Top 5 Common Mistakes Mom Make with Diastasis Recti or Weak Core

If you are looking to return to fitness after you had a baby or are a beginner (especially if you have a weak core and/or diastasis recti) - these 5 mistakes are ones to be avoided!

1) Stop being impatient!
Your strength and core coordination will come back - if you stay consistent and patient. Starting off as a beginner is tough. And yes, even if you were an athlete before you got pregnant, you are are now a beginner. Humble yourself. Set aside the ego. Read this twice: Start slow, be patient, be consistent. You’ll be back to it in no time, but not if you overdo it.

2) Not paying attention to your back arch
If we see a mom with a big arch in her back as she is doing exercise, this tells us that she isn’t paying attention to engaging and coordinating her core correctly. This can lead to injury, bad habits, weakness, and more. Focus on maintaining a neutral spine using your breath and engaging your core. Can’t do that yet? Pelvic tilts are a great starting point!

3) Starting off too intense or fast
I’m talking to you mamas who were athletic or exercised before and during pregnancy! You don’t want to be set back because you got too excited (see #1 above). Start slow with low intensity and impact. Progress at a steady pace with good technique. Any pressure “down there”, pain, or leaking indicates things aren’t lining up. Even a few tweaks may fix the issue.

4) Holding your breath
Breathe, my friend! Using your breath during movement is necessary to lessen intra-abdominal pressure. You don’t want a hernia, prolapse, or worsening your diastasis! Protect your core, pelvic floor, and let out that built-up pressure with big exhales during exertion (“blow before you go”!)

5) Flaring your ribs and/or sucking the belly in
We need to align our bodies for optimal healing and coordination. Pay attention to these habits while working out and in daily life. How you move everyday matters. Bending over to pick up the laundry - you just did a deadlift. Did you scoot your butt back and have a nice long spine with a stacked rib/hip canister? Or tuck your butt under, slouch your shoulders, and hold your breath?

Practice the basics of diaphragmatic breathing (as shown in the video - link below). Work on incorporating your breath with your core engagement and pelvic floor. It takes practice and time! Add this technique to your workouts and practice during your daily movements.

If you have questions - make an appointment with your pelvic floor PT (if you’re local - we have great recommendations!) or reach out to us! Let’s get you on the right track right away!

If you are pregnant and local to Northeast WI, the best thing you can do is learn more about our Prepared 4 Postpartum class. We teach to how to avoid these mistakes (and so many more) so as you transition in to the 4th trimester, you are well prepared to support your body in that moment and in the long run. Avoid common mom problems like leaking, prolapse, back or hip pain, and more! Learn what options you have for support and how to move well in pregnancy, postpartum and beyond. This class is perfect for both new and seasoned moms. Learn more about Prepared 4 Postpartum here.

🤔 What’s a big mistake you’ve done that you wished you knew about when you were ready to start working out again after baby?

Need some visual details? Check out the Instagram Reel here!