8 effective core exercises for men dealing with diastasis recti

There is nothing more rewarding than being able to look in the mirror and see that nice six-pack that is a result of all your hard work. Getting defined abs is a difficult task on its own, but it becomes even harder if you have diastasis recti. Diastasis recti in men is fairly common, but most conversation surrounding the topic is focused on women during the postpartum period. However, diastasis recti can affect both men and women and certainly doesn't need to be preceded by pregnancy.

Diastasis recti refers to a longitudinal separation of the abdominal muscles. This condition is often considered to be only troublesome from a cosmetic standpoint. Still, there can also be functional consequences because the integrity of your core as a unit is compromised.

The good news is that there are some easy diastasis recti exercises for men that can help reduce the symptoms and discomfort of unsupported abdominal muscles, improve the appearance of your abs, and strengthen your core while helping prevent further separation of your abs. So, if you’re suffering from diastasis recti, or wondering if you might be, keep reading for a quick introduction to diastasis recti and a detailed rehab workout program with the best diastasis recti exercises for men.

Diastasis recti is a separation between the right and left sides of the rectus abdominis muscles (your "six-pack" muscles) that run down the front of the trunk. Diastasis recti result in a gap that runs vertically down the center of your abdomen. It is caused by excess pressure exerted on the abdominal muscles and a stretching and thinning of the linea alba, which is the connective tissue that joins the right and left columns of the rectus abdominis.

Diastasis recti is more common as a result of pregnancy or obesity, though people with connective tissue disorders may also develop diastasis recti. The abdominal separation associated with diastasis recti results in unsupported abdominal muscles, which can cause difficulties with certain movements, poor posture, lower back pain, hip pain, and athletic and sexual performance consequences.

The goal of diastasis recti for men is to encourage tissue healing and strengthen the core while reducing the risk of exacerbation of the condition. Diastasis recti exercises for men, such as planks and other abdominal bracing exercises, strengthen the core and have been shown to reduce the associated abdominal separation. Though it's advisable to speak to your doctor or physical therapist before starting exercises for diastasis recti for men, below we share the best exercises for diastasis recti to help you get started healing your abs and strengthening your core.

This is a simple core engagement exercise that trains the core to tighten and draw inwards when engaged. When the linea alba is torn with diastasis recti, the core loses its integrity as a continuous, encircling band of connected muscles around the trunk. This diastasis recti exercise aims to retrain the engagement of the abs in their inward, constricting motion.

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This diastasis recti exercise can be completed anywhere and anytime throughout the day, so it's an easy way to start rebuilding core strength without having to roll out a yoga mat and perform a dedicated set of core exercises.

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Heel slides are a simple diastasis recti exercise for beginners. The key is to move as slowly and in as controlled a manner as possible.

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Planks are a great abdominal bracing exercise for men with diastasis recti because they build core strength without encouraging abdominal separation.

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This diastasis recti exercise challenges your abdominals to stay engaged and control the pelvis while you move one leg. Be sure to keep the abdominals drawn in throughout the entire movement and your pelvis in a neutral position.

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To strengthen your lower abs, you can try marches. Again, the focus should be on controlling the movement, moving slowly, and always drawing your belly button inward.

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After you’ve mastered marches, you can progress to reverse crunches. This exercise is very similar, but you move both legs together, which is more challenging for your abdominal muscles and requires greater core control.

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This challenging core exercise is good for those with diastasis recti because it strengthens the obliques and abs without forcing the abs apart.

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