time for your individual case.


Can you shrink diastasis recti?

It is possible to shrink diastasis recti with the right exercises and techniques. Diastasis recti occur when the abdominal muscles separate, creating a gap in the middle of the abdomen. Proper exercises that target the deep core muscles, such as the transverse abdominis and pelvic floor muscles, can help to bring the abdominal muscles back together and reduce the size of the gap.


Certain exercises, such as planks, side planks, and modified crunches, can be beneficial in strengthening the abdominal muscles without putting excess pressure on the gap. It's important to avoid exercises that worsen the condition, such as traditional sit-ups, which can strain the abdominal muscles and increase the gap size. Maintaining good posture and avoiding activities that require heavy lifting can also aid in recovery.


Symptoms of diastasis recti:

Diastasis recti can cause various symptoms, including lower back pain, poor posture, and weakened abdominal muscles. Treatment for diastasis recti may involve physical therapy or specialized exercises to strengthen the abdominal muscles and close the gap.


In severe cases, surgery may be necessary to repair the abdominal wall. It's important to speak with a healthcare professional if you suspect you may have diastasis recti, as early treatment can help prevent complications and improve outcomes.


While these exercises can be effective, they require consistent effort and dedication to see results. This is where Emsculpt Neo comes in. But before we dive into what Emsculpt Neo is, let's explore more about diastasis recti and what can be done about it.


What are the recti muscles?

The rectus abdominis muscles, commonly referred to as the "recti muscles," are a pair of parallel muscles that run vertically down the front of the abdomen. They are responsible for flexing the trunk forward, as well as providing support and stability to the torso.


Diastasis recti is a condition in which the two halves of the rectus abdominis muscles separate along the body's midline, causing a visible bulge in the abdomen. This can occur during pregnancy or due to excessive intra-abdominal pressure from activities such as weightlifting or chronic coughing.


The separation of the recti muscles during diastasis recti can affect their ability to contract and provide support to the abdomen, which can lead to problems such as back pain, poor posture, and pelvic floor dysfunction. Treatment for diastasis recti typically involves exercises to strengthen the muscles and bring them back together, as well as modifications to daily activities to avoid excessive intra-abdominal pressure. In severe cases, surgical intervention may be necessary. To fix diastasis recti takes time and consistency.


Diastasis Recti
Diastasis Recti Exercises

What is Emsculpt Neo?

Emsculpt Neo is a new technology that uses electromagnetic energy to regenerate and stimulate muscle contractions in the body. This technology effectively builds muscle and burns fat in targeted areas like the abdomen, arms, and legs.


The Emsculpt Neo device uses high-intensity focused electromagnetic (HIFEM) technology to stimulate muscle contractions. The contractions are so strong that they can activate up to 100% of the targeted muscle fibers, more than what can be achieved through traditional exercise alone.


In addition, the contractions created by the Emsculpt Neo device are involuntary, which means that the muscles are contracting without any conscious effort on the part of the patient and are working the entire core region. This makes it an ideal option for people with difficulty with traditional exercises, like those with back pain or mobility issues, weakened pelvic floor muscles, and diastasis recti.


In addition to its muscle-building benefits, Emsculpt Neo has also been shown to reduce subcutaneous fat in targeted areas. This is achieved through lipolysis, which breaks down fat cells and allows the body to eliminate them naturally.


Diastasis Recti & Emsculpt Neo

When it comes to diastasis recti, Emsculpt Neo can be a game-changer. The device can target the deep, transverse abdominis muscles, which are often challenging to engage with traditional exercises alone. By stimulating these muscles, Emsculpt Neo can help to strengthen the core and reduce the separation between the abdominal muscles.


While Emsculpt Neo can be a powerful tool for treating diastasis recti, it is important to note that it should be used in conjunction with a healthy diet and regular exercise. The device can help to strengthen the core and reduce abdominal fat, but it cannot replace a healthy lifestyle. It is also important to note that Emsculpt Neo is not suitable for everyone.


How can Emsculpt Neo help diastasis recti?


Because Emsculpt Neo uses high-intensity focused electromagnetic (HIFEM) technology to stimulate muscle contractions and reduce subcutaneous fat in targeted areas, it can be a very powerful tool for treating diastasis recti and restoring core strength. As with any medical treatment, patients should discuss the costs and benefits with their healthcare provider before deciding.


If you're struggling with diastasis recti and are looking for an effective treatment option in conjunction with the above core exercises, consider Emsculpt Neo at Timeless Beauty Med Spa. Our experienced team can help you achieve a stronger core and reduced ab separation through this innovative technology. Don't let diastasis recti hold you back any longer. Contact us today to schedule a consultation and learn more about how Emsculpt Neo can help you reach your goals.

224 views0 comments

Comments


bottom of page