A Movement Circuit to Help Heal Postpartum Ab Separation

The fourth trimester comes with all kinds of unwelcome surprises like adult diapers, baseball size blot clots and very often, ab separation called diastasis recti. While there still isn’t conclusive evidence about what exactly can be done to prevent diastasis recti (and how much is due to bad luck/genetics), there are proven ways to help heal the separation postpartum. With that in mind we turned to Leah Keller, the founder of Every Mother, an online platform offering research-based exercise programming, and asked her to single out the best moves to help with postpartum ab separation

A Movement Circuit to Help Heal Postpartum Ab Separation

Core Compressions in Tabletop

"Keep your back flat as you engage your abs and pelvic floor toward the spine in an upward lift. Exhale on engagement. Allow the muscles to soften as you take a breath. Repeat this for up to two minutes."
Two-Tier Core Compressions with Leg Lifts

"Exhale and flatten the abs into the spine as you lift one leg in a two-tier pulse. Inhale as you lower the leg, then switch legs. Repeat for up to one minute on each side."
Wall Plank with Core Compressions

"Roll the shoulders away from the ears, and exhale as you draw the belly button toward the spine. Allow the core to relax as you take a breath between each Core Compression. Think about lifting the pelvic floor toward your head as you exhale and flatten your abs toward the spine. Repeat for up to one minute."
Triceps Kickbacks

"Retract and squeeze the shoulder blades, keeping the ribs anchored in a neutral position. Exhale as you engage the abs toward the spine and extend the arms; inhale as you bend the elbows after each repetition. Repeat for 30 seconds, then place your opposite foot in front, and repeat for a second set."
Waist Anchor

"Exhale and flatten your belly toward the spine as you lift the weight in a smooth arc up and over the body. Inhale as you return to the starting position. Repeat for 30 seconds on each side."