Simone Muller

Reclaim Your Core Strength: Expert-Recommended Diastasis Recti Exercises

Dealing with the post-childbirth condition of Diastasis Recti, characterised by the parting of abdominal muscles, can be a long and challenging journey for many women. Fortunately, a solution lies in Hypopressives, a specialised technique focusing on core muscle toning and reducing intra-abdominal pressure, offering hope for reversing Diastasis Recti symptoms.

Hypopressives engage the key core muscles, like the transverse abdominis, pelvic floor, and internal obliques, through unique breathing techniques and postural modifications. This approach helps strengthen the linea alba, which links the two halves of the rectus abdominis, resulting in a stronger, flatter core.

Beginning your Hypopressives journey entails mastering the apnea breathing technique before incorporating exercises to improve Diastasis Recti, such as Low Pressure Fitness poses.

Hypopressive poses to assist with the reversal of Diastasis Recti

Asymmetric poses are particularly helpful for Diastasis, this is due to the crossed pattern engagement of the oblique lines. Three poses to try are Asymmetric Demeter, Freya and Persephonie. These poses can all be found in the Diastasis focus category on re-centre.

The journey towards fixing Diastasis Recti after years can seem daunting, but consistency, time, and the right set of Hypopressive poses can make a significant difference. Starting with a few repetitions of each exercise, you gradually increase your strength, allowing you to undertake more.

Seeking guidance from a qualified Hypopressives instructor is advisable, as they can offer personalised instruction, adjust exercises to suit your needs, and provide progression routes tailored specifically for you.

By incorporating these exercises to help diastasis recti into your regular routine, you're setting yourself up for success. Although improvements might not be instantaneous, staying patient, listening to your body, and celebrating each small achievement will help you maintain momentum.

Hypopressives bring the transformative power needed to regain your core strength and function, playing a crucial role in alleviating Diastasis Recti symptoms.

Getting started

For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself.

Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps. She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others.

Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. For the technique to make an impactful change she recommends doing a minimum of 3 workouts a week for 15 to 20 minutes.

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About the Author

Simone Muller is the founder of re-centre and has over 15 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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What our members say

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


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