Drawing-In Maneuver: Diastasis Safe Core Activation Technique

As a personal trainer, I often work with clients who have a condition known as Diastasis Recti. This is where the large abdominal muscles separate due to weakness. During pregnancy, up to 70% of women will develop a diastasis, but it can also occur in men and women with a genetic predisposition. This condition is neither life-threatening nor dangerous but can cause a variety of physical issues, including;

  • Lower back pain
  • Pelvic instability
  • Increased risk of developing a hernia
  • Poor posture
  • Tilted uterus
  • Digestive issues

A safe, effective technique to help restore functional core strength is called the Drawing-In Maneuver. The purpose of this exercise, as well as abdominal bracing and similar techniques, is to activate your most internal core and spinal stabilizers, the Transverse Abdominis.

This core strengthening technique is not only beneficial for those with Diastasis, but is also an excellent core activation technique to perform prior to taking on exercise because it trains your stabilizers to function while you’re active.

“Drawing-in your abdominal muscles” is a conscious process and takes a lot of practice, but once you get it, you will see great results.



This material is presented for informational and educational purposes only. This information does not constitute medical advice and is not intended to be a substitute for professional medical advice. You should always seek the advice of a physician or other qualified healthcare provider before beginning any exercise program. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. BAY AREA MISS FITS MAKES NO WARRANTIES, EXPRESS OR IMPLIED, THAT THE INFORMATION CONTAINED IN THESE MATERIALS WILL MEET YOUR NEEDS.