A Guide for Postpartum Moms: Diastasis Recti Exercises vs. the Easy Way
Let’s face it—motherhood is beautiful, but sometimes your postpartum belly doesn’t get the memo. That lingering bulge isn’t always about what you’re eating; it could be diastasis recti, the abdominal muscle separation that many moms face after pregnancy. So, how do you fix it? Roll out your yoga mat or skip to the easy way. Here’s a fun, practical guide to both!
Top 5 Exercises for Diastasis Recti
- Transverse Abdominis Breathing (TA Breathing)
Think of this as a workout you can do while binge-watching your favorite show. Sit or lie down comfortably, inhale deeply, and as you exhale, pull your belly button towards your spine. Hold for a few seconds and repeat. This move gently engages your deepest core muscles—the MVPs of abdominal healing.
- Pelvic Tilts
Lie on your back with knees bent, feet flat. Press your lower back into the floor as you tilt your pelvis upward. Think of it as the “core version” of swiping right—just more productive. Bonus points for pairing it with TA breathing.
- Heel Slides
Lying down again (because we all deserve a break), bend your knees and slowly extend one leg outward, sliding your heel along the floor. Bring it back and repeat with the other leg. Heel slides are a gentle way to strengthen your core without putting pressure on the separation.
- Dead Bugs
Despite the name, this exercise is a total lifesaver for your core. Lie on your back with your arms straight up and knees bent. Slowly lower one arm and the opposite leg toward the floor while keeping your core stable. Repeat on the other side. Voilà, your abs are working without even knowing it.
- Side Plank (Modified)
This isn’t your average planking nightmare. Support yourself on one elbow and keep your knees bent for a gentler approach. This move strengthens your obliques and gives your core the love it needs—minus the strain.
Take the Easy Way: EMSCULPT NEO to the Rescue!
If the thought of squeezing in exercises between diaper changes and snack time makes you want to cry (we get it), skip all the hassle and call us to inquire about EMSCULPT NEO—the no-sweat, non-invasive solution to diastasis recti.
Why Choose EMSCULPT Neo?
- Non-Invasive: No surgery, no downtime. You can literally go from your session to school pickup.
- Quick Results: Many moms see visible improvements after just a few sessions.
- FDA-Approved: Backed by science and designed with safety in mind.
With EMSCULPT NEO, you’re not just saying goodbye to diastasis recti—you’re waving farewell to that stubborn belly bulge while boosting your confidence (and core strength) along the way. Many postpartum moms also struggle with urinary leakage or weak pelvic floor muscles. In those cases, Emsella offers a non-invasive treatment to rebuild pelvic strength and restore control—no Kegels required.
Choose Your Path: Sweat or Simplicity?
Whether you’re up for planks and breathing exercises or you’d rather take the shortcut, there’s no wrong way to tackle diastasis recti. Just remember, the goal is a stronger, healthier core—and maybe fitting into those pre-pregnancy jeans again.
Ready to Close the Gap?
If you’re curious about the magic of EMSCULPT NEO, book a consultation today. Let’s say goodbye to the gap and hello to a flatter, firmer tummy—because you’ve got enough on your plate, momma, and crunches don’t have to be one of them!
Founded by board-certified surgeons Dr. Farshad Mansouri and Dr. David Radvinsky, RM Modern Aesthetics was born from a desire to address many of the functional and aesthetic concerns their patients faced after surgery, childbirth, and the natural aging process. From diastasis recti to urinary and fecal incontinence, their experience in surgery provided a unique lens into how advanced aesthetics and wellness therapies can support full-body recovery and long-term vitality.