"Diastasis" means separation. These muscles connect at the stomach’s midline. Most commonly, pregnant women experience this issue. Avoiding any exercises consisting of crunches, sit-ups, planks, or any exercises that activate your abdomen is extremely important to prevent diastasis recti during pregnancy. The first few months of pregnancy can definitely feel scary. Planking works your abs by squeezing your core tighly which causes pressure. Anyway, this post is about exercises for diastasis recti during pregnancy. Here are 5 moves to avoid in the 2nd and 3rd trimester: Planks: All kinds!There are countless plank variations and none of them are safe as long as they recommend holding an actual plank position. I am not a big fan and here's why. As I noted above, exercise while laying on your back, ribs thrust out has equal potential for aggravating a separation. However, some men also suffer from DRA. My folks work up to planks with some work in all 4s, then in modified positions (inclines, etc). The linea alba is the connective tissue that connects the rectus abdominus muscles (the 6 pack) into the midline of the tummy and once stretched can cause a bulging/doming appearance of the tummy. So, what are some exercises that can cause Diastasis Recti during pregnancy? Form matters. Diastasis recti abdominis is the separation of your abdominal muscles; it commonly occurs during pregnancy to make room for your growing baby, but … When performing planks during pregnancy, you run the risk of injuring your back due to the strain the baby's weight can put on your body. Breath holding during any exercise can increase intra-abdominal pressure against the diastasis. 5. "Diastasis" means separation. The reason is in part due to the altered core mechanics during pregnancy, but also simply because their core does not function properly. One of these is an incredibly common condition called diastasis recti, which affects up to 45% of women six months postpartum. Pregnancy puts so much pressure on the belly that sometimes the muscles in front can’t keep their shape. Exercises to avoid to prevent Diastasis Recti during pregnancy: The increasing weight during pregnancy combined with hormonal changes and altered posture can increase the load on the abdominal wall and result in stretching of the linea alba.. This makes planks a solid alternative to exercises like crunches, as long as you're careful not to strain your back. Second, there are some women who have great core function who can do some version of planks without risk for diastasis or other core dysfunction. 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