Diastasis Recti Exercises: Safe Ab Workouts Postpartum

Your abs stretched to accommodate your growing baby, and for many moms, they don’t just snap back. Diastasis recti—the separation of the abdominal muscles—affects a significant percentage of postpartum women. It’s common, but it’s not something you just have to live with.

The right exercises can help heal diastasis recti by retraining your core to function as a unit. The wrong exercises can make it worse. This guide covers what you need to know to safely strengthen your core and close the gap.

[Image placeholder: Woman doing gentle core exercise focused on proper form]

What Is Diastasis Recti?

Diastasis recti is a separation of the rectus abdominis muscles—the “six-pack” muscles that run down the front of your abdomen. They’re connected by a band of tissue called the linea alba, which stretches during pregnancy to accommodate your growing uterus.

After pregnancy:

• For some women, the separation closes naturally within weeks
• For others, it remains or improves but doesn’t fully close
• The issue isn’t just the gap, but how the core functions as a unit

Signs you may have diastasis recti:

• Bulging or “doming” at midline when doing ab exercises or sitting up
• Weak core despite exercise
• Lower back pain
• Poor posture
• Feeling like your abs “don’t work”
• Visible gap between ab muscles when lying down

How to Check for Diastasis Recti

Self-assessment:

1. Lie on back, knees bent, feet flat
2. Place fingers horizontally at your belly button
3. Slowly lift head and shoulders (like a mini crunch)
4. Feel for:

• Gap width (how many fingers fit?)
• Depth of gap (how deep can fingers sink?)
• Tension in tissue (does it feel taut or soft?)

What the numbers mean:

• 1-2 finger gap: Normal, may resolve on own
• 2-3 finger gap: Moderate separation, likely needs targeted work
• 3+ finger gap: Significant separation, consider PT evaluation

Important: Gap width isn’t the whole picture. The ability to generate tension across the gap matters more. A 3-finger gap with good tension may be more functional than a 1-finger gap with no tension.

A pelvic floor physical therapist can provide the most accurate assessment.

Related: Gentle Postpartum Exercises

Exercises That HELP Diastasis Recti

These exercises focus on reconnecting your core and gradually building strength without worsening separation.

Connection Breath (Foundation)

This is the most important exercise and should be part of every other movement.

How to do it:

1. Lie on back or sit comfortably
2. Place hands on lower belly
3. Inhale: Let belly expand gently (not forcefully)
4. Exhale: Gently draw navel toward spine, feeling deep core engage
5. Don’t suck in or hold breath—it’s a gentle engagement

Practice: 10-20 breaths, multiple times daily

Heel Slides

How to do it:

1. Lie on back, knees bent, feet flat
2. Exhale and engage core (connection breath)
3. Slowly slide one heel along the floor to straighten leg
4. Maintain core engagement—no doming!
5. Inhale, slide back to start
6. Repeat other side

Reps: 10 each side

Dead Bug (Modified)

How to do it:

1. Lie on back, knees bent, feet flat
2. Exhale and engage core
3. Lift one knee toward chest (90-degree angle)
4. Return to floor with control
5. Watch for any doming at midline—if you see it, you’ve gone too far

Reps: 8-10 each side

Progression: As strength builds, hover opposite hand while lifting knee

Bird Dog

How to do it:

1. Start on hands and knees, spine neutral
2. Exhale and engage core
3. Slowly extend one arm forward and opposite leg back
4. Keep spine stable—no arching or rotating
5. Hold 2-3 seconds, return to start

Reps: 8-10 each side

Side-Lying Core Activation

How to do it:

1. Lie on side, knees bent
2. Exhale, gently draw lower belly in
3. Lift head and upper shoulder slightly
4. Keep top hip stacked over bottom

Reps: 10 each side

[Image placeholder: Demonstration of bird dog exercise with proper form]

Glute Bridge with Core Focus

How to do it:

1. Lie on back, knees bent, feet flat
2. Exhale and engage core first
3. Press through heels to lift hips
4. Maintain core engagement throughout—no back arching
5. Lower with control

Reps: 10-15

Clamshells

While primarily a hip exercise, clamshells are safe and support overall core stability.

How to do it:

1. Lie on side, knees bent 90 degrees
2. Keep feet together
3. Lift top knee while keeping feet touching
4. Lower with control

Reps: 15-20 each side

Exercises to AVOID (or Modify)

These movements can worsen diastasis recti or prevent healing:

Traditional Crunches and Sit-Ups

Why: They create pressure that pushes through the weakened midline, worsening separation.

Watch for: Doming or bulging when attempting these movements

Full Planks (Initially)

Why: Gravity pulls down on unsupported abdominal contents, straining the linea alba.

Modification: Wall plank, incline plank, or bird dog instead

Twisting Movements

Why: Rotation stresses the midline before it can handle it.

Examples to avoid: Russian twists, bicycle crunches, windshield wipers

Heavy Lifting

Why: Increases intra-abdominal pressure

Later: Can return once core is functioning properly

Exercises That Cause Doming

The rule: If you see your belly doming or coning during ANY exercise, it’s too advanced right now. Back off to an easier progression.

Progressive Core Rebuilding Program

Phase 1: Reconnection (Weeks 1-6 Postpartum)

Focus: Breath, gentle activation, healing

Exercises:

• Connection breath
• Gentle heel slides
• Walking
• Pelvic floor activation

Duration: 5-10 minutes daily

Phase 2: Foundation (Weeks 6-12)

Focus: Building basic strength, no doming

Exercises:

• All Phase 1 exercises
• Dead bug variations
• Bird dog
• Glute bridges
• Side-lying work

Duration: 15-20 minutes, 3-4x weekly

Phase 3: Building (Months 3-6)

Focus: Progressive strengthening

Exercises:

• Previous exercises with increased difficulty
• Wall plank, then incline plank
• Farmer’s carries
• Pallof press
• More challenging bird dog variations

Duration: 20-30 minutes, 3-4x weekly

Phase 4: Integration (6+ Months)

Focus: Returning to more demanding activities

May include:

• Modified planks progressing to full planks
• More complex movements
• Return to preferred exercises with good form

Note: Always watch for doming as a sign to regress

Related: 10-Minute Workouts for Moms

When to See a Professional

Consider pelvic floor physical therapy if:

• Gap isn’t improving with exercise
• You have symptoms (pain, incontinence, pressure)
• You’re unsure if you’re exercising correctly
• Separation is severe (3+ fingers)
• You have pelvic floor dysfunction alongside diastasis

What a PT provides:

• Accurate assessment
• Personalized exercise program
• Manual therapy if needed
• Guidance on returning to activities
• Treatment of concurrent pelvic floor issues

Lifestyle Factors That Help Healing

Movement Patterns

Rolling out of bed: Roll to side, then push up (don’t sit straight up)
Getting off floor: Roll to side, hands and knees, then stand
Lifting: Engage core before lifting, keep objects close

Posture

• Stand tall, don’t thrust ribs forward
• Stack ribs over pelvis
• Avoid sucking in stomach (creates pressure)

Bracing vs. Drawing In

Bracing: Tensing all core muscles (like preparing for a punch)—better for heavy tasks
Drawing in: Gently pulling navel toward spine—good for everyday activities and exercises

Both have their place; work with a PT to know when to use each.

FAQ

Will diastasis recti close completely?

For many women, yes. For some, a small gap remains but the core functions well. Functionality matters more than gap size.

How long does healing take?

Varies widely. Some see improvement in weeks; others take 6-12+ months of consistent work. Patience is key.

Can diastasis recti be fixed without surgery?

Most cases respond to targeted exercise and physical therapy. Surgery is reserved for severe cases that don’t respond to conservative treatment.

I’ve had my kids for years. Can I still improve diastasis recti?

Yes! It’s never too late to work on core function. Your body can still respond to appropriate exercise.

Will another pregnancy make it worse?

Subsequent pregnancies typically worsen separation. Rebuilding between pregnancies is helpful but not always fully preventive.

Conclusion

Diastasis recti is common but not hopeless. With the right exercises—focused on core reconnection rather than traditional ab work—most women can significantly improve their core function and reduce separation.

Start with breath and gentle movements. Progress slowly. Watch for doming. Consider professional help if you’re not seeing improvement.

Your core can heal. It just needs the right approach and time.

Related: Pelvic Floor Exercises Postpartum