Is it an Alien?#1437

I was doing my normal Abs routine, and, much like the movie “Alien”, I noticed something protruding from the centre of my abs. I’ve been told that this is Diastasis Recti, regarding the underlying Transverse Abdomini. How do I fix this please?

Hmm. Ok this is what Id do. If you’ve noticed a protrusion and it’s been identified as Diastasis Recti, Id focus on gentle, controlled core exercises that help strengthen your Transverse Abdominis without putting too much pressure on your midline. Diastasis Recti occurs when the abdominal muscles separate, and healing it requires careful training to bring them back together.

Start with exercises like pelvic tilts or gentle abdominal compressions. In a lying position with your knees bent, focus on drawing your belly button inward toward your spine without holding your breath. This engages the Transverse Abdominis and helps close the gap.

You can also practice heel slides or modified dead bugs. For heel slides, lie on your back with your knees bent, and slowly slide one heel away from your body while keeping your core engaged and back flat. With modified dead bugs, focus on smaller, controlled leg movements while maintaining core stability.

Avoid traditional crunches, sit-ups, or any heavy lifting movements that push out your abdominal wall, as these can worsen the separation. It’s about working on reconnecting those muscles gradually through gentle, targeted movements. If the condition persists or worsens, it’s worth consulting a physical therapist who specializes in core rehabilitation for Diastasis Recti. They can provide a tailored plan to help you recover safely and effectively.