The Core Move You Need to Master
After chatting with your doctor and getting the OK to exercise, the first step to alleviating DR and building a stronger, more-functional-than-ever core is mastering what Keller calls the “core compression.” This involves a subtle pulsing contraction of your core’s deep-lying transverse abdominis muscle (which acts as your body’s built-in corset). To do a core compression, squeeze your core to draw your belly button in and up toward your spine — while simultaneously and forcefully exhaling. After all, if you squeeze your stomach in without exhaling, you’ll actually increase your intra-abdominal pressure, hurting rather than helping the ab separation.
By integrating core compressions into a variety of both midsection and total-body exercises, you draw your abs together, which strengthens these muscles and teaches your core how to properly support every move you make in life, she says.
To practice the core compression exercise, sit upright with your knees bent at 90 degrees, spine lengthened. Make sure your ribs are not thrusting forward. Place your hands on your stomach and breathe normally. Then, simultaneously and forcefully emit a tiny exhale while squeezing your abs and pelvic floor up and into the spine. You should feel your belly flatten toward the spine as you exhale. Then relax on the inhale. Repeat in a slow, controlled pulsing rhythm, exhaling each time you engage your core.
Got it? Good. Now you’re ready to integrate these six diastasis recti-relieving exercises, courtesy of Keller’s The Dia Method, into your post-pregnancy exercise routine.
6 Exercises to Address Diastasis Recti
Get to the core of your ab separation with these six exercises. For each one, make sure to incorporate core compressions to really help strengthen your midsection.
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