CORE (LP) HANDBOOK
SPECIALTY GROUPS

DIASTASIS RECTI

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DIASTASIS RECTI  

  • DRA is the most common problem seen after pregnancy (especially after multiple pregnancies) and the biggest thing to try and prevent during pregnancy

  • DRA is the stretching or separation of the rectus abdominis or “six-pack muscles"” caused by the thinning of the midline connective tissue (linea alba). This thinning leaves abdominals unsupported and causes air to push against the sides of the rectus abdominis.

  • Think of the linea alba (what connects both sides of the core) as a piece of laffy taffy. Every time it stretches, it does not always come back to its original strength and position.

  • Most separations heal on their own after birth, but some remain.

  • ALL CRUNCHES and excessive repetitive twisting movements should be avoided while clients have more than 1 inch of DR.

  • If extreme DR encourage the SIDE ROLL position when getting up after lying down

HOW TO CHECK FOR DRA

  • Client will lie flat on their backs with knees bent

  • Client will place fingers on their navel, pointing towards pelvis, and press down

  • Client will lift head up about an inch while keeping shoulders on the carriage

  • If client has DRA, they will feel a gap between the muscles that is ~2 fingers or greater

  • Any separation per client must be added to profile as an additional  note

DR MOVES THAT SHOULD BE SAFE

  • **Moves at the back are dependent on whether or not they’ve mastered at the front. Ideally we want to keep clients at the front until they have about 1 inch or less of separation

    • Planks (knees)

    • Wheelbarrow

    • Carriage Wheelbarrow

    • BC & BP Wheelbarrow once truly mastered at the front

    • Cobra

    • Carriage Wheelbarrow

    • Saw

    • Carriage Saw

    • BC & BP Saw once truly mastered at the front

    • Scoop

    • Mini Scoop

    • High Bar Plank Crunch

    • Back High Bar Plank Crunch once mastered at the front

    • High Bar Plank to Pike

    • Back High Bar Plank to Pike when mastered at the front

    • Carriage Super Crunch (elbows on carriage)

    • Heavy Plank Crunch (knees)

    • Resistance Plank (knees)

  • Recommendation is to hold in plank cardio moves to reinforce control and stability.

  • Here are your go to DR friendly oblique moves. If there is a (*) next to the name, that move has a slight video variation:

    • Side Plank (no crunch/twist variations)

    • Carriage Side Plank (no crunch/twist variations)

    • Twisted Wheelbarrow

    • Carriage Twisted Wheelbarrow

    • Twisted Cobra

    • Carriage Twisted Cobra

    • Twisted Saw

    • Carriage Twisted Saw

    • Side Plank

    • Carriage Side Plank

    • Bird Dog (done at the front either platform or carriage facing)

    • High Bar Twisted Plank Crunch

    • High Bar Butterfly Plank Crunch

    • High Bar Chopsticks

    • Oblique Sweep

    • Froggy Kicks

    • Mermaid

    • Carriage Mermaid

    • Bicycle Twist ((*) no twist)

    • Carriage Bicycle Twist ((*) no twist)

    • Kneeling Torso Twist (*)

    • Tailbone Chest Fly Twist (no twist - chest focus - criss cross legs)

    • Lunging Torso Twist (no twist same mod as Kneeling Torso Twist)

  • ALL LUNGES SHOULD BE DR SAFE

  • ALL LEGS SHOULD BE DR SAFE

  • ALL ARM EXCEPT TAILBONE MOVES & CRUNCH MOVES SHOULD BE DR SAFE:

    SIT CROSS LEGGED:

    • Tailbone Chest Fly

    • Rear Delt Chest Fly

    • Tailbone Bicep Curl

    REMOVE CRUNCHES FROM:

    • Heavy Bicep Curl

    • Carriage Row

WHAT IS CONING?

Coning (or doming) happens when pressure pushes outward through the midline of the abs instead of being supported by the deep core (TA + pelvic floor). You’ll see the belly rise or “tent” down the center during effort.

HOW TO SPOT (WHAT TO WATCH FOR)

  • A ridge or dome along the linea alba

  • Belly popping forward during slow, high-tension moves

  • Client holding breath or gripping through glutes/hip flexors

  • Happens most in: planks, crunches, pikes, heavy leg work, slow tempo

WHY IT MATTERS

Coning = poor pressure management
Over time it can:

  • Reinforce weak deep core engagement

  • Increase low back or pelvic floor issues

  • Reduce effectiveness of the movement

WHAT TO DO IF A CLIENT EXPERIENCES CONING

1. Cue breath first

2. Reduce the load

  • Shorten range of motion

  • Slow the tempo less

  • Knees down / lighter springs

3. Regress the movement

  • Swap crunch → heel press or tabletop movements

  • Swap plank → incline plank or kneeling variation

4. Rebuild correctly

  • Focus on exhale + tension before movement

  • If coning continues → the move is too advanced right now

IF DRA IS NOT IMPROVING

If DRA is not improving or clients are still experiencing back pain after at least 6-8 weeks it is best to check with an OBGYN or surgeon as a hernia or other complications may be present. Again we are not medical professionals so never diagnose.