8 Exercises To Help Muscle Separation Post Pregnancy

Post-pregnancy, many women experience a condition known as diastasis recti, commonly referred to as muscle separation. This occurs when the abdominal muscles stretch and separate during pregnancy to accommodate the growing baby. After childbirth, these muscles might struggle to return to their original position, leading to a visible gap or bulge in the abdomen. However, specific exercises tailored to target this condition can effectively aid in reducing muscle separation and rebuilding core strength.

1. Pelvic Tilts

Engaging the abdominal muscles without straining them is crucial. Pelvic tilts are a gentle yet effective exercise to start the process. Lie on your back, knees bent, and gently tilt your pelvis upward. Hold for a few seconds before releasing. This exercise helps in strengthening the deep abdominal muscles without putting excessive strain on the core.

2. Modified Planks

Traditional planks might exacerbate muscle separation post-pregnancy. Opt for modified planks by resting on your forearms and knees instead of your hands and toes. This modification maintains the efficacy of the exercise while reducing pressure on the abdominal muscles. It aids in improving core stability without worsening the separation.

3. Seated Leg Lifts

Seated leg lifts are an excellent exercise to target the lower abdominal muscles. Sit on a chair or an exercise ball, keeping your back straight. Lift one leg at a time while engaging the core muscles. This exercise helps in tightening the lower abs and contributes to overall core strength.

4. Kegels

While primarily known for their benefits in pelvic floor health, Kegel exercises also aid in strengthening the deep abdominal muscles. Contracting and releasing the pelvic floor muscles helps in restoring strength to the core, facilitating the reduction of muscle separation.

5. Standing Side Bends

Stand straight with feet shoulder-width apart. Gently lean to the side, ensuring not to overextend. Alternate sides, engaging the oblique muscles. Standing side bends contribute to toning the obliques and promoting abdominal strength.

6. Bridge Pose

The bridge pose is an effective yoga asana to engage the core muscles. Lie on your back, knees bent, and lift your hips off the ground while pressing your feet into the floor. This exercise helps in strengthening the lower back and the abdominal region.

7. Leg Slides

Lie on your back, knees bent, and feet flat on the floor. Slowly slide one leg out, keeping the foot in contact with the ground. Alternate legs while engaging the core muscles. Leg slides contribute to enhancing abdominal control and reducing muscle separation.

8. Dead Bug Exercise

This exercise involves lying on your back with arms extended toward the ceiling and legs raised with knees bent at a 90-degree angle. Slowly lower one arm and the opposite leg toward the ground while maintaining abdominal engagement. This exercise aids in strengthening the core and reducing muscle separation.

Incorporating these exercises into a regular workout routine post-pregnancy can significantly aid in reducing muscle separation and rebuilding core strength. Remember to consult a healthcare professional or a certified trainer before starting any exercise regimen, especially post-pregnancy.