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February 07, 2021 2 min read

Forget crunches and even planks: one of the best exercises for diastasis recti doesn't target your abs at all—at least not in the way you'd think.

What is Diastasis Recti?

Diastasis recti is a muscular condition wherein the ab muscles (notably, the rectus abdominis: the muscles that run down the centre of your torso and make up your "six-pack") separate, leaving a gap. Even when the gap is small, it can cause serious, painful problems including hernias and low back pain. 

Surgery is sometimes used to fix severe diastasis recti, but for most people, so can exercise. And not just any exercise, either. 

Who Can Get Diastasis Recti?

Anyone! Diastasis recti is common in overweight individuals since a large amount of visceral fat (the fat surrounding your organs) can push apart your muscles—especially if the muscles are weak.

However, the most common segment of the population to suffer from diastasis recti is pregnant women. In fact, two-thirds of pregnant women develop this condition.

Other causes are diastasis recti include incorrect exercise form and doing excessive sit-ups and crunches. 

Symptoms of diastasis recti include:

  • A bulge in your stomach
  • Low back pain
  • Core weakness
  • Constipation
  • Bloating
    Poor posture

The Best Exercise for Diastasis Recti

Many people who have diastasis recti turn to the old ab favourites to try to rectify their rectus issues, but this often makes the problem worse.


Because it puts more pressure on your abs and forces them further apart. The best exercises for diastasis recti bring them together.

To accomplish this, you need to strengthen your transverse abdominis (TVA) muscles. These are deep core muscles that hold your core like a girdle, and they provide strength, a trim waistline and help you do just about all stabilizing movements.

By strengthening your TVA, you can effectively pull your abdominis rectus closer together.

This move here  — Bike Bridges  — is one of our favourite exercises for diastasis recti. It not only tightens the TVA girdle, but also incorporates a bit of a twist for more sculpting power.

If you are new to working out or have severe diastasis, just focus on the bridge. Add the biking portion after. Get thousands of other moves to help with diastasis recti and to sculpt and strengthen every inch of your body onBR+. Join us now fora month free!

No risk. All reward!

Join BodyRock Trainer Beth and try this exercise for diastasis recti. If you’re at all unsure if you should be training, speak to your doctor before you do any exercise. 

You can get access to ALL our workouts on BodyRock+ right now for only $1.99 for the first month! After that it's $19.99 if you love our workouts and want to stay with us.

CLICK HERE to join and remember to use the code STARTNEW!



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