Postpartum Cardio Exercises & Diastasis Recti

postpartum cardio exercises | Cardio exercises for Diastasis Recti | Every Mother

At Every Mother, we teach our clients to safely return to exercise postpartum and protect and strengthen their core and pelvic floor in the process. We’ve found that postpartum cardio plays an important role in getting back into the exercise groove, for more than just its effectiveness in getting back into shape, but also for the mental clarity and boost in mood it provides. Breaking a sweat feels good, but if you are like over 60% of childbearing women who suffer from diastasis recti, you can’t dive headfirst into cardio exercises with diastasis recti without the risk of injury.

Even in certain cardio exercises, there is a risk of worsening diastasis recti. It is also possible to injure your back and pelvic floor, leading to worse or new symptoms such as low back pain, pelvic prolapse, pelvic pain, and urinary incontinence. Here are some key moves to modify or avoid while resolving diastasis recti.

Postpartum Cardio for Diastasis Recti | Every Mother

Postpartum Cardio Exercises to Avoid with Diastasis Recti

Not all cardio exercises are created equal. Many are high impact, exerting forceful pressure on the abdominals and pelvic floor. This compromises core integrity, and in some cases, can re-injure or worsen diastasis recti. Repetitive, high-impact exercises like running and jumping can also contribute to pelvic prolapse and urinary stress incontinence, especially if these activities are performed prior to restoring core strength and function postpartum. For this reason, it is very important to work on restoring core integrity and function before reintroducing high-impact activities into your routine.

Even when performing low-impact postpartum cardio workouts like brisk walking, the key to making those activities safe and beneficial for core recovery are healthy posture (spine lengthened, pelvis neutral, ribs anchored) and breathing (engage the abs to the spine on every exhalation; allow the abs to relax on every inhalation).

Here are some of the most common postpartum cardio exercises you should avoid (or modify) with diastasis recti.

Anything that is “high impact”

Many cardio exercises can be high impact, exerting forceful pressure on the abdominals and pelvic floor. This compromises core integrity, and in some cases, can re-injure or worsen diastasis recti. Repetitive, high-impact exercises like running and jumping can also contribute to pelvic prolapse and urinary stress incontinence, especially if these activities are performed prior to restoring core strength and function postpartum. For this reason, it is very important to work on restoring core integrity and function before reintroducing high-impact activities into your routine.

Jumping / Hopping

It is recommended to avoid jumping / hopping as it can exert excessive pressure on the pelvic floor and can lead to pelvic prolapse. Less impact is safer overall when the main objective is resolving and avoiding diastasis recti.

Rebounding

In any high-impact exercise, such as rebounding or jumping, if you feel pelvic pressure, vaginal heaviness, leaking, or urgency to urinate during or after the activity, it is best to avoid.

Intense or Long-Distance Running

Is it safe to run if you have diastasis recti? Probably, but it depends. If you have a mild or moderate abdominal separation, a healthy back, and stable hips, and if your pelvic floor is reasonably strong (no bladder pressure, leaking, urgency to pee, prolapse or downward pressure when running or jumping), then you can safely run as long as you follow the breathing guidelines I summarized above. Consciously draw your abdominal muscles up and in toward the spine with every exhalation to protect your core. Then allow your belly to soften and relax as you take a breath. Also be mindful of posture while running with the goal of keeping your pelvis in neutral alignment: neither tilting forward and splaying the ribs (over lengthening the front body), nor tucking under and collapsing the spine.

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Safe Postpartum Cardio Exercises for Diastasis Recti

The key to safe postpartum cardio exercises is to keep it low impact (brisk walking, cycling, or swimming instead of running or jumping) or train to manage the pressure of impact with proper breathing and core engagement as you work towards resolving your diastasis recti and becoming stronger. For example, each time you “land” a jump or hop, exhale and engage both your pelvic floor and core with a conscious lift toward the spine. If you feel any symptoms of pelvic pressure, vaginal heaviness, or leaking urine, then stop and focus on diastasis recti exercise until you strengthen your core and pelvic floor sufficiently to safely manage the high-impact exercise.

Here are some safe exercises to incorporate into your cardio plan while you heal diastasis recti:

Low impact cardio:

Even when performing low-impact cardio workouts like brisk walking, the key to making those activities safe and beneficial for core recovery are healthy posture (spine lengthened, pelvis neutral, ribs anchored) and breathing (engage the abs to the spine on every exhalation; allow the abs to relax on every inhalation).

Jogging or Running:

In order to safely resume a jogging or running routine after pregnancy, you must restore strength to the deep abdominal muscles and pelvis so you can prevent injury and move pain-free with sound alignment. Postpartum cardio for diastasis recti is a case-by-case consideration, and it's always best to test the waters before jumping on a treadmill or overexerting yourself by running. Visit our Running and Postpartum Core Health article for guidelines and tips to safely run postpartum.

Indoor Cycling:

This can be a safe and motivating option for low-impact cardio while gradually increasing intensity. While you’re cycling, be mindful of your posture (spine lengthened, pelvis neutral, ribs anchored) and breathing. With each exhalation, engage your abdominals toward the spine. Soften and relax the belly with each inhalation to allow for adequate oxygen uptake.

Dance Cardio:

Dance cardio workouts can be great, as long as you avoid injury-inducing movements. Avoid dance that includes jumping while you are working to restore core strength. On the other hand, ballet will likely require some modifications, especially arabesques and other positions that involve significant backbends or ribs flaring.

Swimming

Swimming is considered a good exercise for diastasis recti because it is a low-impact form of exercise that can help strengthen the core muscles without putting stress on the abdominal muscles. The buoyancy of the water also provides support, making it easier to perform movements that engage the core without straining the abdominal muscles. Additionally, the resistance provided by the water can help build strength in the muscles of the trunk and improve posture.

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Additional FAQ's About Postpartum Cardio Exercises and Diastasis Recti

We opened up the floor to our community to submit their burning questions about postpartum cardio and diastasis recti, and EM founder Leah Keller is here with all your answers.

Will slow jogging on a treadmill worsen diastasis recti? What about running?

This isn’t an automatic yes or no. In order to safely resume a jogging or running routine after pregnancy, you must restore strength to the deep abdominal muscles and pelvis so you can prevent injury and move pain-free with sound alignment. Postpartum cardio for diastasis recti is a case-by-case consideration, and it's always best to test the waters before jumping on a treadmill or overexerting yourself by running.

Visit our Running and Postpartum Core Health article for guidelines and tips to safely run postpartum.

How much walking is needed per week to restore core strength and function?

There is no prescriptive volume of walking necessary to restore the core. A healthy target for overall postpartum fitness is to work up to 30 minutes of brisk walking most days of the week.

For more information, check out the CDC’s guidelines on physical activity for adults.

Are there differences in postpartum cardio for vaginal versus c-section delivery?

Regardless of the type of birth, pregnancy itself exerts some stretching and strain on the pelvic floor musculature and abdominals. A surgically assisted delivery often requires more time to heal before resuming cardio, so be patient and gracious with yourself. Follow the guidance of your doctor or midwife and listen to your body.

Check out the ABCs of core-training and the Exercises to Avoid After a C-section.

Can I go back to my regular workouts once my diastasis recti is resolved?

Some exercises will always carry the potential to re-injure your connective tissue, while others can cause abdominal separation in the first place! Implementing the principles learned in EMbody Reclaim is a great way to modify workouts that would otherwise put stress on your connective tissue. However, EMbody Surpass offers high energy, progressively challenging workouts for those looking to make greater fitness gains while building core strength and avoiding re-injury. From high-intensity interval training (HIIT) to cardio strength, from core intensive workouts to yoga, we’ll help you break a sweat, meet or even surpass your fitness goals, move easefully and maintain core integrity.

Learn More About Diastasis Recti and Diastasis Recti Exercises

A regular exercise routine can help, or even heal entirely, diastasis recti symptoms. But, before doing what you’ve always done before, it’s good to know which diastasis recti exercises are considered safe, and which might actually make your condition worse.

Check out some of our other articles to learn more about diastasis recti exercises, and begin to reclaim your body today.

Sources:

Sperstad, J. B. (2016, September 1). Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine. https://bjsm.bmj.com/content/50/17/1092
Move More; Sit Less. (2021, August 27). Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/index.htm

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