Many women find it difficult to deal with diastasis recti, a disorder whereby pregnancy, fast weight changes, or poor exercise form causes the abdominal muscles to split.
Having personally experienced this hardship, actress and wellness advocate Jessica Alba has been candid about her post-partum rehabilitation path. Her workout programme has helped her find some of the best core strengthening and healing routines without aggravating more strain.
Understanding Diastasis Recti
Many new mothers go through abdominal separation without knowing it. Among the symptoms include lower back trouble, bad posture, and a protruding tummy. Recovering requires emphasising deep core activation and controlled motions rather than practicing conventional crunches.
Mother of three Jessica Alba has safely rebuilt her core strength working with elite fitness coaches. She has said: “It’s about healing properly, not about bouncing back quickly.”
Safe & Effective Exercises for Diastasis Recti
Lie on your back with knees bent for heels slides. Slowly pull one heel away from your deep core muscles then return it back. This movement builds the lower abs free from pointless strain.
Modified Side Plank: Rest on your forearm with knees bent rather than a full plank. This stance minimises abdominal pressure while working the oblues.
Lie on your back and, using your core, gradually tilt your pelvis upward. This helps the muscle in charge of dragging the abs back together—the transverse abdominis—get stronger.
One of Jessica Alba’s favourite exercises, dead bug helps with core control. Lie on your back; raise your arms and legs; then, gently stretch one arm and the opposing leg without arching your lower back.
Through regular practice of these exercises, you can progressively rebuild abdominal strength and function.
Jessica Alba’s Must-Have Recovery Tool
One tool that has helped Jessica in her postpartum journey is the Belly Bandit Postpartum Belly Wrap. This supportive band helps stabilize the core, improve posture, and gently encourage abdominal muscles to realign. You can find it here: Amazon Link.
Though it takes time, diastasis recti can be healed with the correct technique. If you’re on a postpartum fitness path like Jessica Alba, be patient with your body, concentrate on deep core engagement, and pick activities that support—not stress—your recovery.
