As much as we love plank (high and low) and chaturangas, they can do more harm than help if you have Diastasis Recti. BUT, table top is a great place to work on repairing and strengthening your core. Table top doesn’t put additional pressure on your core like plank does. You can find more on table top here.
Here are a few tips/moves you can do from table top that are Diastasis Recti friendly:
Practice “up and in” exhales in table top. As your exhale, kegel up and contract your abdominal muscles in. Click here for more on “up and in” exhales.
Incorporate cat pose. With each exhale, kegel as you round your back toward the ceiling and pull your belly button toward your spine. Click here for more on cat.
Try a few balancing table tops/bird-dog. Extend opposite arm and leg out as your exhale (with a kegel) and lower as your inhale. Move slowly through these, keeping good form and control. Click here for more on table top.
Let us know if you have any questions. Be sure to talk with your doctor if you are experiencing any issues related to your core and/or pelvic floor.