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About excercise for diastasis and hernia
Hello doctors... I got Cesarean. 3 months completed now. I am breastfeeding mother. I had diastasis recti and small umbilical hernia. OBGYN told to do muscle strength excersise to shrink the outie belly button. I have doing leg raises excersise pelvic tilte excersise. Suggest me which excercise i have to do...?
Answers (15)
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At 3 months post C-section, with diastasis recti and a small umbilical hernia, exercise selection is very important. Pelvic tilts are generally appropriate, but leg raises may not be suitable for everyone, as they can increase abdominal pressure if done too early.
Next Steps
✔️ Focus on deep core (Transversus Abdominis) activation, diaphragmatic breathing and pelvic floor exercises before progressing to advanced strengthening.
Health Tips
Since you’re a breastfeeding mother and have a hernia, I would recommend a personalized online physiotherapy assessment. A structured week-by-week program is much safer and gives better results than following general exercises online.
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Next Steps
Please follow all the exercise under supervision of qualified physio
Health Tips
Postural care
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At 3 months after a Cesarean section, with diastasis recti and a small umbilical hernia, the focus should be on deep core muscle activation, not aggressive abdominal exercises. I would avoid leg raises at this stage, as they can increase intra-abdominal pressure and may worsen the diastasis or hernia.
Start with: • Diaphragmatic breathing with transverse abdominis activation ("drawing-in" exercise)
• Pelvic tilts
• Heel slides
• Bent knee fall-outs
• Glute bridges (if pain-free)
• Pelvic floor (Kegel) exercises
• Gradually progress to modified dead bug and quadruped exercises under supervision.
Next Steps
Consult a Women's Health Physiotherapist for assessment of the diastasis width, abdominal muscle function, and hernia before progressing to higher-level core exercises. An individualized rehabilitation program is the safest and most effective approach.
Health Tips
Avoid crunches, sit-ups, planks, heavy lifting, and exercises that cause abdominal bulging or "doming." If the hernia becomes painful, enlarges, becomes red, or cannot be pushed back, seek immediate medical evaluation. Regular breathing during exercise and gradual progression are essential for safe recovery.
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You should stop doing leg raises immediately. While well-intentioned, double or even single leg raises place an immense amount of strain on the lower abdominal wall and drastically increase intra-abdominal pressure.
Next Steps
You can do Glute Bridges , Pelvic tilts , diaphragmatic breathing, Kegels exercise , Diagonal leg and hands raises , Bird dog exercise
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Since u have diastasis recti along with a umbilical hernia, I would strongly recommend consulting a qualified physiotherapist first for a detailed assessment before starting or continuing any exercise program.
The treatment depends on the severity of the abdominal separation, hernia size, core muscle activation, breathing pattern, and pelvic floor function.
Next Steps
A structured rehabilitation program is safer and generally more effective than following generic online exercises.
Health Tips
Avoid self-prescribing exercises,
as some commonly performed exercises like crunches may worsen the diastasis recti, increase intra-abdominal pressure, aggravate the hernia.
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whats your weight and height? to exactlyknow your diastasis recti you have to take USG of abdomen,you can start on isometric abdominal exercise along with cobra (spinal extension) &gluteal bridge 12 *3 sets
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Pelvic floor strengthing exercise will help you
Health Tips
Please consult online for better treatment and diagnosis
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Hello there,
Always remember to understand the condition and then start with exercise.
Leg raises and just pelvic tilt wouldn't be of much help.
You need to start with proper core activation and strengthening exercises mild to moderate.
Also would have to work on mild cardio - aerobics.
Please do not do random exercise from videos available on insta , youtube, facebook as it would not be same for every person.
Please note - Most important is the guidance on what exercises to do when.
Next Steps
Please connect with me to understand better.
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Avoid exercises that putstrain on the abdomin. Pelvic floor strengthening will help you.
Next Steps
Do the exercises under the guidance or supervision of physiotherapist only
Health Tips
Start with morning / evening walk wearing proper footwear
Tummy tucker can be worn
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Consult in person with nearby physiotherapist expert in post partum exercises to reduce belly fat and pelvic floor muscles strengthening exercises.
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Hey there!
I am working as maternity physiotherapist for top IT sectors in India. Kindly book online session with me so that I can check what is the intensity and we can plan the exercises.
Planks and crunches must be completed avoided.❌ Don’t follow any random YouTube video .
Regards
Your physio
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Dr. Sainam Sunaidha A (PT)
Physiotherapist
2 yrs exp
Chennai
You can do muscle strengthening and core activation exercises as well .
Next Steps
Start with the breathing exercises
Health Tips
Carry out the strengthening exercises in supervision of a Physiotherapist.
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Dr. Steephan John (PT)
Physiotherapist
7 yrs exp
Bangalore
Kindly start your pelvic floor exercises. There is a lot, but initially you start with guidance and proper assessment so that we can avoid unnecessary strain and pain, and also speed up your recovery.
Before that, I need to know about your ADLs and your health condition
so we can schedule a proper exercise plan for you online
Next Steps
for more details kindly contact Dr. Steephan john @ the radiant clinic CMH road Indiranagar
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Dr. Mohammed Yasir P N, (PT)
Physiotherapist
Mangalore
I would like to suggest avoid leg raises for now, as they can increase intra-abdominal pressure and may worsen the separation or hernia if not well controlled.
Start with low intensity exercises even just standing on one leg and then raising your opposite hand to activate your deep core muscles. Then focus on exercises for transverse abdominis and lumbar stabilizers, such as drawing-in exercises, diaphragmatic breathing, pelvic tilts with heel slides, marching in hook-lying, and pelvic floor (Kegel) exercises. Progress gradually to exercises like modified bridges and quadruped arm/leg movements once you can maintain good core control without abdominal bulging.
Also avoid breath-holding, straining, heavy lifting, or any exercise that causes the abdomen to dome or the hernia to protrude more.
Next Steps
Since you also have an umbilical hernia, it’s best to work with physiotherapist who can assess your diastasis and progress your exercises safely.
Health Tips
If you are wearing a abdominal belt,do not completely rely on it. Maintain good posture, roll onto your side before getting out of bed, avoid constipation and excessive coughing if possible, and exhale during effort instead of holding your breath.
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