Diastasis recti? Don’t do leg raises ❌
(from a prenatal and postpartum fitness specialist)
Leg lifts might seem like a great core exercise, but postpartum, they can actually do more harm than good. Here’s why:
Why Leg Lifts Aren’t the Best Choice Postpartum (from a prenatal and postpartum fitness specialist)
Leg lifts might seem like a great core exercise, but postpartum, they can actually do more harm than good. Here’s why:
✨ Increased Pressure on a Healing Core – Leg lifts put a lot of stress on the lower abdomen, which can make diastasis recti and core weakness worse.
✨ Can Contribute to Doming or Coning – If your deep core isn’t properly engaged, leg lifts can cause your abdominal wall to bulge outward, delaying core recovery.
✨ Strains the Lower Back – Without proper core control, leg lifts often lead to compensating with the lower back, which can result in pain and discomfort.
Try this replacement exercise that focuses on the deep core without risking coning or putting too much pressure on the core.#postpartumcoreworkout #pregnancysafeworkout #lowimpactexercises #postpartum
Navigating core recovery postpartum, especially with diastasis recti, can feel overwhelming. Many of us are eager to get our strength back and may gravitate towards exercises we've always done. However, as the original article highlights, some common moves like leg lifts can actually hinder your progress and even worsen conditions like diastasis recti. So, if you're asking, "Are leg raises good for diastasis recti?" the answer is generally no, and it's time to explore safer, more effective alternatives. Instead of stressing your core with leg raises, let's focus on movements that truly support your deep abdominal muscles and pelvic floor. It's crucial to understand that during pregnancy, your abdominal muscles stretch and separate, and they need gentle, targeted rehabilitation to come back together. Simply put, for a postpartum belly, we need to stop doing these high-impact, pressure-inducing exercises and learn to do this instead. Understanding Diastasis Recti and the 'No-Go' Zone Diastasis recti is the separation of the rectus abdominis (your 'six-pack' muscles) down the midline. When you perform exercises that create excessive intra-abdominal pressure, like traditional leg raises or crunches, this pressure pushes outwards on the weakened connective tissue, potentially causing or worsening 'doming' or 'coning' of the abdomen. This is why exercises to heal diastasis recti must be performed with caution and a focus on deep core engagement. Safe and Effective Diastasis Recti Physiotherapy Exercises Here are some excellent alternatives that focus on engaging your transverse abdominis (TVA), your body's natural corset, without putting undue strain on your healing core: Diaphragmatic Breathing with TVA Engagement: Lie on your back with knees bent, feet flat. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly gently rise (not your chest). As you exhale through pursed lips, gently draw your belly button towards your spine, imagining you're hugging your baby or cinching a corset. This is fundamental for building core awareness and strength. Pelvic Tilts: In the same position, gently flatten your lower back into the floor by tilting your pelvis upwards, engaging your lower abdominal muscles and glutes. Hold for a few seconds, then release. This small movement helps strengthen the deep core and can alleviate lower back pain often associated with a weak core postpartum. Heel Slides: Lie on your back, knees bent. Gently engage your TVA. Slowly slide one heel away from your body, extending your leg, maintaining a neutral spine. Only go as far as you can without feeling any bulging or coning in your abdomen. Slowly slide it back. Alternate legs. This is a fantastic way to build core stability without excessive pressure. Single Knee Falls: From the same starting position, with your TVA engaged and hips stable, slowly allow one knee to fall out to the side, keeping the other knee stable and your lower back flat. Bring it back to the center and alternate. This exercise challenges your pelvic stability and deep core control. Remember, the key to successful postpartum recovery and healing diastasis recti is mindful movement and consistency. Always listen to your body, and if you're unsure, consult a prenatal and postpartum fitness specialist or a women's health physiotherapist who can assess your specific needs and guide you through appropriate diastasis recti physiotherapy exercises. Your journey to a stronger core postpartum is a marathon, not a sprint!
