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There is no universal list of dos and don’ts when it comes to diastasis recti safe leg exercises. Research shows exercise is helpful, specifically transverse abdominis activation. It also shows that some exercises can be harmful. This condition is unique to your body, and I always recommend a few 1-on-1 sessions with a physical therapist before diving into our diastasis recti exercise program. The workouts in our diastasis recti program stay away from added pressure on the belly tissues where the separation occurs. Then gradually we add in more traditional exercises and functional exercises to set your body up for success!
We cover all of this in our Ab Rehab Guide, a free comprehensive manual to help you tighten up loose skin, tone up your muscles, and — most importantly — create a strong functional core that can support you in all of life’s activities.
Use these 4 leg exercises several times a week, in addition to our diastasis recti safe ab exercises! And if you’re a runner, make sure you check out these diastasis recti running guidelines. We will be using a resistance loop (a hand towel works too) in the lower body exercises. This helps your posture and alignment to keep your core safe while exercising.
SQUAT WITH TA BREATH
Set up: Begin by standing with your feet shoulder width apart, feet facing forward. Hold a towel or resistance loop between your hands, arms down by your sides.
Bend your knees and lean forward, pushing your booty back and keeping your back flat, head facing forward. As you squat, raise your arms straight above your head, pulling on the towel to help engage your muscles and get rid of imbalances. Return to the starting position.
Do 15 reps.
Unfamiliar with the TA breath? Learn all about the transverse abdominis here.
LUNGE WITH AB BRACING
Set up: Begin by standing with your feet facing forward, slightly apart. Squat slightly as if you are about to sit down in a chair, pushing your booty out and leaning forward slightly. Hold a towel or resistance loop between your two hands with your arms straight above your head.
Pick up your right leg and step backward, keeping the rest of your body centered in the starting position. Bend your right knee and touch it to the floor behind you in a deep lunge position. As you step back, lower your arms until the towel is directly in front of your knee. Return to the starting position, then repeat on your right foot again.
Do 15 reps on your right foot followed by 15 reps on your left foot.
ABDUCTION WITH CORE ISOLATION
Set up: Begin with your feet facing forward, slightly apart, resistance band around your legs, right above your knees. Bend your knees slightly and lean forward, keeping your back straight and your core tight. Keep your hands on your hips
Take a slight step to your right, keeping your body tight and muscles engaged. Return to the starting position and then step to the side again with the same foot.
Do 15 reps on your right foot and then 15 reps on your left.
BRIDGE ISOLATIONS WITH AB BRACING
Set up: Begin by laying on your back, knees bent, arms straight, palms flat on the floor and feet flat on the floor. Lift your booty up off the ground making a straight line from your stomach to your knees.
Begin by lowering your booty slightly then pushing it back upward to be in line with your stomach and knees. Step both feet, one at a time, out to the sides. Lower your booty slightly again and then push it back upward. Step your feet back together and repeat!
Do 15 reps to really work those stomach and glute muscles!
