How I healed my diastasis recti post pregnancy
Diastasis recti is a common problem that pregnant ladies face as muscles in the belly stretch and separate during pregnancy. Healing usually focuses on rebuilding deep core function and avoiding / reducing pressure on the abdominal wall.
What helps me most:
1️⃣ Learn deep core breathing. This is the foundation of rehab.
How I do it:
Inhale and let ribs and belly expand gently. Then, exhale all the way in, starting from pelvic floor and up through your abs letting all air exit. This helps activate the transverse abdominis (deep core muscle).
You might find it tough to feel that deep core muscle initially as muscles are weakened but keep practising. Consistency is key.
2️⃣ Series of EMSculpt session 1-2x weekly at Myong Beauty (IG: Myongbeauty)
EMSculpt uses high intensity focused electromagnetic energy to trigger supramaximal muscle contractions directly targeting weakened rectus abdominal muscles involved in diastasis recti. It helps to passively strengthen and thicken these muscles, pulling the two sides of the rectus abdominis closer together and reducing the gap.
Each session was 30minutes of intense muscle contractions but it was bearable and nothing compared to childbirth contractions. I had a series of 16-20 sessions before I started to see visible abs forming.
2️⃣ Start gentle core rehab after 4 sessions of EMSculpt
After passively improving the DR gap, I felt safer to start gentle core rehab. Proper form is essential and focus on exhalation while doing the exercises - exhale on the hardest part of the move to help support the spine and reduce pressure. Be mindful of ensuring slow control and not rushed movements. Make sure there’s no doming / bulging along the midline.
Below are commonly recommended early-stage movements.
⭐️Heel slides
⭐️Bent-knee marches
⭐️Glute bridges
⭐️Dead bugs (start with modified)
⭐️Bird dogs
3️⃣ Avoid daily movements / exercises that increase abdominal pressure early. If your abdomen forms a cone shape down the center during an exercise, stop immediately. It means the pressure is too high, and the move is counterproductive
Common ones to limit until your DR has healed:
⭐️Traditional crunches/sit-ups
⭐️Planks
⭐️Bending and lifting / Heavy lifting without core control
⭐️Full leg raises
⭐️Intense twisting movements
4️⃣ Progress gradually with light weights
As my DR improves and basic activation is mastered, I added mild resistance / light weights to my core rehab whilst ensuring that they are safe for diastasis recti and doesn’t cause doming / coning.
If you’re dealing with diastasis recti, my advice is:
💕Avoid movements or ab workouts that worsen your DR
💕Learn proper core engagement first
💕Be patient with your body
💕Remember that healing is different for everyone
For me, combining targeted rehab with treatments like EMSCULPT was what helped me heal my DR, build abs and feel more confident and connected to my body again.
Reminder that everyone has different starting point and recovery can look different for everyone. It could take several months for mild cases and longer for significant separation. Be patient as consistency is key ❤️
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Recovering from diastasis recti post-pregnancy can feel overwhelming, but it's important to remember that healing is a gradual process. Based on my experience, focusing on deep core engagement early on makes a significant difference. The key is learning to activate your transverse abdominis through mindful breathing—allowing your ribs and belly to expand gently during inhalation, then exhaling deeply starting from the pelvic floor upwards. This technique not only improves muscle recruitment but also helps protect your spine. Integrating treatments like EMSculpt can complement active rehab by passively strengthening abdominal muscles through targeted electromagnetic stimulation. While the sessions involve intense contractions, they were manageable and accelerated my progress toward visible muscle tone. When starting core exercises, proceeding slowly and listening to your body's signals is vital. Exercises like heel slides, bent-knee marches, and glute bridges are great for initial rehab. Importantly, avoid movements that cause your abdomen to dome or coning in the center, as this indicates excessive intra-abdominal pressure which can worsen the separation. Gradually adding light weights to your routine once you've mastered basic core activation maintained a safe progression without risking strain. Consistency over months helped me rebuild strength and regain confidence in my body. If you’re considering EMSculpt or any specialized therapy, consulting a qualified professional to tailor your plan ensures safety and optimizes healing. Remember, every body heals differently; patience and gentle persistence are your best allies on this journey toward recovery and restored abdominal function.
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