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.
How Hypopressives reverses Diastasis Recti by building tone and strength
In the apnea we create tension in the linea alba and this tensioning of the tissue starts to create a change in the tone. Conversely, while traditional abdominal exercises like crunches, may strengthen the rectus abdominis (AKA the six pack muscles) it will not change the connective tissue between the two sides.
The latest thinking about the significance of the gap in a Diastasis has changed. In the past, the focus of the concern was mostly about the distance between the two sides of the rectus abdominis, the concern now is more about the integrity of the connective tissue.
Even if your Diastasis is wide, if the connective tissue has some tone, it can still be functional. Another way to think about it is through the core canister or our 360 degree central abdomen unit, made up of the pelvic floor, abdominals, diaphragm and back muscles. If the front of our core canister has very little tone then it is a problem as the rest of the canister struggles to find balance and support. Where there is weakness the pressure will go. For instance, if you have weakness and cough, some women experience bulging. We need to be able to do what is known as force closure, so that we engage the abdomen and create tension to be able to have good function in the core canister system. <
Hypopressives help to get this function and coordination within the core canister back.
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.
Hypopressives instructors can tailor your experience
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: Exercises to help Diastasis Recti
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.
How re-centre works
Subscribe to a live or on-demand package
Sign-up to a fundamentals class to learn the technique
Start the beginner classes
Individual support via a one-to-one check-ins
Progress to more advanced levels at your own pace
All subscriptions include
A live fundamental class to learn the technique
Unlimited access to over 250+ videos
One-to-one check-ins with me to discuss progress
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About the Author
Simone Muller is the founder of re-centre and has over 22 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.
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
The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind. I recommend her classes to all my friends who had a baby. Thank you Simone!
Anna
1/11
I’ve only been doing Simone’s classes for a short time but have noticed huge improvements in my core strength and posture. Great value and high quality recordings combined with live classes make it really easy to fit into your life. Highly recommended.
Clare
2/11
I cannot say enough good things about Simone’s classes - they have been really transformative for me. Her explanation of what are often unusual and specific techniques is so good that you never feel lost, and she has a wonderful way of connecting with the class on a really human level, as well as being a real expert in her field. Her classes are challenging, mindful, and have helped amazingly with my pelvic floor issues - I started seeing results after only 4 weeks of classes! Highly recommend.
Millay
3/11
Simone's classes are amazing. She combines her skills in pilates, yoga and hypopressives to provide a very holistic practice. I've seen a great improvement in my postnatal body thanks to her classes. I would recommend her to any woman who has had a baby.
Jazmin
4/11
I love Simone’s Low Pressure Fitness classes, they have helped with my prolapse symptoms and are something I turn to daily if I’m having a hard day. Simone is a great communicator and teacher, she explains everything very clearly and I have no trouble participating in the class even over zoom.
Jerry
5/11
Simone and re-centre were a saviour for me over lockdown. A great chance to just be in my body and switch on to what I was feeling. As a pelvic health physio I can highly recommend Simone and her method as a great form of rehab for many postnatal conditions.
Maternity Physio
6/11
I got to know about Low Pressure Fitness through Simone, in a workshop that I'm so lucky I attended. It was about 2 months after giving birth and I felt really weak, thinking that I could never get back to my strength before the pregnancy. Simone's help completely changed my perspective and with her brilliant classes slowly I got back my confidence and strength. I was worried that these exercises will be tricky with online classes, but she has been great in giving clear instructions and adjusting poses for everyone based on their needs. I don't know how she does it but she even gives individual feedback and helps you correct your pose in a group online class. Thanks Simone!
Sarah
7/11
Simone's classes and on-demand videos are excellent. She's such a good teacher, always learning new things herself to expand her teaching horizons. Would most definitely recommend to anyone with a postpartum body regardless how long it's been since you gave birth.
Ana
8/11
Simone is a great teacher, I highly recommend her work. Her online platform is well curated and excellent value and she gracefully manages to teach & give individual attention in her live Zoom classes.
Clio
9/11
I attend re-centre classes with Simone weekly and have noticed a huge improvement in my core strength and tone. Simone has a thoughtful and inclusive approach to her classes, they vary which means I stay focused and the relaxation time at the end is much needed in the life of a busy mum!
Alice
10/11
Simone is a brilliant teacher, she takes the time to check in with her students and work through exercises to fit individual injuries. She’s also really knowledgeable and supportive for post natal bodies. Doing hypopressors are a total life changer and I love the way this is incorporated into Pilates and stretching.
Beela
11/11
Learn the technique and get started
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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