It is also called six-pack muscles. Planking works your abs by squeezing your core tighly which causes pressure. My folks work up to planks with some work in all 4s, then in modified positions (inclines, etc). So, what are some exercises that can cause Diastasis Recti during pregnancy? "Diastasis" means separation. "Diastasis" means separation. Watch your Core: Everyone is different, and during pregnancy what you can do will depend a lot on what you did pre-pregnancy, but pre & postnatal fitness specialists advise pregnant moms not to perform the following exercises that can contribute to DR from about 18 – 20 weeks. The increasing weight during pregnancy combined with hormonal changes and altered posture can increase the load on the abdominal wall and result in stretching of the linea alba.. Form matters. Here are 5 moves to avoid in the 2nd and 3rd trimester: Planks: All kinds!There are countless plank variations and none of them are safe as long as they recommend holding an actual plank position. Diastasis recti abdominis is the separation of your abdominal muscles; it commonly occurs during pregnancy to make room for your growing baby, but … Pregnancy puts so much pressure on the belly that sometimes the muscles in front can’t keep their shape. Anyway, this post is about exercises for diastasis recti during pregnancy. I am not a big fan and here's why. The first few months of pregnancy can definitely feel scary. Most commonly, pregnant women experience this issue. Planks While Pregnant - Are they Good or Bad? The linea alba is the connective tissue that connects the rectus abdominus muscles (the 6 pack) into the midline of the tummy and once stretched can cause a bulging/doming appearance of the tummy. Avoiding any exercises consisting of crunches, sit-ups, planks, or any exercises that activate your abdomen is extremely important to prevent diastasis recti during pregnancy. The reason is in part due to the altered core mechanics during pregnancy, but also simply because their core does not function properly. 5. Many women continue to perform planks while pregnant. As I noted above, exercise while laying on your back, ribs thrust out has equal potential for aggravating a separation. These muscles connect at the stomach’s midline. When performing planks during pregnancy, you run the risk of injuring your back due to the strain the baby's weight can put on your body. In short, diastasis recti abdominal is about the rectus abdominal separation in the linea alba. Breath holding during any exercise can increase intra-abdominal pressure against the diastasis. One of these is an incredibly common condition called diastasis recti, which affects up to 45% of women six months postpartum. 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