Pls recommend light exercises to help rebuild muscle

[Lollibert]

I am almost 9m post partum and I’m embarrassed to say I did not exercise at any point during my pregnancy or at any point after, I have finally someone to watch the baby so I can now go to the gym, but I feel like my muscles have wasted, I attempted a sit up and was shocked to see I couldn’t (this was something I use to be able to do quite well) so I was very shocked when I couldn’t manage a single one, I am also pretty sure I still have diastasis recti as my stomach was turning into a cone shape when I was attempting to do sit ups just like it was during pregnancy any advice would be greatly appreciated

Pilates was designed for people in your situation, to build back up to muscle strength gently. Maybe do that for 6 weeks then move onto dumbbell exercises with 4 or 5kg weights

@Mementomorissons my baby definitely weighs more than 4 or 5kg so that wouldn’t be an issue for me its hard to explain but it’s easier for me to lift something heavy than pull something heavy towards me if that makes sense if I try to pull something I immediately feel the weakness in my arms and I have no strength whatsoever in my abdominal muscles, my abdominal muscles are definitely still separated no sure if that’s contributing to the weakness I have tried to do transverse abdominal muscle squeeze. Exercises but it’s all guesswork if I am doing it right or not as I really don’t understand what I’m seeing on the online tutorials

Firstly, if you suspect you may have diastus recti then get it diagnosed and get appropriate advice, else you risk more damage. And second, take it easy on yourself. Pushing too hard will result in injury, and then you won't be able to exercise at all.

Ah ok, definitely go to an exercise class first then of you want to be sure you're doing the movements right. Definitely pilates or yoga. Sit ups are really hard! In pilates they focus a lot on abdominal strength but almost all the exercises are while lying down.

Also yes you're right actually, with a baby you'll definitely have a bit of arm strength you maybe didn't even have before!

I had diastus recti - you need to go and see a gp.
Mine was bad enough that they told me I needed surgery.

I then started doing diastus recti safe exercises and core strengthening - it took 2-3 months of maintaining the exercises until the gap closed and I was regaining strength and my stomach was back to being flat.
Loads of exercises can actually damage it more if you're not careful so I would check first then move on from there - Pilates is also good; I did this from home mixed in with the core strengthening

@ChangedUserName13 what exercises did u do? I think I have a bit more than a 2 finger gap

@Lollibert
I did heel slides / bridge movements / heel taps / overhead reaches / deep breathing exercises to control the muscles too

I followed a few post partum female trainers on TikTok to make sure I was getting them right etc & also was given a leaflet from the gp as I said I wanted to try something else before surgery - as the surgeon said exercises don't help

I really enjoyed The Bump Plan Postnatal. It's an online pilates based programme (I think around £20-£30) per month that progresses through stages as you grow stronger. Lots of good modifications are provided for things like diastisis, prolapse, etc. It gradually builds up to higher intensity, higher impact workouts.

ellbow planks, tuck planks, superman/mermaid raises, dead bug, crab walk, clams...
going for walks. c25k

good luck.