Best cardio for Diastasis recti at home

Finding the best cardio exercises for Diastasis Recti, particularly for at-home workouts, is a crucial aspect of fitness for many moms. These exercises not only aid in recovery but also ensure overall well-being. Our focus in this article is to introduce a range of safe and effective cardio options for those dealing with Diastasis Recti, tailored to various stages of healing and fitness levels.

Walking: A Simple Yet Effective Start 

Walking is an excellent starting point for anyone with Diastasis recti. It's low-impact, easily adjustable to your fitness level, and can be done anywhere. While walking, focus on maintaining good posture and engage your core muscles gently. This not only helps in healing but also strengthens the Pelvic floor muscles. 

At-Home Workouts 

Low-impact aerobics can be a great way to get your heart pumping. I have many online workout videos on my YouTube channel - Core Fitness for Moms, that offer Diastasis recti friendly workouts. If you are looking at other workouts choose exercises that involve gentle movements, avoid any high-impact jumping or intense twisting of the torso to protect your core.

Strength Training: Building a Solid Foundation

Incorporating light strength training into your routine can significantly benefit your recovery from Diastasis recti. Use bodyweight exercises or light weights to work on your overall strength, the 8-week progression program for Diastasis recti will work on your alignment, core, strength and get you back into HIIT workouts in no time - all the workouts are designed to be done at home. Focus on exercises that enhance core stability, like modified planks or gentle abdominal bracing exercises.
It will also help you get back into high impact cardio activites such as running.

Stationary Bike

If you have a stationary bike at home, cycling can be a great way to get your heart rate up without putting too much strain on your abdomen. Adjust the bike settings to maintain a neutral spine and avoid leaning too far forward. This exercise is particularly beneficial because it builds leg strength while minimizing the risk of exacerbating Diastasis recti. 
Just be aware that cycling can tighten the pelvic floor so make sure you do some hip mobility and switch workout types often.

Customized Workouts: Tailored to Your Needs

Remember, each body is unique, and what works for one person may not work for another. On Core Fitness for Moms YouTube channel, you'll find workouts specifically designed for moms with Diastasis recti, offering various exercises that you can work through based on your needs. However, if you are looking for specialised help look for a Pelvic floor PT for help and if you can't find one check out the different options here >>.

The Key to Recovery is Consistency and Patience

Regardless of the type of exercise you choose, consistency and patience are crucial. Pay attention to your body's signals and don't rush the process. Gradually increase the intensity of your workouts as your strength and endurance improve.


Finding the best cardio exercises for Diastasis Recti at home is all about understanding your body and respecting its current limits. By incorporating a mix of different workouts to help your core, strength and cardio, you can safely and effectively work towards healing your Diastasis recti. 
Don't forget to check out Core Fitness for Moms YouTube channel for more guidance and support on your journey to recovery. Let's embrace a healthier, more empowered version of ourselves, one step at a time!

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