Correcting Diastasis
The following special exercise is very effective for closing a large diastasis. Raising just the head in this exercise ensures that only the rectus muscle will be activated. As they become stronger you will be able to lift your shoulders, thus working the other abdominal muscles, also, it is important to strengthen the rectus muscles first, thus ensuring their stabilization and alignment as the other muscles come into play.
Repeat this special exercise often, at least fifty times a day. To speed progress, do ten each hour you are awake. Remember to use slow, controlled movements, resting whenever you feel the need. The gap should be back to the normal half an inch within a week or so. If you do fewer repetitions than those recommended above, closing the gap will take longer.
Because the other abdominal muscles are attached to the rectus muscles and because the abdominals in general are week and out of balance, avoid the following exercises, which will serve only to increase the diastasis: [1] those rotating the trunk of the body. [”Waist twists”], [2] those twisting the hips, and, [3] those that cause the trunk to bend to the side [”waist or side stretches”].
If you breathe out while raising your head and shoulders, the intra-abdominal pressure will not be increased [as it would be if you held your breath.] Increased intra-abdominal pressure would just increase the diastasis which would defeat the whole purpose of the exercise and just add time to the muscle rehabilitation.
Do not let the abdominal muscles bulge. Tighten your abdomen at any time you strain.