Diastasis Recti Exercises - Physical Therapy Diastasis Repair Exercises 

Michelle your on my playlist! I almost gave up trying to get back into shape. Everything I was doing was hurting my back. You've given me technique & gentle guidance. I'm scrolling through all your core exercises. Your a God send 😇!

I have had 11 kiddos. My youngest are almost 10mo old triplets. I really hope this will help me. Thank you 💕

Michelle, thank you for posting this video. You have done a wonderful job of educating the public about the proper postpartum exercises for Diastasis repair. I will certainly refer my clients to this video.

Thank you for the great explanation to show how to activate the lower tummy and transverse abdominals correctly. This is one of the best videos I've seen for Diastasis Recti Exercises.

Thank you so so so so much. My daughter is 3 1/2 and I’m only realizing it’s a problem. Most other programs don’t go through the detail needed to activate the right muscles and keep them activated. Thank you so much for the time you’ve taken to do these videos

9 babies, the eldest would have been 41 this May, I’m nearly 60 and I’m still hoping I can fix this without surgery.

I finally realised why I couldn’t gain core strength and why I’ve suffered never ending back issues?? The hospital physio have always just diagnosed ‘nill core strength’ and gave me a course of useless physio and clinical pilates which was good, but only helped for a very short time. I’ve had steroid back injections because of disc issues. My core muscle that I built with planks and core exercises softens after 3 days if I stop exercising. Then! Amazingly after videos on Diastis Recti popped up and I did a physical check I realise I’ve had this huge gap in my torso for years! Now my core and back history make sense!

Thank you for this informative video and for keeping comments open. I learned a lot from people's questions and your replies!

Love the bent knee fall-out Michelle! I love the way you explain these exercises. Thank you for sharing!

Hello thank you this is a great video I have been suffering from Dra for many years as an athlete find it very difficult to do this you make it simple and easy to understand. I will try to start doing this again.

I never knew I had diastasis recti until recently. My daughter is now 15 yrs old. Will these exercises work after so many years?

Michelle, I am 62 years old and I was diagnosed with Diastasis Recti in 2006 by a very popular local surgeon. I have only given birth to one child (natural child birth) in 1981. I have done these exercises for many months with no results. My surgeon said I should never allow any surgery on this area (far too dangerous). This looks horrible. What should I do?

Great video, and her voice is so calming! This helped me locate the muscles that I really needed to work on.

Thanks! I feel better after just 2 sessions.

Thanks a lot, Michelle! I'm doing your exercises for about 2 years.It really helped me.I had a very bad previous experience with other Physical Therapists. I'm happy that I found your video in internet. It changed my life quality. It's doesn't matter where I am, your video always with me. I do exercises every day. Just sometimes I thought what to do with my abdomen? It has become very weak. I was afraid to do abdominal exercises. And now I can fix it! I have only 2 questions: how many weeks after the surgery woman needs to wait for starting exercises and if you have more exercises for abdomen (for women who have or had a prolapse)?

Thank you for posting this. I will be trying some of this to help my DR.

hi Michelle , thanks for the informative videos. my 2nd baby is 2 year old and my pregnancies are back to back. I have 3-4 fingers gap. when I try to my abdominal muscles as you told in initial video, I can't squeeze them and I notice my pelvic floor muscles are squeezed instead. I don't feel any tension in abdominal area, in fact I feel as if that part is not moved at all. not sure how to target correct muscles. please help.

Adding this comment to come back to. I am now starting to be consistent in doing these. So Im counting today as day 0, be back at day 15 to keep my focus.

Hi Michelle! these look very good... I wonder if you'd know when would be safe to start doing these exercises while recovering from a c section?

can you please tell me if this is safe to do while pregnant to keep the abdominal muscles strong

My daughter is 3 years old . Any separation is about a finger tip to a finger tip and a half . Can I do regular ab exercises ?? Or do I have to do these ? I have loose skin at the bottom of my tummy still

Are we doing those exercises in imprint position? which exercises should be done in imprint position where we press the lowerback down, and during which we should keep the natural curve of the spine?

I had an ab injury from lifting too much at work and i noticed the center of my abs goes outward instead of contracting when i lean back or flex my abs in another way which is scary. I've been trying to do pushups and situps to try to get back in shape slowly but this ab injury is really handicapping me and i dont want to make it worse. Hopefully doing this everyday will help me heal this injury once and for all.. its been 2 years and i thought it would get better if i rested and then started doing pushups and situps but it made it worse

I have another question . Talking about respiration . I've learned that belly respiration like we are doing in Yoga in other words (Diaphragmatic breathing, abdominal breathing, belly breathing or deep breathing )is really good in case if we have diastasis recti . Because it doesn't cause intra-abdominal pressure hypertension. Am I wrong ? Thank you very much .

I really like your videos Michelle, they have good explanation and take things slowly. I have a 15cm diastasis and have been told that my muscles are thin. I plan to start regular exercise to try and improve this but don't know how much of an improvement I could expect to get. What would your advice be on this please?

This may be a stupid question but are these exercises good for Diastasis Recti in Men?

Hello! i was wondering if you can do this exercise if you are not pregnant yet or just to prevent diastasis recti in both men and women? thanks a bunch!

Hi, I have dealing with what I was told by a Surgeon I had some stomach hernias. They didn’t give me any trouble. It was more of a vanity issue. I have recently had a check up and this doctor told me the big goose egg in the abdomen was diastasis recti. He said I would have to have surgery very much like a tummy tuck. I have done some research and found some type exercises can help with this problem. You just stated in your video that one should not do crunches. Are these few exercises all you recommend for this problem ? Gary W Tate

This is great. Exactly what my physio taught me to do. It helps so much to have your video to talk me through it. I really ought to have asked my physio, so I'll ask you as you mentioned the same - what if I don't feel my hip roll or my back arch? I am definitely activating the deep abdominal muscles but can easily float knee out to 2 o'clock position without rolling the hip and I slide my heel to almost straight leg position before I feel the slightest, barely detectable, lower back arch (I have to really focus to notice it). I do a lot of yoga (or did before I leaned about my diastasis recti) maybe this is why and I should do increase the reps until it becomes challenging?

I've noticed my navel protuding more and more lately and realized I probably have a slight hernia along with diastasis recti. I've done these exercises for three days now and already my stomach is tighter and my navel is less protruded. Thank you for this video!

Can you do weights? And roughly how long do dr results take to see?

Hello Michelle, I have yet to find a video of a person demonstrating on an overweight person to determine whether or not they have the separation. I'm overweight myself and I can't seem to locate it. The only way I can tell if I -might- have it is when after walking on the treadmill, I get a backache and my hips feel stiff. Can you recommend other ways or give more tips on how to find it?

Hello, I am 22 and I have this, never had kids, and I have always been skinny. should I see a doctor? I have always noticed this while doing abs workout but I thought it was normal, I barely have fat on my stomach so I don’t know why I have this thing, can I fix it with these exercises or what? 😔

I nearly cried, I've been biking and training with weights for a year without realizing I have this issue.

are these exercises good for c-section? I have had three of them. When I try doing any kind of ab exercises, it feels as if something inside me pops inside where my scar is and it hurets terrible as if i just had the surgery. It has been 5 years since the last surgery and I still struggle. I told my doctor and she just said that its the muscle moving.

When doing these belly therapy workouts should I tighten my belly or is more sucking the belly button in?

Hi Michelle thank you for the great video and detailed elaboration. What’s the rationale for this exercise to repair diastasis recti instead of working on tummy muscle directly?

Hello, it looks like I may be the only guy on this comment section. I have DR. 10 years ago I was exposed to some nasty mold and contracted a chronic cough that lasted for about two years. Every cough made My mid section feel like it was coming apart. Later I found out I had this deformed midsection when I did some sit-ups. I was afraid to go any further because I didn’t want to exasperate my problem. Don’t want to sound like a typical guy but will this work for me and how long before I start seeing results? A part of me wants to start doing planks and sit-ups right away. It’s quite frustrating for me.

Hello, I've gained quite alot of belly fat so it's hard to tell but I'm pretty sure I do have a DR because I remember the midwife saying something about it right after my second c section. I've has 2 c sections and my last one was 4 months ago. Want to fix my DR before I start exercising again.

Hi Michelle thank you so much for this informative video, had my last baby no.4 in 2018 April, can these exercises still help me, i look pregnant , my stomach is hard when i stand but soft when i lay down i did the test that i watched in your other video i get about 3 to 4 fingers in and i also have spina bifida so i suffer with lower back pains. Thank you in advance🤗❤

Isn't new research showing that exercises aren't effective in repairing diastasis recti or am I misinformed?

Great channel, I liked the video. It is useful to watch this. Thanks

Thanks this is helpful my pt is having me do these to. I wanted to make sure I was doing it right. I had a c section and I hadn't realized how badly it wrecked my core. I started having knee problems, pre-patella syndrome as a result of the muscle loss. We thought it was my weight ruining my knees but regular exercise and weight loss weren't improving and we're actually making it worse. So he said not sit ups or butterflies too.

Thank you for video and subtitles

Hi Michelle! This was very informative, as well as all the other videos and your site! Really appreciate what you're doing! Do you suggest treating a umbilical hernia in the same way? I'm a Pilates instructor, I work out A LOT, and I think I first realized I have a problem with that during my training more than 10 years ago. I work out a lot, and hard I'd say, and I can't imagine doing just these suggested exercises as an ab workout! But I'm also afraid of making it worst or even getting pelvic floor problems in the future (I was referred to your site by an article on SUI). Any comment you might have I'd be grateful, thanks for your time!

I have 3 finger gap. How much time will be taken to cure it? Please reply?

I have a small recti, but i also have a tight pelvic floor, which im going to PT for right now.. how do i fix my recti, but also strengthen my glutes, fix my forward head poster and relax my pelvic floor at the same time? Im struggling

Omg I've had 5 c/ section I have this. I wonder if its too late for me? I really need it my back hurts so much.

I couldn’t figure out whether I have DR or not . Is there any problem if we do these exercises if we don’t have DR

Are these exercises safe to do during pregnancy? I have ab separation from my first baby and I'm pregnant with my second.

Perfect guide! Thank you! Subscribed 💜

Hiii I’m 16, never been pregnant or had any surgeries that I know of and I have this so how many times a week should I do these exercises? Is it a daily thing? Thank you!! 💗

Hello, I had my 4th baby 2 yrs ago and I noticed something wrong with my stomach after my 3rd baby but didn't know what it was until just a few months ago. I did the self test and it seems i do have a separation, I also asked my obgyn to check and she said I do. I don't really how much it's separated it might b 3 fingers but not 100% sure. I wanted to know should I do these exercises with a belly band and should I wear a belly band to bind my abdomen more often? I know some of the unsafe ab work outs but is zumba safe to do, there is a lot of ab movement in the dances? Thanks for taking the time to post this video.

Hello Michelle glad to see there's hope can I do this while I'm pregnant??

Hi... When can we say the diastasis recti is healed ??? Does it mean we get flat belly by only doing these exercises ???

Im struggling to activate my tummy muscle😭 I don't know if what im doing wrong

Hi! I have a problem... I dont feel I make any effort doing this. I feel nothing. So I must be doing it wrong? Im scared of doing it wrong for month.. Thank you...! :)

Even after trying for 10 times, i cant find the separation and the lower abdomen muscles which you talked about in this video - is it because of loose skin in that area after my delivery?

Hi I am a future osteopath and I love your videos! I would like an advice from you if it’s possibile : I am not post pregnancy but I have a low belly fat that I can’t get rid off. I tried so many Abs exercise and I was wondering if these exercises on the deep core muscles would be useful for my situation. Can you help me?

Please help how ti maintain inward back? Does that mea. Durin exercise the back curve stays the same where a hand can slide under the back? So no tilting?

I have gained quite a lot of tummy fat and its hard to tell how big the gap is it feels like 1 finger but I was worried as I saw a video from cosmetic surgery they can it can't be fixed other than tmy tuck is that true or a sales technique I'd rather sort this naturally if possible

Hi there: Thanks for posting, would you wear your brace while doing the exercises? Thanks Pauli

For how much time it shud be done... How many minutes ??? Are there any more excercise

Hello, Michelle, could women do these exercises after a prolapse surgery?

Love these techniques, question though. I am 1 year post partum, and have tried to get back into a routine, but realized by diastasis needed more correcting. I am sore the next day after using your techniques, is this normal? I want to make sure before going forward so I know I am doing these correctly. Thanks!

This is going to sound shocking but I had my youngest son 12 years ago and only found out tonight after a search on google why stomach goes in a point when attempting crunchies! I just can’t believe I’ve not known for this long what’s wrong with me. I’m going to start these exercises tomorrow.

Hi Michelle, your videos are very helpful, I recently realized that I have been bracing my core/ engaging my muscles incorrectly when doing any sort of lower ab exercises. Now that I have been practicing how to engage them correctly, it seems like my lower abdominals and upper can't seem to engage at the same time, my question is do my upper abs need to be engaged while preforming lower ab exercises? Do you have any videos covering this that you could recommend? maybe videos on how to engaged certain/ different core muscles in general? I would appreciate any advice you could give me so much.

Hi, will cloth bindings help in diastisis recti

Hello, my question is when is it safe to start crunches and planks after you've worked on this problem? How long should we work on it before doing more intense core exercises? Any help would be greatly appreciated. I really don't mind the wait. I wanna make sure I do this right. I had twins almost 10 years ago after five other single pregnancies. Always bounced back after my single pregnancies but had a diastasis recti although I never realized that's what was going on - pre RU-vid days. Then with my twins I worked hard and lost a lot of weight by the time they were 5 months, then stopped working out and went full on mommy mode not time for me the past 10 years and gained it all back. But once it all fell apart I tried getting it back a few years ago and it's been hard but I'm getting there. I've gone up and down with acceptance and trying to get it off. I've finally made a difference with intermittent fasting, a belly binder, but I know exercise is key. When I was younger I could lose weight like nothing, just eat less or work out 20 minutes a day and poof, gone. But now as I get older it's sooooo much harder to get it off that I've given up at times, but I'm more determined than ever. I don't mind aging, but I'm not gonna let it all go weight-wise, then it's all over. I'm 41. Long story short, I'm starting to lose weight but realize I have this problem and I may have made it worse at some point in the past few years when trying to lose the weight I gained back. Um, so here I am a mess. I've done a belly binder, which I know you're supposed to do with exercise but couldn't make time to do the exercises. I work and sit at my desk all the time. If I'm not at my desk I'm doing something for my kids. I am finally ready to do this and want to do it right. I've saved your video and a couple other safe ones to my favorites tab on Edge, but just want to know when am I in the clear to move forward with planks and crunches. I love them and it was a bummer when I realized they were making my belly worse. :( lol.

Thanks for helping me fix the diastis

Hey Michelle, I mistakenly did intense plank exercises for just once and now i have a vertical wrinkle that starts from my belly button going downwards. What may have caused this is this related with diastasis recti and can this be cured?

Hi Michelle. I am 61 and my last pregnancy was 23 years ago. Will it just take longer to get results in this scenario? I experienced prolapse as well. Thank you for the video presentation.

I have no idea what she was doing or saying made no sense at all

Is it appropriate to do small leg lifts while laying on your back with DR

Hi Michelle, I have a question regarding the lower back position. Some people say to flatten the lower back to the floor with a posterior pelvic tilt and others say to maintain the natural curve of the lower back. Can you please tell me if there is a time to do either specific method and why? I am lordotic in the lumbar spine and I find that when I try to maintain the natural curve, my lower back hurts and my belly muscles disengage. Is there something that I am doing in my technique that needs adjusting?

Would these Exercises Would Help In Slip Disc ?

I have one finger diastasis rectai, can i do cardio like planks and swats ??

Hi Michele,I have been detected with 1cm umbilical hernia and diastasis recti,WHATVEXERCISES COULD HELP ME.PLEASE ADVICE.Its been 1.5 year after my postpartum delivered

I need to heal my tummy ... Pls show me more excercise

Thank you for sharing! After just following along with the video exercises my lower "mommy tummy" felt sore like it did after child birth so I know for sure something is tightening up 😊

Is it needed to use a belt during exercises ?

Hello! Thank you so much for this video! Tried the workouts today and felt great engagement. I spent some time doing intense ab workouts that I shouldn’t have and have stopped them and am focusing on repairing now. My question is I feel like my right side is much stronger than my left. Should I do more exercises on the left side to compensate?

Hi thanks for the great video! Do you have any advice or exercises for weak glutes which are ok to do with the Diastasis? Thanks!

Everyone is different how long roughly does it take to repair

Thank you, how long will I see results

Hi Michelle,can diastatis recti be fix after 1,5 year after labor? Thank you

I’m one year post c section birth .. is it too late ?

Will following just these exercises help in removing belly pooch along with closing of abdominal split

For how long do I do there exercises? Do seven minutes a day for a month... or?

I have noticed when doing ab excersices my stomach domes up, how ever i don’t feel a gap between my abs(no more than 2.6 cm, feels around 1 finger, i cant feel it out that well, when i push down with the fingers it feels hard.). I have a very very slight pooch, almost unnoticeable. I have never been pregnant. Could this possibly be from wrong form of excersice?:)

how is it safe to stair up and down with DR

Hi I am 10 years post partum, I have been told it's too late to heal the split tummy muscles, I was very fit and I am not overweight, though now having issues with my lower back, disc problems and digestion, do you think that I can still heal the split? Thanks.

Hi, I have a question. I have a hiatus hernia and a small ventral hernia. The surgeon my doctor referred me to has said several times that surgery is not needed, as the ventral hernia is still relatively small. I have a large tummy and asked him if core exercises are safe. He said yes, that they would help to strengthen my abdominal muscles and possibly help my hernia. He also mentioned how my abdominal muscles are "weak", and also said something about the center of abdomen not being "close". So, would these types of exercises in this video help what I mentioned? He wasn't specific on what exercises to do, so I've been searching on RU-vid and came across this. These seem gentle enough.

When I gently engage my deep abdominal muscles (or shortly after) I get a burning sensation right in the center of my lower abdomen (where I would think that my bladder is located). Should I ignore this feeling, or does it mean that I should avoid this exercise?

What should I do if I can’t seem to hold and breathe?

is belly breathing bad for diastasis recti? It seems like it's coming out more since I've started.. Thanks!

Hi Michelle, Thanks for the great videos. Question: can a person have no gap in the recti muscles but the abdominals dome slightly when leaning back.

I have 3 year old baby Is this workout applicable to relieve my diastasis recti

Do these work for men? I have Diastasis recti ( my Dr. Diagnosed it) due to weight lifting.

hello before i found out i had diastasis recti in the beginning after i had my baby i was doin crunches..but that was before i found out it was bad for me..now im very worried that its gonna be hard for me to close my gap..do u think if i just do these exercise will my gap close..my baby is 7 months..i really dont want s tummy tuck at ALL! please help..thank!!!