Despite hard training and day and night workout, you are unable to develop 6 packs, the problem could be Diastasis Recti in men.
How to know if you have diastasis recti? Most common symptom is a visible bulge or lump between the rectus abdominis or 6 pack muscles, causing hindrance to get Washboard abs. You can also go through the medical tests.
However, one thing is for sure, Diastasis Recti AKA abdominal coning or doming is the culprit, never letting your stomach appear flat. So should you give up? Never!
DMoose Blog is here with yet another guide to treat Diastasis Recti in men without going to a gym or opting to an expensive treatment.
FYI: This guide is specifically for Diastasis Recti Exercises for Men, but ladies, you don't worry! Here is a guide for you: how to get rid of mommy belly aka Diastasis Recti, years later, with 8 easy exercises.
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.
FYI: Make sure, no exercise imposes or causes pressure around or on your core abdomen muscles. Rest of the exercises are safe.
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.
FYI: To lessen the amount of pressure on your belly muscles, you can go with using DMoose Ab Wheel Roller, which is easy to use, does not impose pressure on your muscles, offers firm grip, and ensures no slipping during the workout sessions.
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.
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2. 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.
FYI: Be extra gentle and more careful when performing this exercise to avoid aggressive or forceful contractions around your belly muscles.
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.
3. 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.
FYI: This exercise will accelerate the healing diastasis recti in men and women. And what is the best thing? You need no tool or equipment for this, except a soft yoga mat.
DMoose non-slip yoga mat which is 72” long and 24” wide, is made with a premium foam material that ensures a firm grip and allows you to perform different exercises without having any risk of injuries by slipping or falling over.
4. Reverse Crunch
I am not talking about traditional crunches, they can worsen the condition of diastasis recti.
However, modified or reverse crutches are ideal, when performed carefully and properly using the right set of equipment for workout.
Reverse crunches engage the lower abdominal muscles without putting excessive strain on the separated rectus abdominis muscles, so this is a win-win.
How to do it?
- 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.
When performing reverse crunches be extra cautious to not to put excessive strain around your abs.
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.
Foam roller gives you a similar feeling to a therapist's hand in the comfort of your home. It is ideal for fitness enthusiasts, gym-goers, Pilates, and yoga practitioners.
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
- Repeat 10 times
FYI: This will help in treating pain, improving comfort, and healing diastasis recti. However, make sure to not to contract too much and keep tracking your health along.
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.
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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.
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
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.
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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!