Diastasis Recti (DR) Gap Healing Workout | Safe Core Exercises to Close Your Ab Separation
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Target Different Back Muscles on Cable Rows Cable row variations aren’t all the same — your grip and pulling path can shift which muscles do more of the work. 🔹 V-Handle Row — Keep your elbows closer to your sides and pull lower toward your waist to place more emphasis on the lats. 🔹 Medium MAG Grip Row — Pull a bit higher, around upper stomach level, to better target the mid-back. 🔹 Wide-Grip Row (using a lat pulldown bar) — Flare the elbows more and pull toward the chest to involve more upp
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Diastasis recti (DR) is a separation of the abdominal muscles, often postpartum. Training your core incorrectly can worsen the gap and cause belly doming, lower back pain, or poor posture. Unsafe exercises for DR: \t•\tDouble leg drops \t•\tPlanks \t•\tMountain climbers These increase intra-abdominal pressure, which can pull the abs apart. Safe exercises for DR: \t•\tSingle-leg drops \t•\tBird dog \t•\tBear hold knee taps These activate the deep core (transverse abdominis), strengthen your midli
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