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Exercises for Separated Abdominal Muscles

author image Kelsey Casselbury
Kelsey Casselbury has a Bachelor of Arts in journalism from Penn State-University Park. She has a long career in print and web media, including serving as a managing editor for a monthly nutrition magazine and food editor for a Maryland lifestyle publication. She also owns an Etsy shop selling custom invitations and prints.
Exercises for Separated Abdominal Muscles
Because of pregnancy, your abdominal muscles can become separated. Photo Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Although weak core muscles can strike anyone, diastasis recti — or separated abdominal muscles — typically affect woman who recently had a baby. As the belly expands to accommodate the growing fetus, ab muscles stretch and the connective tissue known as the linea alba thins and separates.

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This leads to weak ligaments and joints in the pelvis. Although the gap will naturally close in the four to eight weeks after giving birth, some women need to engage in exercises that helps abdominal muscles return to their pre-pregnancy position.

Checking for Separated Stomach Muscles

If you’re not sure if you have separated abdominal muscles, follow these steps to check:

Step 1

Lie on your back with your knees bent and your feet flat on the floor.

Step 2

Place your right hand on your upper right thigh and the fingertips of your left hand just above your belly button.

Step 3

Inhale, and then exhale while you lift your head and shoulders off the floor. Slide your right toward your knee and feel your abdominal muscles tighten.

Step 4

Use your left fingers to feel the width of the gap. If it’s less than two fingers wide, you do not have diastasis recti. If it’s two to three fingers wide, diastasis is present. If the gap is four to five fingers wide, you might have severe diastasis that requires physical therapy.

Read More: Corrective Exercises for Diastasis Recti

Deep Abdominal Exercise

This simple exercise can be one of the first you do after giving birth — once you have doctor's approval — to start getting your ab muscles back into their proper place.

Step 1

Lie on your back with your knees bent and feet flat on the floor. Relax your back and rib cage.

Step 2

Inhale. On the exhale, contract your belly button toward your spine — but ensure that the spine does not actually move. Place your hand on your stomach to feel the muscles stiffen.

Step 3

Keep the muscles contracted for three to five seconds, while continuing to breathe regularly, and then relax. Work your way up to holding the contraction for 10 seconds and aim for 10 repetitions.

Make exercises a little harder, but worthwhile, by holding your baby while doing them.
Make exercises a little harder, but worthwhile, by holding your baby while doing them. Photo Credit: Rohappy/iStock/Getty Images

Leg Extensions

Once you feel comfortable with the deep abdominal exercise, move to harder exercises, such as leg extension and toe taps.

Step 1

Start in the same position — on your back, knees bent and feet flat on the floor. Place your arms at your sides.

Step 2

On the exhale, raise your right leg so it's in a tabletop position; i.e. so that the shin is parallel to the floor and your knee is in line with your hip.

Step 3

On the inhale, slowly extend your right leg out in front of you, lowering it as close to the floor as possible — without actually touching the floor or arching your back. Exhale and return to the tabletop position, and then bring your foot back down so it's flat on the floor.

Step 4

Repeat the exercise with your left leg. Make your goal to be able to hover your leg 2 to 3 inches above the floor without touching it. Work your way up to five repetitions on each side, done without stopping in between.

Toe Taps

Step 1

Return to the same starting position. On an exhale, bring both your legs up to a tabletop position, engaging your abdominal muscles as you do so.

Step 2

While inhaling, lower one foot down to the floor and tap it with your toes. Exhale and return it to the tabletop position. Keep your lower back pressed into the floor.

Step 3

Repeat on the other leg. Work your way up to 10 repetitions on each leg.

Read more: How to Tighten Stomach Muscles After Having Children

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