Diastasis Recti in Men: 7 Best Exercises to Cure It Years Later

What Is Diastasis Recti?

Diastasis Recti is a condition of abdominal muscle where the linea alba or the abdominal connective muscle separates from the abs. 

This muscle keeps the right and the left sets of abs together, so when the split occurs, it drifts the left and right sides of the abdomen and creates a lump on the midline. The gap then appears as a stomach bulge. 

7 Proven Exercises “From Experts” to Fix Diastasis Recti in Men Years Later

Before you choose to do any exercises, make sure to understand the main cause behind the condition, if it is obesity, abdominal pressure, genetics, and then choose exercises accordingly. 

Here are Diastasis Recti Safe-Exercises, males can perform, without having to go to the gym:

1. Modified Planks

Planks are considered ideal when dealing with core exercises. However, they can impose utmost pressure on the abdomen, creating risks for people suffering from belly doming. 

Modified planks are performable but only and only under an expert’s supervision, with proper posture, using the right equipment to avoid pressure. 

How to do it?

• Spread yoga mat that is soft and non-slip
• Put your ab wheel roller on it
• Go into the modified plank position, using your knees and elbows 
• Release the position before you feel too much pressure on your belly area. 

You can use Abdominal Splint or Binder to avoid pressure. Also, monitor your symptoms after performing this exercise to avoid complications in the long run.

2. Ab Rollouts Using an Ab Roller

Ab Rollouts are a powerful exercise for building core strength, particularly using an Ab Roller.

This exercise targets the rectus abdominis, obliques, and even the lower back muscles, providing a comprehensive workout.

How to do it?

• Prepare your space with a soft, non-slip yoga mat. 
• Place the DMoose Ab Wheel Roller on the mat for stability. 
• Kneel on the mat, gripping the roller handles securely. Keep your knees hip-width apart and your back straight.
• Slowly roll the ab wheel forward, extending your arms and keeping your core engaged. Avoid letting your back arch or sag. 
• Roll back to the starting position, using your core muscles to control the movement and maintaining a steady breathing rhythm.. 

Ab Rollouts are effective for enhancing core stability and strength. Always prioritize proper form to avoid undue strain on your muscles and joints.

Related Article: 8 Best Ab Roller Exercises to Strengthen Your Core

3. Glute Bridge

The glute bridge exercise targets and strengthens the gluteal, core, and lower back muscles.

It can benefit individuals with diastasis recti, engaging the core muscles without putting excessive strain on the abdominal wall.

How to do it?

• Lie on the yoga mat back 
• Wear resistance bands on your knees or get thigh bands for extra support 
• Keep knees bent and feet flat on the floor about hip-width apart
• Place arms at your sides with palms facing down 
• Engage your abdominal muscles and glutes as you slowly lift your hips off the floor until your body is straight from your shoulders to your knees. 
• Pause for two seconds before slowly lowering back down to the starting position. 
• Do three sets of 10 repetitions each

Resistance bands will add extra challenge to your Glute Bridge. 

4. Pelvic Tilts

You need to perform this exercise for strengthening the deep abdominal muscles, stabilizing the pelvis, and improving pelvic alignment to treat diastasis recti in men. 

How to do it?

• Lie on your back with your legs bent and feet flat on the floor. 
• Engage your core by drawing them toward your spine. 
• Slowly tilt your pelvis upward, pause for two seconds, then lower back down to the starting position. 
• Do three sets of 10 repetitions.

5. Diaphragmatic Breathing

Do not confuse it with the meditating technique known as candle breathing, these terms are different. 

However, this is a simple technique where you perform deep and relaxing breathing. By doing so, you will fully activate the Transverse Abdominis (TVA), to treat the gap aka Diastasis Recti.

Nonetheless, the gap shouldn’t be wider than 2 centimeters. It means, you can treat less-severe and moderate diastasis recti in men using TVA breathing technique.

How to do it?

• Sit or lie on a yoga mat and try to relax your muscles 
• Place the DMoose Foam Roller horizontally across your abdomen
• Inhale through your nose and make sure your belly bulges while you do so instead of your chest 
• Hold for a few seconds 
• Exhale all the air out making your navel gently pulled towards the spine
• Repeat 10 times. 

6. Abdominal Contract Relax

This is a therapeutic technique to not just treat muscles around your abdomen, but any sort of muscle tension in your body. 

However, specifically for diastasis recti, it is going to be the perfect solution. Include abdominal contract relaxation exercise regularly to benefit your fitness and well-being.

How to do it?

• Lie down relaxingly 
• For a perfect natural curve in your lower back, place DMoose Softest Foam Roller under your abdomen 
• Inhale enough to contact the muscles 
• Hold for 5 to 10 seconds 
• Release 
• Relax 
• Repeat 10 times 

7. Lying Marches

Another diastasis recti-safe exercise is lying marches. Why is that so? It helps in movement in the muscles around the abdomen, pelvic area, spine, and legs. 

So this is going to strengthen the overall core, fighting against muscle wear and tear. 

How to do it?

• Lying your back over the abs mat with your arms by your sides
• Bend your hips and knees to a 90 degrees angle.
• Engage your abdominals, pulling in your belly button while slowly lowering one leg towards the floor
• Maintain the same angle in your knees.
• Tap your heel to the ground and then use only your core to lift it back to its original position.
• Switch legs, alternating sides 
• Perform 10-15 reps per side

These exercises for men will treat the condition and help you to not to make it worse. However, this is not all.

Here I am adding some common questions that our regular readers sent us about diastasis recti, for more information on the topic. 

What Are Common Symptoms of Diastasis Recti?

Identifying this problem and going for a cure to look fit is crucial. Let’s look into the most common symptoms of diastasis recti to know how to address them.

1. Visible Pooch/Bulge

The most common symptom of diastasis recti is a visible pooch or bulge in your abdomen when you strain or contract your abdominal muscles. 

This may be more noticeable when you sit up from lying down, do a crunch, or lift your head while lying on your back. 

2. Lower Back Pain

Some other symptoms of diastasis recti include lower back pain, pelvic floor dysfunction, and weakened core muscles. 

You may also experience difficulty holding in your stomach, which may hurt when lifting heavy objects or performing certain activities. 

3. Digestive Issues

Digestive issues and urinary incontinence may also be some of the many symptoms of diastasis recti. 

However, it is essential to note that the presence of a pouch and other symptoms do not necessarily indicate diastasis recti. 

So, it should be assessed by a qualified healthcare provider to rule out other possible causes of abdominal bulging or any other symptoms. 

It is a common perception that this condition happens to overweight people; the truth is that diastasis recti in men can occur even if you are not overweight. 

So it is essential to know and recognize the symptoms.

How to Perform a Medical Test for Diastasis Recti in Men?

It is possible to self-diagnose diastasis recti; nonetheless, one should consult a medical professional to be sure. 

To diagnose the condition, your doctor will perform a physical examination to measure the gap between your abdominal muscles. 

They may also use ultrasound imaging or an MRI to assess the condition of your muscles and connective tissues.

In case someone is diagnosed with diastasis recti, it is essential to talk to your doctor so they can work on a treatment plan that is right for you. 

The treatment may include: 

• lifestyle changes, such as avoiding activities that strain your abdominal muscles 
• physical therapy to help strengthen the weakened muscles 
• surgery

Also, please note that diastasis recti can lead to more severe health conditions if left untreated. 

Therefore, you must talk to your doctor if you have the condition.

Can Diastasis Recti in Men Be Cured with Exercise?

Diastasis recti in men can be helped with exercise. Regular core strength training and postural exercises can help strengthen the abdominal wall and treat diastasis recti. 

Exercises such as planks, bridges, push-ups, and other exercises are beneficial when done regularly. Additionally, wearing a supportive abdominal binder or girdle helps reduce the distance between the rectus abdominis muscles. 

However, it is essential to note that not all exercises are beneficial, and some may even worsen diastasis recti if done improperly. So if you choose exercises to help with this, they should be done cautiously to not over-exert or strain the abdominal area. 

Additionally, proper form and technique must be followed to achieve the best results.You can also add the right gym gear to support your abdominal muscles, such as an abs mat, for a more comfortable workout experience. 

The healing process can take weeks or even months, depending on the severity of the condition, while relying on exercises and lifestyle changes as a cure for diastasis recti. Therefore, staying consistent with the exercises and lifestyle changes is essential to experience the full benefits. 

Finally, it is essential to remember that each person's body is different and may respond differently to treatments. So, if there is no improvement after a few weeks of exercising, it is best to consult a medical professional for further advice. 

With the right exercise program and lifestyle modifications, diastasis recti in men can be effectively cured. That is why there should also be an emphasis on adopting a healthy lifestyle that includes regular rest, proper nutrition, and taking multivitamins for quicker results.

The Bottom Line

Diastasis recti is a condition that can cause pain and discomfort, but it can be managed through proper exercise and physical therapy. 

Implementing exercises such as abdominal contract-relax, lying marches, and breathing exercises into your daily routine can help strengthen your abdominal muscles and reduce diastasis recti symptoms. 

Discuss any concerns with your doctor before starting or continuing any new exercise program. With the proper guidance, you should be able to reach your fitness goals safely! 

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