Diastasis Recti Exercises: 3 Proven Ways to Strengthen Your Core

📖 Get my book: https://amzn.to/4vqeWK3 📱Get my app: https://rehabscience.com/membership/ 📬 Subscribe to my free newsletter: https://rehabscience.com/subscribe/ 🎥 Subscribe for more evidence-based videos: YouTube.com/rehabscience Diastasis recti is a condition where the two sides of the rectus abdominis, often called the "six-pack muscles," become separated along the connective tissue in the middle of the abdomen known as the linea alba. This most commonly occurs during pregnancy as the growing baby places increasing stretch on the abdominal wall, although it can also occur in men and women who have never been pregnant. Many people notice a visible gap, bulge, or ridge down the middle of their stomach, particularly when sitting up or performing abdominal exercises. While this separation can be concerning, it's important to understand that diastasis recti is extremely common and is often a normal adaptation of the body rather than an injury. The good news is that the size of the separation itself is not always the most important factor. What matters more is how well the abdominal wall functions, how effectively it can generate tension and support the trunk, and whether the condition is contributing to symptoms such as weakness, difficulty with movement, or lower back discomfort. The information presented in this video is for educational purposes only and should not be considered medical advice. Consult your healthcare provider before starting any exercise program. Stop any exercise that causes significant pain or worsening symptoms. Chapters: 00:00 Introduction 01:52 Exercise 1: 90/90 Breathing with Abdominal Expansion 03:45 Exercise 2: Dead Bug Progression 06:08 Exercise 3: Modified Side Plank 08:12 My Book & App