Your Weekly Lesson

Diastasis Recti and Squats

Squats can be safe and helpful, if you do them correctly and you have a solid connection to your core. Keep in mind, as mentioned above, that diastasis is caused (and continues) when we have continuous or repetitive forward, forceful pressure out on the abdominal wall. This pressure is present when we round our back, tuck our tail, hold our breath, brace or bear down, and when we crunch our belly over and over. So if your squat form allows you to keep your pelvis and rib cage in alignment, your spine elongated, and you exhale and engage your core on the effort of the exercise, then squats are great! If you cannot keep this form or you are unsure, then proceed with caution. Sometimes you may need to start with core rehab but other times you might be able to slow down the squat and focus on form. Consider spending some time on neutral active alignments and training yourself to exhale, elongate and engage the core on more upright exercises. This can help you get the necessary coordination before moving into squats as part of your fitness routine.

Release first then choose to squat. Squatting can be a great way to add some strength into your everyday routine. But most of us need to release the hips and strengthen our core first. Look for ways to make your everyday squat with perfect form.