Diastasis Recti Post Pregnancy In The UAE

New mothers in Abu Dhabi might be told they are suffering from ‘Diastasis Recti’. For those confused by the term this article helps to explain what post-natal Diastasis Recti is and how you can fix it.
prenatal fitness and training in Dubai, Abu Dhabi and Sharjah

Diastasis Recti Post Pregnancy – What it is and how to fix it ?

Article Contributor: Admin

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New mothers in Abu Dhabi might be told they are suffering from ‘Diastasis Recti’. For those confused by the term can you explain what post-natal Diastasis Recti is?

Diastasis recti is the separation of the abdominal wall. About two thirds of pregnant women in Abu Dhabi are affected by diastasis recti.

It is typically confirmed when there is a 3-finger-width gap between the rectus abdominus, accompanied by a doming, or tenting of the abdomen when in a crunch position.

Pregnant women are not the only people affected by this condition, although pregnancy is the most common cause (baby growing causes abdominal wall to separate).

Heavy weightlifting as part of training can also be a cause.


Although Diastasis Recti is not just associated with pregnancy can pre-natal exercise and training help to avoid it?


DR is also associated with heavy weightlifting.

I don’t know if there are exercises that can be done to avoid getting DR, but having a multiple pregnancy (twins, triplets etc), or having more than one child increases the risk of getting DR.

A physiotherapist or doctor in Abu Dhabi will be able to advise you more clearly and specifically for you.


For women in the UAE who do have Diastasis Recti how long does it normally take to correct it by using exercise and training?


This differs from case to case, depending on severity of separation as well as how often the person is doing rehab exercises.

If rehabilitation exercises are ignored, the person can live with diastasis recti untreated for years.

A physiotherapist or doctor will be able to advise you more clearly and specifically for you.

Post Natal women in Abu Dhabi need to be cautious about the kind of exercise and training they do. With this in mind what do you think are the top 5 exercises to rectify Diastasis Recti over time?
Strengthening the deep abdominal and pelvic floor muscles will help to close the gap.

Doing some Pilates exercises in the UAE can be very helpful with this. Speak to your Pilates instructor in Abu Dhabi before starting classes so that they can modify exercises for you, if necessary.

Pelvic floor exercises (Kegels), supine heel slides, supine toe taps,dead bugs and “fight-fight” – same starting position as dead bugs, but instead of moving arms and legs, push hands against legs and vice versa.

This last is an isometric exercise and very challenging.

With these last 4 exercises, it is important to keep the lower back on the floor (posterior pelvic tilt) and the navel drawing down towards the spine (active transverse abdominus).

Find A Pre or Post Natal Personal Trainer In Abu Dhabi, Dubai or Sharjah

If you are looking for a great pre or post natal training coach in the UAE the UAE Personal Trainers website can help. 

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Each personal trainer profile page includes a quick contact form. You can contact the coach direct and they will get back to you as soon as possible.

Use the filter options on the page below to closely match your training goals with the right coach and even select to show male, female or all personal trainers. 

The price for personal training in Dubai, Abu Dhabi, Sharjah and RAK can be found on the personal trainer profile page. Each coach has their own price information and training fees. When you contact a PT they will provide full details about price, discounts and promotions. 

All personal trainers listed on the UAE Personal Trainers website will provide a free fitness consultation to get a better understanding of your health and fitness goals. 

Freelance personal trainers and fitness companies provide PT at home, your gym, outdoors. Online personal training is also an option for many coaches and their clients.