Diastasis Recti and Pelvic Floor Friendly Exercises


Having diastasis recti or pelvic floor disorder doesn’t mean you can’t exercise. Indeed, exercise is the one evidence based way to help manage symptoms and strengthen weakened structures.

However, many exercise programs are not appropriate for moms with weakened cores and pelvic floors. And many other programs that do focus on the postpartum mom can cost well over a hundred dollars. That’s a lot of money for exercises that may or may not work for your particular body!

I’ve compiled (and created) some exercises I found helpful and appropriate for my own diastasis recti and pelvic floor. They focus on building strength without causing more damage. I call them “diastasis recti and pelvic floor friendly” exercises because I do not claim to have the key for closing an abdominal gap or resolving pelvic floor disorder. However, I believe in experimentation to see what will work for you.

You’ll gain access to a webpage with links to 5 different “sets” and 5 different “circuits.” The SETS are composed of 5 exercises meant to be completely slowly and deliberately. The CIRCUITS are composed of 5 exercises (and some stretches) meant to be completed at a faster pace and within a set time limit to increase cardiovascular fitness.

These exercises will not singlehandedly fix you, but they will get you moving and will provide a plan of action — sometimes that’s all we need.