Resources
- Breathing and Diastasis Recti: Understanding the Connection and Finding Relief
- Ab Exercises for Diastasis Recti That Heal, Not Harm
- Can Diastasis Recti Be Fixed Without Surgery? A Pro’s Guide to Non-Surgical Solutions
- How to Choose the Best Diastasis Recti Program?
- Working Out with Diastasis Recti
- How to Fix Diastasis Recti Years Later: A Comprehensive Guide for Long-Term Healing
- Is Diastasis Recti Preventable? | 5 Ways To Prevent Rectus Diastasis
- Before and After: Diastasis Recti
- Can Diastasis Recti Be Fixed Without Surgery?
- Diastasis Recti During Pregnancy
- Can You Fix Diastasis Recti? Exercise Or Surgery
- What Does Diastasis Recti Look Like?
- Self Testing Diastasis Recti | 4 Simple Ways to Test Yourself
- 5 Exercises for Diastasis Recti to Support Core Healing
- Diastasis Recti Exercises For Men
- Diastasis Recti Surgery | Procedure Overview | Will You Need It?
- Diastasis Recti Symptoms | Stomach, Back Pain, Pelvic Floor Issues
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Resources
- Breathing and Diastasis Recti: Understanding the Connection and Finding Relief
- Ab Exercises for Diastasis Recti That Heal, Not Harm
- Can Diastasis Recti Be Fixed Without Surgery? A Pro’s Guide to Non-Surgical Solutions
- How to Choose the Best Diastasis Recti Program?
- Working Out with Diastasis Recti
- How to Fix Diastasis Recti Years Later: A Comprehensive Guide for Long-Term Healing
- Is Diastasis Recti Preventable? | 5 Ways To Prevent Rectus Diastasis
- Before and After: Diastasis Recti
- Can Diastasis Recti Be Fixed Without Surgery?
- Diastasis Recti During Pregnancy
- Can You Fix Diastasis Recti? Exercise Or Surgery
- What Does Diastasis Recti Look Like?
- Self Testing Diastasis Recti | 4 Simple Ways to Test Yourself
- 5 Exercises for Diastasis Recti to Support Core Healing
- Diastasis Recti Exercises For Men
- Diastasis Recti Surgery | Procedure Overview | Will You Need It?
- Diastasis Recti Symptoms | Stomach, Back Pain, Pelvic Floor Issues
Can You Have a Flat Stomach with Diastasis Recti?
4 Min Read
Having a flat stomach with Diastasis Recti is a topic that comes up almost every week in the form of an email or a post in my Restore Your Core® Community Facebook Group. I completely understand the desire for a flat stomach and the frustration that can come after having a child when it feels like you haven’t regained your body. Here are some common concerns and my responses to them.
Belly Fat and Diastasis Recti: What's the Connection?
Belly fat and Diastasis Recti are not connected. You can have belly fat and no Diastasis Recti or a flat abdomen with Diastasis Recti. My 12-week step-by-step online program, Restore Your Core®, is designed to improve core function, helping to optimize your core system for better over all support, strength, and resilience.
You can have a very functional core and still have belly fat. If you want to reduce belly fat, incorporating cardio, strength training, and making dietary changes is essential. However, if you have a Diastasis Recti or pelvic floor issue, you want to be very wise about your exercise choices.
Core Function vs. Flat Stomach
You need to be clear on how to engage your core properly and confident that you will not open your gap more. A ton of athletes come to me with a Diastasis Recti having a flat stomach. A toned abdomen does not spare anyone a Diastasis. A tight abdomen can be a contributing factor for Diastasis as the tight abs cannot yield during pregnancy, which increases the demand on the linea alba (the connective tissue between the rectus abdominis).
Stretched skin is not a reflection of core function. It does, however, have everything to do with skin elasticity. Diet and exercise might help, but it is not to be confused with having or not having a functional core. It’s about how skin reacts to being stretched. While many women with a Diastasis Recti also have stretched skin, many women with stretched skin do not have a Diastasis Recti. Stretch marks have more to do with genetics than anything else.
Can You Get a Flat Stomach with Diastasis Recti?
The question “can I get a flat stomach with Diastasis Recti” is complex. While it’s possible to have a flat stomach and Diastasis Recti simultaneously, focusing solely on achieving a specific abdominal appearance is not the most beneficial approach.
What’s crucial to understand is that your core’s appearance doesn’t always reflect its functionality. Diastasis Recti recovery should prioritize restoring core function, improving overall strength, and enhancing your quality of life. This means focusing on exercises that engage your deep core muscles, improve posture, and support everyday movements. It’s about creating a strong foundation that allows you to move confidently, whether you’re picking up your child, engaging in sports, or simply going about your day.
The Goal: Function Over Appearance
I will summarize by saying that I did not create Restore Your Core® to enable women to achieve a specific abdominal appearance. When dealing with Diastasis Recti, my goal for women is function. As a woman who is a body-positive advocate, I respect and support all choices, but I do not base my programs around a look. I want you to be strong enough for life, for activities, for your confidence.
FAQ
1. How to get flat abs with Diastasis Recti?
Getting flat abs with Diastasis Recti is a common goal, but it’s important to approach this with a broader perspective. Instead of focusing solely on achieving a flat stomach, consider prioritizing overall core health and function. My Restore Your Core® program is designed to optimize your core system, making your body more resilient and strong. While everyone’s body responds differently, this approach emphasizes functional improvements that benefit your daily life. Remember, a functional core is valuable regardless of its outward appearance.
2. What types of exercises should I avoid if I have Diastasis Recti but want a flat stomach?
If you have Diastasis Recti, it’s crucial to be wise about your exercise choices. Avoid exercises that increase intra-abdominal pressure or cause your abdomen to bulge outward. This often includes traditional crunches, sit-ups, and planks. Instead, focus on exercises that engage your deep core muscles properly. It’s not about avoiding exercise altogether, but about choosing the right exercises that support your core healing.
3. Will core recovery exercises alone give me a flat stomach if I have Diastasis Recti?
Core recovery exercises alone won’t necessarily give you a flat stomach, and that shouldn’t be your primary goal. These exercises are designed to restore core function, improve overall strength, and enhance your quality of life. If you’re not happy with belly fat, you’ll need to consider cardio, strength training, and diet modifications. But remember, a flat stomach doesn’t equal a functional core.
4. Can I fix Diastasis Recti without surgery and still achieve a flat stomach?
Many people can improve their Diastasis Recti without surgery through proper exercise and core engagement techniques. However, achieving a flat stomach isn’t always guaranteed. The goal of Diastasis Recti recovery should be restoring core function and strength. Some people may end up with a flatter stomach as a result, but others might not – and that’s okay. What matters most is how your core functions, not how it looks.
5. Can I do cardio workouts to get a flat stomach with Diastasis Recti?
Cardio can be part of a balanced fitness routine, even with Diastasis Recti. In fact, the cardio offerings in RYC® FIT can be a great stepping stone to more intense workouts. However, it’s crucial to choose cardio exercises that don’t exacerbate your Diastasis Recti. More importantly, don’t do cardio just to get a flat stomach. Do it for your overall health, energy levels, and because you enjoy it. Remember, RYC® FIT is not a rehab program, any looking to close a Diastasis Recti should start with my 12-week program Restore Your Core®. RYC® is about building a strong foundation first, once you have that, you can safely incorporate more intense workouts.