Postpartum Core and Diastasis Recti Exercise Progressions |

Postpartum Core and Diastasis Recti Exercise ProgressionsPostpartum Core and Diastasis Recti Exercise Progressions

How to progress basic postnatal core exercises to more challenging core movements. 

Progressing core exercises postpartum can take weeks or many months to master, so its best to make sure you give yourself the time required for each phase during your post-partum recovery and to not rush the exercises. 

To optimally heal Diastasis Recti and strengthen your core post-partum, you need TIME, Corrective Exercise, and a Daily strategy. 

 

TIME

We all progress at various levels postnatal which can be due to many factors:-

  • Baby
  • Sleep Deprivation
  • Diastasis: Small vs. Large, Deep Vs Shallow and Minimal tension Vs Good tension
  • Birth
  • Mental recovery
  • Breastfeeding
  • Pre Pregnancy Fitness
  • Frequency of Exercise
  • Posture

Its important to consider all of the above when assessing your own recovery time and progress. 

 

Postpartum Core and Diastasis Recti Exercise ProgressionsPostpartum Core and Diastasis Recti Exercise Progressions

 

When progressing your exercises postnatal, think about how often you have managed to follow the program/exercise and if you have mastered 90% of it before you proceed to the next level. 

In the video there are several progressions from early postnatal to advanced. Each stage could take you 3-4 weeks/ or even a couple of months to master as it depends on the frequency of your exercise and individual core strength and function. 

 

 

 

Tips:

  • Slow and steady often wins the post-partum recovery race
  • Technique – Improved technique guarantees that the correct muscles do the job and work harder.
  • Focus – Focus through breath and control to again connect and get more bang for your buck during each exercise.

 

 

Exercise 1

Postnatal Core Strength and Diastasis Recti Exercise ProgressionsPostnatal Core Strength and Diastasis Recti Exercise Progressions

Scoops

Can start these from 6-8 weeks of following Birth2FitMum

Add into your Program for 3-5 weeks before progressing on the next exercise.

 

 

Exercise 2

Postnatal Core Strength and Diastasis Recti Exercise ProgressionsPostnatal Core Strength and Diastasis Recti Exercise Progressions

Toe Point Extensions

Suitable once a Functional Diastasis has been established and core strength, postbirth has improved.

Remember, you need to be able to control the load.

Follow this exercise again for 3-5 weeks and do 3 times a week for the best results.

 

 

Exercise 3

Postnatal Core Strength and Diastasis Recti Exercise ProgressionsPostnatal Core Strength and Diastasis Recti Exercise Progressions

Double push outs – A challenging core exercise!

 

Continue to think about control, activation, and breathing. 

Don’t suck in or push your back flat down to help stabilize, you need to control this exercise with optimal core muscle activation.

 

 

Exercise 4

Postnatal Core Strength and Diastasis Recti Exercise ProgressionsPostnatal Core Strength and Diastasis Recti Exercise Progressions

Alternating arms and straight leg lowers – Once you are at this stage, you are ready for our FitMumPowerCore Program! 

 

 

 

Exercise 5

Postnatal Core Strength and Diastasis Recti Exercise ProgressionsPostnatal Core Strength and Diastasis Recti Exercise Progressions

Individual leg lowers

 

 

 

 

 

Appropriately performed, core exercises postnatal will help you to heal your Diastasis, strengthen the deep core muscles, and improve pelvic floor muscle function. 

Remember to team theses exercises with our Postnatal Programs for the BEST RESULTS.

Birth2FitMum – Initial Postnatal, which can be started from 7-10 days post-birth, then SuperFitMum, which is suitable from 6-8+ months post.

 

Let me know if you have any questions, and please share your friends and family.