After giving birth, the linea alba (the center fascia in the abdominal wall) has been stretched and needs to regain stability and strength! Something we want to avoid at this time: sitting straight up (supine looking at the ceiling) without attention to the deep core. This can cause excess stress on this facia and continue to "re-sprain" the area as your muscles cannot give it the support that it needs in the early days.

Here's what I recommend and has worked wonderfully for my clients:

1. Begin with a side-lying sit up with an Engaged Exhale!

2. Once you have improved your diastasis recti over 3-6 months after giving birth, begin to practice a supine sit up (as this is a functional movement), but make sure that you are not "doming", which is a small protrusion in that center fascia, which is indicative that there is too much stress placed on that fascia that connects the two halves of the most superficial abdominal wall. If you see this, go back to the side-lying sit up.

3. Always use the Engaged Exhale whether you are performing a side-lying sit up to get up from a lying down position or progressing to the supine sit up.