Postnatal Personal Training For Diastasis Recti Support

About Diastasis Recti

Diastasis recti is the splitting of the linea alba tissue in the midline of your core during pregnancy. It can be supported and improved through intentional postnatal strength and core strenght training that focuses on rebuilding deep abdominal control. The goal is to restore function to the core by strengthening the transverse abdominis, pelvic floor, and surrounding stabilizing muscles so they can work together again under load. With progressive, well-designed movement like breathing mechanics, controlled bracing, and full-body strength exercises, you can gradually reduce abdominal separation stress while improving support for the spine and pelvis. Instead of avoiding core work, smart training teaches the body how to manage pressure correctly, rebuild tension, and regain strength from the inside out, which is essential for both healing and long-term performance. Learn More. 

What can be done?

Our postnatal personal trainers can help guide and cue you through the proper exercises to bring your core muscles back together. The tissue that holds your muscles together is called the linea alba, and during your pregnancy it is stretched as your belly gets bigger. Typically the stronger your core is before and during pregnancy, the less stretching of that tissue will occur because your muscles hold it together, however it is still inevitable. Postnatal, it is important to utilize contralateral and isometric core strengthening exercises and learn how to pressurize your core so that the diastasis doesn’t get worse due to lack of proper engagement. You’ll actually want to avoid any repetitive flexion and extension of the spine and this is even more important if you don’t pressurize properly. A cue that I like to use is pretend like someone is going to punch you in the stomach, that tightness and flexion of your core muscles to protect your organs is what I mean by pressurizing. Keep that in mind when you do your exercises postnatal. Learn more about diastasis recti here. 

If you are looking for a postnatal personal trainer in Marina Del Rey, South Bay or West Los Angeles, reach out to us today! Learn More!