+42 votes
by (1.6k points)
Hi Moms!  After 2 kids (and 2 c sections) in 2 years I have started to notice some diastatis recti.Hi Moms! After 2 kids (and 2 c sections) in 2 years I have started to notice some diastatis recti. With Covid, I have not been able to attend PT. Does anyone have any tips and or exercises that worked for them or that they would recommend. Does running make it worse? I am 4 months PP and fully back to working out but want to ensure I do not make it worse. Thank you!  
Hi Moms!  After 2 kids (and 2 c sections) in 2 years I have started to notice some diastatis recti.

27 Answers

+32 votes
by (2.4k points)
 
Best answer
@knurly/activity" class="qa-user-link">knurly Koziol is a women’s health physical therapist who started Pilates by @knurly/activity" class="qa-user-link">knurly for pre and postnatal conditions. She has a diastasis specific course and is doing virtual classes. I have taken her classes AND worked along side of her and highly recommend her.  
https://pilatesbycarrie.com
by (250 points)
@fridlund I second Carrie. She is amazing  
by (3.6k points)
@fridlund this is a great class!  
by (2.5k points)
Second Carrie!  
by (260 points)
@fridlund I too recommend Carrie! I used her online program.  
by (310 points)
@fridlund I also recommend Carrie! She is great! & has online courses/classes
by (260 points)
@fridlund @knurly is great and my gynecologist also recommends her exercises
by (2.4k points)
@fridlund another recommendation for Carrie! Mine was also really bad after my second who was 10lbs. She helped me reduce it from 4-5 fingers down to 2. Her DR class sticks in my mind throughout the day as I go to lift my baby or move things, etc. Highly recommend!  
by (4.9k points)
I was coming here to recommend @knurly Kolar Koziol as well! She’s amazing!  
+40 votes
by (1.2k points)
The only thing you really need to avoid is doing crunches! They make it worse! You need to work on strengthening your core. Look up exercises. I do a lot of planks, but had to work up to them. I did PT for months. Mine never went away, and I can do most things other than crunches!  
+40 votes
by (1.1k points)
Following. Finally wanting to fix the same issue but not sure how.  
+14 votes
by (1.2k points)
I had it really bad after my first. 4 finger gap. When you work out you need to make sure to always engage your core. if u do anything and it bulges, you shouldn’t do it. I did Nancy Anderson’s program and @knurly by Pilates!  
+9 votes
by (2.1k points)
In case you want to go that route I know a lot of PT’s are doing virtual therapy!  
+17 votes
by (1.5k points)
I follow this girl on Instagram who has gotten a c section and a DR repair when she had her second c section. She recommends doing core exercises. She learned them from another Instagram fitness influencer. The chick I follow is Kassi Mansfield -  and the girl she refers to Hannah Bower - https://instagram. com/hannahbower2? igshid=11m5tc2ixl2ln
https://instagram.com/kassimansfiel...hbltz
+22 votes
by (2k points)
I second Pilates By Carrie!  
+19 votes
by (1.5k points)
Follow her on Instagram - she’s so knowledgeable and had awesome postpartum workouts with diastatis in mind.  
https://www.goodfortheswole.com
+4 votes
by (2.5k points)
I have been dealing with this since my first. then twins and one more. @knurly Kozial has wealth of information and online format classes as well! She will give you an education and exercises that you can easily fit into a busy schedule
+8 votes
by (21.9k points)
This is from my best friend whose an OB/GYN. “Stitches placed in your rectus muscles by a well trained and highly paid plastic surgeon. All the rest is a waste of time. Also, Just anything that uses your core when your Core is not “together in the midline” Puts a strain on it So suck In and run. Don’t do sit ups. Rotational work and planks. And @quiddity bowman has a bunch of stuff tho most Of it is Bs ‍♀️. ” Hope this helps!  
+32 votes
by (900 points)
Pilates By @knurly she helped me close mine!  
+41 votes
by (510 points)
Mommastrong. com
+29 votes
by (880 points)
I went to PT for that years ago. The bridge is a good exercise to do. Definitely don’t do crunches of any kind—that makes it worse.  
+18 votes
by (480 points)
Physical therapy practices are an essential service and are open. Not sure about other practices but Athletico is doing virtual visits as well if you don’t feel comfortable going into an office.  
+31 votes
by (3.1k points)
Pilates by Carrie!  
+16 votes
by (4.3k points)
3 C sections in 4 years here! tracey anderson’s videos helped mine!  
+18 votes
by (590 points)
Check out Nancy Anderson on IG, she also has an app called Move Your Bump for pregnancy and PP, she specializes in this area for exercise and nutrition.  
+18 votes
by (2.2k points)
Most cases of DR can definitely be healed through PT and exercise. Looks like you’ve already gotten lots of good suggestions. Avoid crunches, sit ups, twisting motions, and basic planks (though side planks can be great). Bridges, toe taps, heel slides, and basic pelvic tilts are all great. Even wall sits are very helpful since you have to stabilize your core at the same time that you’re working your lower body. Core muscles are a lot like a corset. It takes a little time to zip it all back up after a separation so be patient with your body. It’s amazing what our bodies are able to do ❤️
+41 votes
by (660 points)
Our fit family life - account on Instagram. This girl is so educated and really helps.  
+11 votes
by (11.9k points)
Pilates By @knurly HIGHLY recommended
+32 votes
by (5.1k points)
Pilates by Carrie!  
+35 votes
by (3.2k points)
Club Pilates in Naperville offering free online class during pandemic if you want to try it
+1 vote
by (390 points)
I’m a pelvic floor PT and treat this all the time. We are open and treating patients safely, but also doing telehealth visits. Doing the right exercises correctly is important for closing the gap. Feel free to PM me if you want into on getting treatment. I also refer patients to @knurly Kolar Koziol for her great Pilates class.  
by (220 points)
@fronnia - I also recommend this option. Seeing a pelvic floor specialist is key. I would recommend having her check your for prolapse as well. @arresting - thank you for all you do.  
by (390 points)
by (220 points)
@arresting I'm Downers Grove born but in Santa @firth now. We spend our summers in Naperville. Perhaps when this pandemic is over we can touch base.  
by (390 points)
@david728 Santa @firth sounds like a much better place to quarantine than Illinois!  
+13 votes
by (500 points)
My SIL @david728 is a pre/postnatal fitness expert (mom of 4) who has a lot of experience with diastatis recti. Lots of info on her website www. sarahaley. com and on her IG including exercise videos and guides.  
by (220 points)
Oh wow! 2 recs - you and @jellicoe - I'm blushing.  
+9 votes
by (10k points)
Get a doctors advice. ❤️
+32 votes
by (4.8k points)
This is someone who specializes in DR.  
https://strongtummies.com/
+9 votes
by (1.4k points)
I’ve heard every mother program/app is good but I haven’t started it yet because I can’t buy free weights anywhere  
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