What should I avoid when I have abdominal separation, diastasis recti or recti diastasis?

What should I avoid when I have abdominal separation, diastasis recti or recti diastasis?

How is this all going in? Helpful? Confusing? It is a lot of information on this topic, we know.

Hopefully, if you have had a chance, you have checked your own abdominals with our Rec Check and you’re either feeling ok or you’re thinking “Oh I do have a gap and now what?”.

That’s exactly what we are talking about next. 

What to avoid if you have abdominal separation
  1. Sit ups (massive no, no as this actually separates them further) so if you were doing them, STOP! NOW! IMMEDIATELY!
  2. Planks, obligue rotations, burpees – anything that puts that area under a lot of pressure is not the best place to start.
  3. Lifting heavy objects- now for our mums with babies and toddlers we know this is easier said than done which is why when it comes to lifting we have made suggestions below.
  4. Don’t sit straight up from lying on your back, roll onto your side and push yourself up.
  5. Watch how you are sitting on the sofa are you in a half lean? Try and sit up a bit straighter as again this puts less pressure into the abdominal cavity.


So what can I do?

We will go into more detail on this LIVE on Monday 5th July at 20.30(remember to register below)  but here are a few things to get you started

  1. Keep lifting to an absolute minimum but we know this isn’t always possible in some cases so….
  2. When you are going to lift anything, we want you to tighten your abdominals we call this “brace your abs” so you are doing your best to get a strong position and reduce the pressure that comes into the tummy on lifting even before you start.
  3. Pilates based low level transverse abdominus exercises (we will go through this).
  4. You can do “low impact HIIT” if you are wanting to improve your fitness but don’t want to cause further damage. We have these are part of our Empower Me Library

Feeling lost?

If you don't know where to start with your rehab and are feeling lost, then we're here to help you. Just hit the button to send us an email and we'll be in touch.

We can offer you the guidance and support you need to find the right kind of core rehab no matter your issue and without any judgment.

Sometimes the first step is just asking for help. We're here for you.

Call us on 07881 526 694 or email info@completecorecontrol.com


Mummy Rebuild – Online Course, Downloadable PDF and Video Access


The next step to improving your core, posture and general wellbeing as a new mummy.

This is our postnatal course tailored especially for new mums.

We regularly get asked what we would advise as to the first thing to do after having your baby with regards to exercise. Well firstly remember you don’t want to be starting a fitness routine before six weeks post vaginal birth or 12 weeks post-c-section.

We truly believe for our postnatal mummies that our Mummy Rebuild Course is the best option for you to ensure you fix your body correctly, work on bringing those tummy muscles back together, slowly re-building the strength in the abdominals and gaining the strength back to keep up with a growing baby with ease.

Our bespoke 6-week body rebuilding formula uses a combination of exercise techniques including Hypopressives, Pilates and functional fitness to help you start making changes to your life as soon as you are ready.

You will be taken step by step through this training with comprehensive videos to demonstrate specific techniques that reduce the pressure in the body, gently show you the way back from having your baby, build strength in the musculoskeletal system and fix any pelvic floor weakness or abdominal separation you may have unlike any other fitness programme currently out there.

Mummy Rebuild is tailored specifically for you, by us based on years of experience to really provide you with the most up to date information and strategies to help you safely get back to your health and fitness goals.

Pin It on Pinterest

Share This