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Diastasis Recti Exercises for Men: 7 Best Exercises to Cure It

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Diastasis Recti Exercises for Men: 7 Best Exercises to Cure It
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Many men get into fitness activities solely to develop 6 packs and look attractive. The triple set of abs on the abdomen looks nice while signalling strength and fitness. However, it takes a lot of effort to build six packs by toning the large abdomen muscle and forming perfect abs.

One thing that is considered a common resistance to building six-packs is an abdominal muscle condition called Diastasis Recti. Although it is a common issue with many men, the condition is mainly associated with women who are mothers or mothers-to-be.

All the cures and treatments for this condition usually address women. And so many men go undiagnosed and hence, uncured. It is essential to realize that Diastasis Recti is something many men suffer from for different reasons.

Along with health professionals and fitness trainers, men should also learn to identify the issue and its symptoms to heal.

In this article, we will discuss Diastasis Recti in detail, focusing on its cure for men. We will also cover its definition, symptoms, and other areas related to the topic.

What is Diastasis Recti?

Let’s begin with understanding the issue. 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. Identifying this problem and going for a cure to look fit is crucial. Let’s look into its symptoms to know how to address them.

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.

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. 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 pooch 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 symptom.

Please also note that while 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.

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 and connective tissue; or surgery, in some cases.

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 cured 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 a few 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 for a cure, it should be done with caution 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 and proper nutrition for quicker results.

7 Best Exercises for Curing Diastasis Recti in Men

Here are the seven best exercises that can help men recover from Diastasis Recti:

1. Plank

The plank is an excellent exercise for strengthening the core and is ideal for those with diastasis recti. Here is how to perform it:

  • Come into a push-up position onto your toes and forearms. Make sure your head, back, and legs are straight and engage your abdominals by drawing your belly button back towards your spine.
  • Hold this position for 10-20 seconds and repeat it three to five times.
  • Make sure to keep your core engaged throughout the entire movement.
  • Focus on drawing your navel towards your spine instead of pushing outwards with your chest and shoulders. This will help strengthen all of the muscles in the abdomen, including those affected by diastasis recti.

2. Glute Bridge

The bridge is another exercise that can fortify the abdominal muscles and tone them into an ideal shape, especially for those affected by diastasis recti. Here are the instructions to do this exercise perfectly:

  • Lie on your back with your knees bent and feet flat on the floor about hip-width apart.
  • Place your arms at your sides with your 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.

3. Pelvic Tilts

Pelvic tilts are an excellent exercise to target the abdominal muscles and reduce the separation caused by diastasis recti. Go through the instructions below to understand how to do this:

  • Lie on your back with your legs bent and feet flat on the floor.
  • Engage your core by drawing them towards 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.

4. Reverse Crunch

The reverse crunch is an effective exercise for working the lower abdominals, which can help reduce the separation caused by diastasis recti. Here are the steps to follow to perform this exercise:

  • Lie on your back with your feet in the air and knees bent at a 90-degree angle.
  • Engage your abdominal muscles and slowly lift your hips off the floor towards your chest.
  • Pause for two seconds, then lower back down to the starting position.
  • Do three sets of 10 repetitions.

5. Blowing Out Candles

Performing the Blowing Out Candles exercise regularly will help strengthen your abdominal muscles and reduce diastasis recti symptoms. You should see a noticeable improvement in your condition. Discuss your concerns with your doctor before starting or continuing any new exercise program. Good luck!

  • Start by lying down on your back, with only a thin pillow under your head for support.
  • Place both hands across your abdomen, just above the belly button, and slowly start breathing out as you blow out imaginary candles in front of you.
  • As you exhale, concentrate on pressing gently inward with your hands to prevent your abdomen from expanding outward.
  • Make sure to exhale completely as if you are blowing out hundreds of candles, and be mindful not to push too hard with your hands, creating pressure in the abdominal area.
  • Do this exercise for five minutes daily or until you can feel a nice contraction in the abdominal area. As you get used to the movement, try increasing your breath count to 10 minutes daily while still focusing on pressing inward with your hands.

6. Abdominal Contract Relax

When done correctly, the Abdominal Contract Relax exercise can help strengthen your abdominal muscles and reduce the gap caused by diastasis recti. As you progress, use your fingers to check for diastasis recti and ensure it decreases in size over time. Here are the steps to follow:

  • Start in a standing position and proceed to hinge at the hips until your torso is parallel to the ground. If you need to hold something for balance you can.
  • Next relax your abdominals as much as you can.
  • Now contract your abdominals as forcefully and fully as you can, drawing your belly button in towards your spine. Hold this for 5-10 seconds.
  • Relax and Repeat 15-20 times.

7. Lying Marches

Lying Marches are also a helpful way to cure diastasis recti in men. It causes movement in the muscles in the abdomen, pelvic area, spine, and legs. Here are the instructions for perfecting the marching exercise:

  • Lying on your back with your arms by your sides, bend your hips and knees to make a 90 degrees angle.
  • Engage your abdominals, pulling in your belly button while you slowly lower one leg towards the floor, maintaining the same angle in your knee.
  • Tap your heel to the ground and then use only your core to lift it back up to its original position.
  • Switch legs, alternating sides for 10-15 reps per side.

The Bottom Line

Diastasis Recti in men is a medical condition that may need professional attention. However, incorporating suitable exercises in your lifestyle and having a well-balanced diet can help cure it naturally. Plank, lunges, bridge, wall squat, and similar workouts can shrink the abdominal fat, specifically the midline, and make it possible for you to tone those abs for an excellent look. Nonetheless, it is recommended to consult a medical professional to have a proper fitness plan to ensure quick results based on your condition.

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