Top Diastasis Recti Exercises for Effective Recovery

diastasis recti exercises


Diastasis Recti, a condition marked by the separation of the abdominal muscles, can be a challenging issue, particularly for postpartum women. However, with the right approach, recovery is within reach.

In Singapore, where health and fitness are prioritized, there are ample resources and expert guidance available to aid in the recovery from Diastasis Recti.

This article explores the best exercises and alternative treatments for Diastasis Recti recovery, offering practical advice to safely strengthen your core, improve your posture, and regain your confidence.

Understanding Diastasis Recti

Before diving into the exercises, it’s essential to understand what diastasis recti is and how it affects your body.

Diastasis Recti occurs when there is a significant separation between the two sections of the rectus abdominis muscle, which is commonly known as the “six-pack” muscle.

This separation results from the stretching of the linea alba, a band of connective tissue that runs down the middle of the abdomen, connecting these muscles.

A noticeable bulge or “pooch” in the stomach region is frequently a sign of the condition, especially when the muscles are tense.

This condition not only impacts physical appearance but can also lead to discomfort and a weakened core, affecting overall quality of life.

Recognizing the signs and symptoms is the first step toward recovery.


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Best Diastasis Recti Exercises for Recovery

pelvic tilt diastasis recti exercises


1. Pelvic Tilts

Pelvic tilts are a gentle way to start strengthening your core without straining your abdominal muscles. This exercise helps engage and stabilize your pelvic floor and transverse abdominis, providing a solid foundation for recovery.

2. Deep Belly Breathing

Deep belly breathing, or diaphragmatic breathing, is a fundamental exercise that aids in activating the deep core muscles. By focusing on deep, controlled breaths, you can help strengthen the muscles around the abdomen and reduce the separation.

3. Heel Slides

Heel slides are effective for engaging the lower abdominal muscles without putting too much pressure on the midline. This exercise can be easily adjusted to match your strength level, making it a versatile option for Diastasis Recti recovery.

4. Modified Plank

A modified plank, performed on the knees or by using an elevated surface, can help strengthen the core without the risk of increasing the abdominal separation. It’s crucial to maintain proper form and alignment to ensure the effectiveness of this exercise.

5. Bridge Pose

The bridge pose not only targets the lower back and glutes but also engages the pelvic floor and transverse abdominis. This exercise is beneficial for building strength in the core and lower body, contributing to a more stable and supportive core structure.

Diatasis Recti Alternative Treatments

tesla former for diastasis recti

Other than exercises, there are alternatives to Diastasis Recti treatment in Singapore. One of the most effective alternatives is an electro-magnetic stimulator, the Tesla Former. It can stimulate the abdomen with 50,000 muscle contractions with no surgical interventions.

Tesla Former or CM Slim

Tesla Former (Functional Magnetic Stimulator) uses a magnetic field to activate motor neurons to induce muscle contraction. When this energy stimulates the deep tissue, an electric field will send impulses to the motor nerves, causing the muscles to contract.

Over a period of 30 minutes, Tesla will continuously induce consistent contractions, similar to a intense workout.  The result will strengthen & improve muscle toning.

The energy for the continuous contraction is derived from local fat deposits; therefore, targeted local fat tissue will deplete quickly during treatment.

Treatment usually lasts 30 minutes per session, and visible results can be seen from 4 sessions onward.

Try out Diastasis recti trial at $99

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Type Tesla Former Surgery Abdominal Exercise
Treatment tesla former for diastasis recti surgery for abdominal gap abdominal gap exercises
Effectiveness Effective clinical study results Effective with downtime Effective, dependent on exercise
Price First trial $99 $10,000 – $30,000 $100 / session
Scars No Potentially No
Downtime No downtime 2 to 3 months No downtime
Sessions 8 sessions 1 surgery at least 30 sessions

Surgical Diastasis Recti Treatments

Surgical treatment for Diastasis Recti is an option for people who want to permanently fix the abdominal separation that exercises and functional magnetic stimulators cannot fix.

This advanced option, typically involving a procedure known as abdominoplasty or “tummy tuck,” meticulously repairs the gap between the abdominal muscles, restoring the integrity and function of the core.

It can be considered for individuals who have experienced significant separation due to pregnancy, weight fluctuations, or genetic predisposition.

It is recommended to first try out the Tesla Former to fix your issues with the abdominal gap before seeking surgical treatments, as surgery does carry the risk of scarring and complications.

Diastasis Recti Specialist in Singapore

bio aesthetic tampines


At Bio Aesthetic, we have over 30 years of experience treating postpartum conditions, specifically, Diastasis Recti.

We have an extensive range of postpartum treatments, such as:

Venus Legacy: Cellulite Removal and Skin Tightening

Venus Fiore: Vaginal Tightening

Fat Freeze: Burn and eliminate fats

With the latest functional magnetic stimulator (FMS) technology, it can effectively improve and close up your abdominal gap with no surgery required.

Furthermore, you will not be at risk of scarring, complications, or long downtime.

Contact us today to make an appointment

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