Diastisis recti - any exercises I can do at home?

[lemonlife]

Two kids, 18m age gap, tummy is shot to pieces. I really can't afford to pay for yoga classes etc but am also aware you have to be careful what kind of workouts you do to ensure the tummy muscle separation doesn't get worse.

Has anyone done any workouts at home which have improved things?

I get intermittent back pain, weirdly when my back is really bad my tummy overhang is worse! It's horrible!

I have recently bought a weighted hula hoop as I REALLY need to tone up by the summer. I did read that it has been known to help with the muscle seperation.

Just to add, I have no scientific claim or fact about it helping. It was just something that stood out when I was looking for info

Plenty videos on YouTube. Pilates better than yoga I think.
Have you asked your GP for a physio referral?

Dr told me walking and cycling are good. I bought a second hand running machine for £50!! Do not do sit ups!
Back stroke but not breast stroke if you can get to a pool.
Lots of tips on u tube

I like Dr. Sarah Duvall's programmes, she has free stuff as well that's very good, and also agree with trying to get a women's health physio referral.

I just had physio about this today. They said the exercise they recommend is to squeeze your stomach muscles together like you're trying to do up a really tight pair of trousers.

Hmm I hadn't even thought of getting a physio referral! I didn't think it would be very likely..

Thanks all for suggestions so far.

You tube for videos, Pinterest for pictorial exercises you can do in the house.

Don't do sit ups, don't do planks (you won't have the correct form to do it in a way that would be beneficial to your DR, you would probably make it worse).

The bad back thing could be down to a weak core, if your core is particularly weak your tummy overhang would be more pronounced too and would explain the sore back.

I speak as someone with a DR from having my twins 2 years ago!

Yes to physio, my health visitor also suggested spanx.

Had 3 c sections so still had massive belly after my last 9lbs baby. Not done much exercised yet apart from walking but cutting out or limiting gluten as much as possible has helped reduce my belly size caused from bloating so that has encouraged me a little.

Katy Bowman has a great book, looking at whole body contributions to DR. Mine was still there 2 years after second child and Dr and physio said it was too late to improve it. Utter nonsense. After following the book I just have a very small (

Katy bowman re posture & MUTU are both brilliant & lots free info without signing up. Whatever you do DO NOT do sit ups which will stretch gap, pressuring your spine