The Best Exercises for Men With Diastasis Recti | The Manual

Although the term “diastasis rectus abdominisIt may sound as esoteric and strange as a lot of other medical jargon, it is actually a fairly common condition that many people suffer from, often in silence. Also, the rather limited conversations surrounding diastasis rectus abdominis they are almost always aimed at women during the postpartum period. However, diastasis recti can affect both men and women, and it certainly does not need to be preceded by pregnancy.

Diastasis rectus abdominis It is a separation of the abdominal muscles, which can not only be aesthetically uncomfortable, but can also have functional consequences. The good news is that there are some exercises for men with diastasis rectus abdominis It can help heal damaged abdominal muscles and prevent further damage while exercising. Diastasis rectus exercises for men can be performed at home with minimal equipment and can reduce symptoms and discomfort of unsupported abdominal muscles. improve the appearance of your abs, and strengthen your core. So if you are suffering from diastasis rectus abdominis – Or wondering if you could be – read on for a quick introduction to diastasis recti and a guide to the best diastasis recti exercises for men.

What is diastasis recti?

Diastasis recti is a separation between the left and right sides of the rectus abdominis muscles (the “six pack” muscles) that run down the front of the trunk. Diastasis recti results in a space that runs vertically down the center of your abdomen. It is produced by an excess of pressure exerted on the abdominal muscles and a stretching and thinning of the linea alba, which is the connective tissue that joins the right and left columns of the rectus abdominis.

Diastasis rectus abdominis it is more common as a result of pregnancy or obesity, although people with connective tissue disorders can also develop diastasis recti. The abdominal separation associated with diastasis recti results in unsupported abdominal muscles, which can cause difficulties with certain movements, poor posture, low back pain, hip pain, and consequences on athletic and sexual performance.

The best diastasis recti exercises for men

The objective of diastasis rectus abdominis for men is to promote tissue healing and strengthen core while reducing the risk of exacerbation of the condition. Diastasis recti exercises for men, such as planks and other abdominal strengthening exercises, strengthen the core and have been shown to reduce the associated abdominal separation. Although it is advisable to speak with your doctor or physical therapist before beginning exercises for diastasis recti, below we share the best exercises for diastasis rectus abdominis to help you begin to heal your abs and strengthen your core.

blowing candles

This is a simple core engagement exercise and trains the core to squeeze and contract inward when activated. When the dawn line is torn with diastasis rectus abdominis, the nucleus loses its integrity as a continuous, enveloping band of muscles connected around the trunk. Is diastasis rectus abdominis The exercise aims to retrain the engagement of the abs in its inward and constricting movement.

Team: None

Execution:

1. Sit or stand tall with good posture.
2. Inhale deeply, allowing your belly to expand.
3. Breathe out slowly and fully, as if blowing out 100 birthday candles in one go, making sure to tighten your core throughout your breath while pulling your belly in as much as possible.
4. Try to exhale for as long as you can and imagine bringing your belly button up to your spine. Note, however, that you are not holding your breath; you are just extending the time you exhale.

Tummy tucks

This diastasis rectus exercise can be completed anywhere and at any time during the day, making it an easy way to start rebuilding core strength without having to unfold a yoga mat and perform a specific set of core exercises. .

Team: None

Execution:

1. Stand in such a way that your body is articulated at the hips and your trunk is parallel to the ground. It can be held on a desk, counter, chair, etc. to keep your balance or even get on all fours (hands and knees) if it’s more comfortable for you.
2. Relax your abs and let your loose tummy hang as much as possible.
3. Draw it as hard as you can, bringing the navel closer to the spine.
4. Hold for 5-10 seconds.
5. Relax and let your belly drop again.
6. Repeat 20-30 times.

Heel slides

The heel slides are a simple diastasis rectus abdominis exercise for beginners. The key is to move as slowly and controlled as possible.

Team: None

Execution:

1. Lie on your back on a mat or towel placed on a bare floor (no carpet) wearing socks to facilitate sliding.
2. Bend your knees to 90 degrees and place your feet flat on the floor.
3. Inhale, bring your navel to your spine, then exhale as you slowly slide one foot away from your butt until your leg is straight.
4. Bring your leg towards your butt until the knee is bent at 90 degrees again. Make sure to keep your abs tight and your belly button against your spine.
5. Switch legs.
6. Complete 30 reps per leg, moving as slowly as possible.

Plank

Planks are an excellent abdominal strengthening exercise for men with diastasis recti because they develop core strength without promoting abdominal separation.

Team: None

Execution:

1. Get into a push-up position, but place your forearms on the floor with your elbows under your shoulders rather than supporting your weight with your hands. Make sure your body is in a straight line from head to heels.
2. Breathe, tucking in your abdomen and pulling your navel toward your spine.
3. Gradually increase the length of the position, from 15 to 30 seconds initially to 2 to 3 minutes. Make sure to keep your belly button contracted the entire time.

Single leg raises

Is diastasis rectus abdominis The exercise challenges your abs to stay engaged and control your pelvis while moving one leg. Make sure to keep your abs tight throughout the movement and your pelvis in a neutral position.

Team: None

Execution:

1. Lie on your back with your knees bent 90 degrees, feet flat, toes pointing forward, and arms at your sides.
2. Lift one foot off the ground as high as you can with control.
3. Hold the position for one full breath and then slowly lower your leg and repeat with the opposite leg.
4. Complete 20 reps per leg.

marches

TO strengthen your lower abs, you can test gears. Again, the focus should be on controlling movement, moving slowly, and always pulling the navel inward.

Team: None

Execution:

1. Lie on your back with your hips bent so your thighs are perpendicular to the floor, your knees in the air bent at 90 degrees, and your shins in the air parallel to the floor.
2. Place your arms at your sides.
3. Contract your belly button and engage your abs as you slowly lower one leg toward the floor, maintaining knee flexion.
4. Gently tap the floor with your heel and then lift your leg up to the starting position using only the core muscles.
5. Switch legs, alternating sides for 40-50 reps.

Reverse crunches

Once you’ve mastered the marches, you can progress to reverse crunches. This exercise is very similar, but it moves both legs together, which is more challenging on the abdominal muscles and requires more central control.

Team: None

Execution:

1. Lie on your back with your hips bent so that your thighs are perpendicular to the ground, your knees in the air bent at 90 degrees, and your shins parallel to the ground and in the air.
2. Place your arms at your sides.
3. Contract your belly button and engage your abs as you slowly lower both legs in tandem toward the floor, keeping your knees bent and your abdomen tight.
4. Gently tap your heels on the ground, then lift your leg up to the starting position using only your core muscles.
5. Complete 15-20 slow reps.

Side table

This challenging basic exercise is good for those with diastasis rectus abdominis because strengthens the obliques and sit-ups without straining your abs.

Team: None

Execution:

1. Lie on your side with your elbow aligned directly under your shoulder and your feet stacked on top of each other.
2. Raise your hips until they are in line with your body. Focus on squeezing your core as hard as possible.
3. Hold the position for 15 to 60 seconds and then switch sides.

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