9 effective core exercises for men dealing with diastasis recti

Seeing that nice six-pack in your reflection is the rewarding result of all your hard work. The visibility of my abs has varied over the years depending on how I decided to eat and exercise around that time, but it’s never been an easy task. It’s definitely not a walk in the park when it involves factors like lowering sweets and sugar and sweating through an ab-building workout plan. Getting defined abs is difficult, but it becomes even more challenging if you have diastasis recti. 

While it’s more common in women and more widely studied in women after pregnancy, plenty of men have diastasis recti — a longitudinal separation of the abdominal muscles. Many people with this condition experience cosmetic and functional symptoms because the integrity of your core as a unit is weakened.

The good news is there are some effective diastasis recti exercises for men that can help reduce symptoms and discomfort, improve the appearance of your abs, and strengthen your core while helping prevent further separation of your abs. So, if you’re dealing with diastasis recti or wondering if you might be, read on for helpful information on this condition and a detailed rehab workout program with the best diastasis recti exercises for men.

What is diastasis recti?

Your rectus abdominis consists of two parallel muscle bands on either side of your torso connected by a thin strip of tissue called the linea alba. When this strip of tissue is overstretched, it results in a visible bulge and the condition called diastasis recti. 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. It results in a gap that runs vertically down the center of your abdomen. 

The abdominal separation associated with this condition results in unsupported abdominal muscles, which can cause difficulties with certain movements, poor posture, lower back pain, hip pain, and specific issues related to athletic and sexual performance.

This condition is sometimes confused with a ventral hernia, where the internal structures of the stomach cause a tear in the abdominal muscle. Diastasis recti is a thinning or separation of the linea alba.

What are the symptoms of diastasis recti?

Symptoms of diastasis recti in men include:

• A palpable lump along the middle of the abdomen
• Back pain
• Hip pain
• Poor posture
• Trouble lifting objects
• Abdominal discomfort
• Constipation
• Digestive issues

Men tend to feel abdominal wall separation more in the upper part of the abdomen area, whereas women often feel it in the lower part, closer to the uterus.

What causes diastasis recti in men?

Diastasis recti 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. 

Here are some of the risk factors for diastasis recti in men:

• Connective tissue disorders
• A history of prior abdominal surgeries
• Aging
• Weight gain and obesity
• Improper breathing or form while weightlifting

The condition is also seen in men who’ve had a history of an abdominal aortic aneurysm or AAA. Some research shows that diastasis recti is present in about two-thirds of men with AAA.

How to test for diastasis recti

If you have questions or concerns about diastasis recti, it’s always best to consult your healthcare provider or physical therapist. You can also perform a quick at-home self-assessment by:

1. Lying on your back with your knees bent and your feet planted flat on the floor.
2. Place one hand in the center of your abdomen and point your fingers down toward your spine.
3. Hold your head and neck for support with your other hand.
4. Gently lift your head and start applying minimal pressure to your fingers on your core. If you feel a gap or your fingers seem to sink into your torso, you could have diastasis recti. In more severe cases, you might be able to feel the left and right sides of your core muscles on either side of the gap.

It’s most commonly present just above or around the belly button in men, but it can occur anywhere around your sternum and pubic bone area. It’s useful to repeat the test going from your sternum to the pubic bone. More severe cases that tend to come along with more symptoms usually involve a gap that’s wider than the width of 2.5 fingers.

Medical professionals can use MRI or ultrasound imaging and other methods to assess your muscles and connective tissue.

What are the treatments for diastasis recti?

Treatments for diastasis recti include:

• Physical therapy strengthens your core, helps restore function, helps close the gap, and prevents it from widening further. Physical therapy involves exercises and other modalities like electrical stimulation.
• Lifestyle changes, such as avoiding activities that can put too much strain on your abdominal walls.
• Abdominal binders to support the abdominal wall.
• In some less common cases, healthcare providers might recommend abdominoplasty surgery to suture the linea alba together. Olympian-level bodybuilding coach and functional health practitioner David DeMesquita shares his experience working out after having the surgery for this condition and how living with it affected his digestion.

Can diastasis recti be corrected with exercise?

It’s possible for diastasis recti to improve with physical therapy or the right core-strengthening exercises that can help build the abdominal muscle without further straining the connective tissue. This applies to both men and women.

Strengthening your muscles and connective tissues can help your body slowly repair itself over time and pull the abdominal muscles closer together. The research shows that exercise improves diastasis recti, but more studies are needed using more specific protocols.

The best diastasis recti exercises for men

Fitness professionals and physical therapists like Dr. Justin C. Lin recommend certain exercises for this condition. Speaking to your doctor or physical therapist before starting exercises for diastasis recti is advisable. The best diastasis recti exercises for men, such as tummy tucks, heel slides, and other abdominal bracing exercises, strengthen the core and have been shown to reduce the associated abdominal separation. Aim to complete these exercises multiple times, at least three times every week. Some people experience improvements in eight to ten weeks, while for others it takes longer.

Here are the best diastasis recti exercises for men to help you start healing your abs, strengthening your core, supporting your back and posture, and restoring the normal placement of the linea alba.

Blowing out candles

This simple core engagement exercise 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. 

Execution:

1. Sit or stand tall with good posture.
2. Inhale deeply, allowing your belly to expand.
3. Exhale fully and slowly, as if blowing out 100 birthday candles in a single breath, being sure to tighten your core for the entire duration of the breath while drawing your belly inward as much as possible.
4. Try to draw out the exhale for as long as you can, and envision bringing your belly button all the way to your spine. Note, however, that you aren’t holding your breath; you’re just extending the time you exhale.

Tummy tucks

This diastasis recti exercise can be completed anywhere and anytime throughout the day, so it’s an easy way to start rebuilding core strength.

Execution:

1. Stand such that your body is hinged at the hips and your trunk is parallel to the ground. You can hold onto a desk, counter, or chair for balance or even get down on all fours (hands and knees) if that’s more comfortable for you.
2. Relax your abs and let your loose belly hang down as far as possible.
3. Draw it in as hard as you can, bringing your belly button toward your spine.
4. Hold for 5-10 seconds.
5. Relax and let your belly drop back down.
6. Repeat 20-30 times.

Heel slides

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

Execution:

1. Lie on your back on a mat or towel on a bare floor (no rug), wearing socks to facilitate sliding.
2. Bend your knees to 90 degrees and place your feet flat on the floor.
3. Inhale, draw your belly button to your spine, then exhale as you slowly slide one foot away from your butt until your leg is extended straight.
4. Draw your leg back in toward your butt until your knee is bent to 90 degrees again. Be sure to keep your abs engaged and your belly button drawn into your spine.
5. Switch legs.
6. Complete 30 reps per leg, moving as slowly as possible.

Single-leg glute bridge

This diastasis recti exercise challenges your abdominals to stay engaged and control the pelvis while you move one leg. You can also try single-leg lifts without the glute bridge while keeping your hips on the floor.

Execution:

1. Lie on your back with your knees bent 90 degrees, feet flat, toes pointing straight ahead, and arms by your sides.
2. Extend one leg and lift that leg off the floor as high as you can with control while lifting your hips up into the glute bridge.
3. Hold one full breath, then slowly lower your leg and hips back down and repeat on the opposite leg.
4. Complete 20 reps per leg.

Marches

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. You can also do this move sitting in a chair if you prefer.

Execution:

1. Lie on your back with your hips flexed so that your thighs are perpendicular to the floor, your knees are up in the air bent to 90 degrees, and your shins are parallel to the ground up in the air.
2. Place your arms by your sides.
3. Draw your belly button in and engage your abs while slowly lowering one leg toward the ground, maintaining the bend in your knee.
4. Gently tap your heel on the floor and then lift the leg back up to the starting position using only your core muscles.
5. Switch legs, alternating sides for 40-50 reps.

Reverse crunches

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.

Execution:

1. Lie on your back with your hips flexed so that your thighs are perpendicular to the floor, your knees are up in the air bent to 90 degrees, and your shins are parallel to the ground and up in the air.
2. Place your arms by your sides.
3. Draw your belly button in and engage your abs while you slowly lower both legs in tandem toward the ground, maintaining the bend in your knees and a tight abdomen.
4. Gently tap your heels on the floor and then lift your leg back up to the starting position using only your core muscles.
5. Complete 15-20 slow reps.

Glute bridge

While this exercise is primarily known for strengthening the glutes, it is also effective for stabilizing the core.

Execution:

1. Lie on your back with your knees bent, feet firmly planted on the floor, and arms down by your sides.
2. Brace your core and glutes as you push through your heels to bring your hips up until your body forms a straight line from your head to your knees.
3. Pause at the top for a few seconds before slowly lowering your hips back to the floor.
4. Perform 10-15 reps.

Bird dog

The Pilates bird dog move works your abdominals, hip extensors, and back extensors. You have to maintain your balance and stabilize your body with your core muscles.

Execution:

1. Start on all fours in a tabletop position with your knees and feet about hips-distance apart.
2. Maintain a neutral spine.
3. Draw your abdominals in and lift one leg behind you and the opposite arm out in front of you.
4. Don’t arch your back when lifting your leg.
5. Bring your leg and arm down and repeat on the other side.
6. Perform 10-15 reps.

Bent knee fallout

The bent knee fallout strengthens your core muscles and your pelvic floor. It’s a slow and controlled movement.

Execution:

1. Lie on your back and bend your knees with your feet planted flat on the floor.
2. Brace your core and place your hands on your abdominals.
3. Keep your feet flat on the floor and start to slowly let your right knee fall out to the side while your left knee and both hips remain still in place.
4. Go as far as you can and continue to brace your abdominal area.
5. Carefully bring your right leg back to the starting position before repeating the move with your left knee.
6. Aim for 15 reps on each side.

Top tips for safety when doing core exercises with diastasis recti

You should always make sure you’re breathing properly and using the right form when performing diastasis recti exercises. Avoid holding your breath and overbracing your core or bearing down during these exercises, which can put additional pressure on your abdomen.

Exercises to avoid if you have diastasis recti

You should avoid certain exercises or activities if you have diastasis recti, including:

• Lifting heavy objects and heavy weightlifting
• Bending backward in an abdominal stretch
• Overtwisting your abdominal area.
• Exercises that put too much strain on your abdominal wall.

FAQs

Can diastasis recti be fixed with exercise in men?

Yes, in many cases, the right core-strengthening exercises can fix diastasis recti in both men and women. Noninvasive methods to treat this condition include physical therapy, tailored exercises, abdominal binders, and other external supportive devices that encourage proper muscle alignment.

What is the best core exercise for diastasis recti?

The best exercises include glute bridges, heel taps, and abdominal hollowing. Working with a qualified physical therapist with prior experience treating this condition can guide you through a personalized exercise protocol.

How to lose belly fat with diastasis recti men?

You can still do many cardio moves and core strengthening exercises and incorporate a healthier diet to help you lose belly fat, even if you have diastasis recti. 

When is it too late to fix diastasis recti?

It’s never too late to try to fix diastasis recti, and you can find treatments, therapies, and specialists at any time. If you have questions or concerns about this condition, it’s always best to consult with a physical therapist or healthcare provider.