The majority of pregnant women will experience diastasis recti (DRA) during and after pregnancy. This refers to the splitting of your two ‘6-pack muscles’ and it’s necessary in order to make space for your growing baby. Unfortunately the stretching of the abdominals does have a negative effect on core strength and stability as these muscles become weaker.
Many pregnant women elect, or are even told by medical professionals, to avoid all abdominal exercises in the hope that this will minimise DRA. However, this can simply end up leaving you even more deconditioned after delivery and make recovery harder!
Rather than making all core or abdominal exercises completely taboo, our focus should be on doing appropriate exercises in the correct way. Not only will this keep you strong through pregnancy, but it may also help you avoid things like back/pelvic pain, and promote a smoother and quicker return to activity after birth.
You’ll find a few key exercises to help minimise DRA below, and loads more prenatal core routines on the Belly Strong channel to keep you strong through pregnancy.
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