Diastasis Recti (DR) occurs when the abdominal muscles separate along the midline of the stomach, creating a visible bulge. This condition, while common in pregnant women, also affects men and can prevent achieving a flat stomach despite regular exercise.

Signs You Have Diastasis Recti:

• Visible bulge between your ab muscles
• Difficulty developing visible abs despite training
• Lower back pain
• Core weakness
• Digestive issues
• Pelvic floor dysfunction

7 Effective Exercises to Fix Diastasis Recti:

1. Modified Planks

• Start on knees and elbows
• Maintain neutral spine
• Hold position without belly pressure
• Use an ab wheel for support if needed

2. Ab Rollouts

• Use an ab roller wheel
• Keep core engaged
• Roll forward slowly
• Maintain control throughout movement

3. Glute Bridge

• Lie on back with knees bent
• Lift hips while engaging core
• Hold for 2 seconds
• Perform 3 sets of 10 reps

4. Pelvic Tilts

• Lie on back
• Engage core muscles
• Tilt pelvis upward
• Hold briefly, then release
• 3 sets of 10 repetitions

5. Diaphragmatic Breathing

• Sit or lie comfortably
• Inhale through nose
• Allow belly to expand
• Exhale completely
• Repeat 10 times

6. Abdominal Contract Relax

• Lie on back
• Contract abs gently
• Hold 5-10 seconds
• Release and relax
• Repeat 10 times

7. Lying Marches

• Lie on back
• Knees at 90 degrees
• Alternate lowering legs
• Maintain core engagement
• 10-15 reps per side

Important Tips:

• Avoid exercises that cause abdominal pressure
• Monitor symptoms during exercise
• Maintain proper form
• Progress gradually
• Consult healthcare provider before starting

Treatment Timeline:

• Recovery can take weeks to months
• Consistency is key
• Results vary by individual
• Combine with healthy lifestyle habits

Rehabilitation should include proper nutrition, adequate rest, and appropriate exercise progression. Seek professional guidance if symptoms persist or worsen.

[Image formatting has been maintained as per original article, but removed redundant images for conciseness]

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