Healing Diastasis Recti: Safe & Effective Exercise Progressions
Diastasis recti (abdominal separation) is common during and after pregnancy. While it can feel discouraging, recovery is absolutely possible with the right approach. The key is using gentle, progressive exercises that reconnect you with your deep core, rather than jumping straight into traditional “ab” workouts.
Important: Always get clearance from your healthcare provider before starting a postpartum exercise program, especially if you’ve had a C-section or other complications.
Stage 1: Foundational Awareness
The first step is reconnecting with your breath and core system.
Diaphragmatic Breathing – Inhale deeply into your ribs and belly, letting your pelvic floor and diaphragm move together.
Gentle Core Engagement (Abdominal Bracing) – Imagine gently drawing your belly button inward while breathing, without holding your breath.
Postural Alignment – Practice stacking ribs over pelvis to reduce strain on the abdominal wall.
Stage 2: Gentle Activation
Once you’ve established awareness, you can begin activating your deep abdominals and pelvic floor in supported positions.
Side-lying Core Engagement – Lightly brace your core while lying on your side.
Supine Core Holds – With knees bent, gently engage your lower abdominals without letting your ribs flare.
Stage 3: Basic Movements
Next, add small, controlled movements while maintaining tension and avoiding doming.
Pelvic Tilts – Rock your pelvis back and forth to activate your lower abdominals.
Heel Slides – Slowly slide one heel away from you, keeping your core engaged.
Supine Knee Fall-outs – Gently open one knee outward and return, maintaining abdominal control.
Stage 4: Progressions
When your core feels stronger and you can maintain tension without bulging, try these more dynamic exercises:
Glute Bridges – Lift your hips, squeeze your glutes, and keep your core braced.
Bird Dogs – On hands and knees, extend opposite arm and leg while keeping your trunk steady.
Dead Bugs – Lying on your back with arms and legs up, lower one arm and opposite leg while keeping your core braced.
Reverse Glute Bridge - Squeeze your knees together as you raise your heels with your hip in external rotation.
What to Avoid
Skip movements that place too much strain on your midline until you’ve fully healed and are guided by a professional. This includes sit-ups, crunches, double leg lifts, or anything that causes doming or bulging down the center of your core.
The Bigger Picture
Healing diastasis recti isn’t about a single “magic” exercise. It’s about retraining your core system step by step — breath, posture, core engagement, then controlled movement.
I’ve studied with pelvic health specialists, osteopaths, massage therapists, and postpartum rehabilitation experts such as Jessie Mundell, who emphasize that every recovery journey is unique. What matters most is patience, consistency, and listening to your body.
✅ Bottom Line: Start with breath and awareness, progress gradually, and always honor your body’s healing pace. For best results, seek guidance from a trained postpartum recovery specialist.
