Stage one: Exercises for your tummy muscles

What is Diastasis Recti Abdominus (DRA)?  

Your main tummy muscle is called the Rectus Abdominus (Also known as your “six pack” muscle). This muscle has a left and a right side, joined together by a thin band of tissue. DRA is the stretching of the band of tissue and widening of the area between the left and right sides of your tummy muscle during pregnancy.

DRA & Pregnancy  

Women’s bodies have been designed to expand to allow your baby space to grow. Your tummy muscles become stretched out during pregnancy because of your expanding uterus and growing baby. Studies have shown that 100% of woman will have stretching and widening of their tummy muscle during pregnancy. The degree of widening may vary from person to person, but treatment can be very similar!  

What Does it Look like?

Introduction to Stage 1 DRAM

Posture

Diaphragmatic Breathing/Belly Breathing

Lie on your back, with your hand on your tummy. Breathe in through your nose towards your hands so that your belly rounds like a 
balloon. Breathe out through your nose so that 'the balloon deflates. 
Focus on breathing 'into your belly' instead of upper chest.

Practice for 5 mins 1-3 times per day 

How to transition between positions

Lateral Breathing 
Sit towards the front of your chair with feet flat on the floor. Place your hands on  the sides of your ribs.

Breathe in through your nose towards your hands. Feel your lower chest expanding outward.

Breathe out through your nose. Feel your hands lowering.

Practice for 5 mins 1-3 times per day

Cat Cow  

Start on your hands and knees. Round your back up like a cat. Hold for 3-5 seconds.  Return so your back is flat (not arched).

Do this 3-5 times. You can do this daily

Deep Core Squeezes  

Lie on your back with your hips and knees bent. Tighten your tummy muscles by bringing your belly button towards your spine. Hold for 3-5 seconds as you exhale and relax as you inhale.

Do this 3-5 times and daily

Core compressions In Quadruped 

Start on your hands and knees. Shoulders rolled back away from your ears with  your back flat. Keep breathing, Inhale, and then as you exhale, gently tighten your tummy muscles. Feeling your tummy draw in closer to your spine. Hold for 5 seconds then relax.

Do this 3-5 times and 3-5 times per week. 

In Wall Plank  

Place your hands flat on the wall with elbows straight in line with your shoulders.  Position your body on a slight angle.  Tighten your tummy muscles. While holding the first contraction, perform a second,  feeling your tummy draw in closer to your spine. Hold for 2-3 seconds then relax. 

Do this 5-8 times, 3-4 times per week

Pelvic Floor Exercises 

Lie on your back or on your side with knees bent and relax your back, buttocks, legs, and abdomen. 
Start from the back by tightening the muscles around your rectum and continue by tightening the muscles around your vagina and urethra as if trying to stop yourself passing urine. It should feel as if something is lifting upwards inside your pelvis. Breathe calmly. 

Long Squeezes  

Squeeze your pelvic floor muscles for 5- 10 seconds.  

Relax for 3-5 seconds.  

Repeat the contract/relax cycle up to 10 times  

Short Squeezes  

Squeeze your pelvic floor muscles for 2 seconds and relax for 2 seconds.  

Repeat the contract/relax cycle up to 10 times  

Why are Pelvic Floor Exercises Important?  

Your tummy muscles work alongside the pelvic floor muscles. When your tummy muscles become stretched out, they don’t work as well with your pelvic floor muscles and can lead to pelvic floor dysfunction or urinary incontinence 

Videos of exercises

You can watch videos of the exercises on this page. 

Please watch the youtube playlist, or if you have printed this page you can scan the QR code using your mobile device.