6 Core Exercises for New Moms with Diastasis Recti

1. Tabletop

How to: Get on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Look just in front of your hands and maintain a neutral spine. Hold this position (a). From here, perform one core compression and then, while holding the first contraction, perform a second, feeling your stomach draw in closer to your spine (b). Pause, then relax the compressions (c). Perform two five-minute sets per day.

2. Wall Sit

How to: Stand tall with your feet hip-width apart about 1.5 feet in front of a wall. Bend your knees and hips to squat down so your back is flat against the wall. Hold this position (a). From here, perform one core compression and then, while holding the first contraction, perform a second, feeling your stomach draw in closer to your spine (b). Pause, then relax the compressions (c). Perform one two- to three-minute set 2-3 times per week.
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