The Best Diastasis Recti Workout Program – 12 Week Diastasis Recti Workout Plan

The Best Diastasis Recti Workout Program
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The Best Diastasis Recti Workout Program – 12 Week Diastasis Recti Workout Plan

Diastasis recti is the medical term for separated abdominal muscles. This condition can happen to anyone but it’s more common in women who have been pregnant or those who have gained a lot of weight. When the linea alba, a connective tissue that holds the two sides of your abs together, stretches and weakens, it results in diastasis recti.

The good news is diastasis recti can be cured with proper exercises or a workout plan. The bad news is you need to be diligent about doing the right exercises to cure it. If you do not treat your diastasis recti, you may suffer from several health issues such as pain in the back and pelvic areas, hiatal hernia, constipation, and urinary stress incontinence.

We have created a 12-week workout plan that will help you cure your diastasis recti and get back into shape after pregnancy. Follow this workout routine as closely as possible to see visible results within these 12 weeks:

The Best Diastasis Recti Workout Program

The best program for you is the one that you can stick to. These will be different for everyone and may change as your life changes. I would suggest starting with 3-4 days per week, 30-45 minutes per session if you are new to exercise or returning after a break. A good place to start is with a beginner postpartum workout plan or a prenatal workout plan that has been modified for new moms.

If you are already exercising regularly and want to begin a diastasis recti workout plan then 5-6 days per week is ideal. If you have not been exercising at all, this may sound completely impossible! But I promise, if you work towards it slowly and smartly, it is possible! Working out 6 days a week does not mean that every workout has to be an hour long. It might just mean a 15 minute walk followed by 15 minutes of strength training 3 times per day.

I would also recommend building in at least one rest day into your schedule each week. This will allow your body time to rest and repair itself from the stress of exercise. This could be an active rest day (go for a walk!) or a complete rest day (put your feet up and read a book!)

 

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