SUPER weak core exercises? (diastasis recti during PG)

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mandamerlot
mandamerlot Posts: 180 Member
in Fitness and Exercise
Hey everyone

I had my daughter 14 months ago, pretty traumatic labour and ended up with a 4 finger diastasis recti separation (abdominal separation). It has finally somewhat healed and I returned to the gym ready & raring to go.

My core is incredibly weak and I am looking for some ways to rebuild my strength in relatively low impact ways as the muscles fatigue quite easily.

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  • xsmilexforxmex
    xsmilexforxmex Posts: 1,216 Member
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    Body weight excercises like plank and sit ups/crunches are a good way to start. You can also hold a weight in one hand and bend from side to side to work your obliques and repeat on the other side.
  • mandamerlot
    mandamerlot Posts: 180 Member
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    Body weight excercises like plank and sit ups/crunches are a good way to start. You can also hold a weight in one hand and bend from side to side to work your obliques and repeat on the other side.

    Sit-ups, cruches and oblique twist exercises are not recommended :\ I feel okay when I do planks, and crunches, but I really find that anything involving isolating the middle muscles or mid & lower are extremely challenging, almost painful- if that makes sense. I can work upper and lower without problem, but whenever the middle is involved, my muscles fatigue within 5 reps.

    "Q: Which Movements or Exercises Should I Avoid?
    Crunches, sit-ups, oblique (twists) combined with crunches; anything that ‘jack-knifes’ the body, by pivoting at the hip + placing strain on the abdominals - such as straight leg lifts or holds from lying on your back + similar Pilates moves"
    http://mutusystem.com/diastasis-recti-test-what-works-and-what-to-avoid.html
  • mrsdutko
    mrsdutko Posts: 2 Member
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    I'm 10 weeks PP and also had diastasis recti, although I'm just shy of the "two finger" separation. I've been searching youtube for corrective exercises and that has seemed to help a bit. This is my second child and I'm definitely in the full on jelly belly category. Hoping to tighten up a bit more by the end of this summer. If you have any advice or have found any other helpful sites, please let me know!
  • Ashes_To_Beast
    Ashes_To_Beast Posts: 378 Member
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    Try front squats and dead lifts with low weights to start (dumbbells ).. They both work your core.
  • KseRz
    KseRz Posts: 980 Member
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    Body weight excercises like plank and sit ups/crunches are a good way to start. You can also hold a weight in one hand and bend from side to side to work your obliques and repeat on the other side.

    Sit-ups, cruches and oblique twist exercises are not recommended :\ I feel okay when I do planks, and crunches, but I really find that anything involving isolating the middle muscles or mid & lower are extremely challenging, almost painful- if that makes sense. I can work upper and lower without problem, but whenever the middle is involved, my muscles fatigue within 5 reps.

    "Q: Which Movements or Exercises Should I Avoid?
    Crunches, sit-ups, oblique (twists) combined with crunches; anything that ‘jack-knifes’ the body, by pivoting at the hip + placing strain on the abdominals - such as straight leg lifts or holds from lying on your back + similar Pilates moves"
    http://mutusystem.com/diastasis-recti-test-what-works-and-what-to-avoid.html

    Sounds like planks and flutter kicks for days. Have access to a swimming pool? Get a foam board and flutter kick on it doing laps for hours and hours.

    Are you allowed to squat? If so, do them.

    If you are so inclined you can do a plank with a side drag like this...

    309.jpg

    Do not twist. Stay straight. and good luck!

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