Pregnancy and postpartum recovery bring many changes to a woman’s body, especially the abdominal muscles. For some, a lingering belly pooch or weakened core isn’t just about extra fat—it could be diastasis recti, a condition where the rectus abdominis muscles separate due to the stretching and pressure of pregnancy. This separation can lead to a weak core, poor posture, and even back pain, making everyday movements feel more challenging. While this condition is common, many post partum women struggle to find the right ways to heal diastasis recti safely.
The good news is that with the right exercises, it’s possible to rebuild core strength and support abdominal muscle recovery. Not all ab exercises are safe, though—certain movements can make diastasis recti worse by putting too much strain on the muscles. Focusing on safe abdomen and pelvic floor exercises, along with proper posture and gradual strengthening, can help close the muscle separation and restore stability. Whether the goal is to reduce discomfort, improve function, or lose the postpartum pooch, finding the best workouts for diastasis recti will help you achieve lasting results.
Understanding Diastasis Recti and Abdominal Separation
A strong core does more than just look good—it supports movement, stability, and overall strength. When the midsection muscles weaken and separate, it can lead to a condition called diastasis recti. This happens when the connective tissue between the rectus abdominis muscles stretches too much, creating a gap down the middle of the stomach. While this is common after pregnancy, it can also result from other forms of physical strain.
Many people assume any abdomen separation is a problem, but that’s not always the case. A slight gap in the rectus abdominis can be common. Understanding the difference between diastasis recti and regular abdominal separation is the first step in knowing how to heal and strengthen the core safely.
What is Diastasis Recti?
Most believe diastasis recti is just a postpartum issue, but it can happen to anyone dealing with excessive pressure on the trunk muscles. The rectus abdominis, or “six-pack” muscles, are connected by a strip of tissue called the linea alba. When stretched too far, this tissue thins out, causing the muscles to separate. There are a few different things to look for when determining if your tissue has thinned out.
- A visible bulge or “doming” effect in the midsection, especially when sitting up or straining.
- Weakness in the core muscles, making it harder to lift, bend, or stand for long periods.
- A deep gap between the abdominal wall when pressing along the midline.
- Back pain or poor posture due to lack of core support.
Ignoring diastasis recti can lead to further complications, like a weak pelvic floor, poor stability, and ongoing discomfort. Strengthening the deep core muscles through targeted movements can help improve function and reduce symptoms over time.
Diastasis Recti vs. Normal Ab Separation
Some level of ab separation is completely normal, especially during and after pregnancy. The body naturally makes space for a growing baby, and for many, the rectus abdominis muscles return to their original position on their own. But when the gap remains wide or doesn’t close properly, it becomes diastasis recti.
- Depth of the gap: A minor separation of the rectus abdominis (about one to two finger widths) often corrects itself. A deeper gap may require targeted exercises to strengthen the area.
- Midsection appearance: A slight post-pregnancy softness is typical, but a persistent pooch or bulging ridge suggests diastasis recti.
- Function and strength: An average ab separation shouldn’t cause significant weakness or instability. If basic movements feel strained, it’s a sign the midsection muscles need special attention.
Recognizing these differences will help you choose the right approach to heal and rebuild core strength effectively.
Common Causes: Pregnancy, Postpartum, and Physical Strain in Women
While pregnancy is the most common cause of diastasis recti, it’s not the only reason the abdominal wall can separate. Any consistent pressure on the rectus abdominis can stretch the connective tissue beyond its limit.
- Pregnancy and postpartum: A growing belly puts pressure on the abdominal wall muscles, causing them to stretch. Hormones like relaxin and progesterone also weaken connective tissue.
- Improper core exercises: Doing the wrong ab exercises—like crunches or planks too soon after pregnancy—can aggravate diastasis recti instead of promoting healing.
- Heavy lifting with poor technique: Straining the abdominal muscles without proper engagement can lead to separation, even outside of pregnancy.
- Chronic bloating or weight fluctuations: Excess pressure on the midsection can stretch the abdominal muscles, contributing to diastasis recti over time.
Avoiding activities that increase strain while focusing on safe abdominal exercises can assist with strengthening the core and supporting long-term recovery.
How to Check for Diastasis Recti
Many women who have given birth or are experiencing core weakness wonder if they have diastasis recti. Since this condition isn’t always obvious, a simple self-check can help determine if the central abdominal muscles have separation. Identifying the issue early allows for the right exercise program and core exercises to strengthen the core safely.
If the gap is more than two finger-widths apart or feels deep, it may be time to adjust abdominal exercises and focus on exercises that strengthen the deep core and pelvic floor muscles.
Step-by-Step Guide to Checking for Abdominal Separation
A self-test is the easiest way to check for diastasis recti at home. This method helps assess the separation of the rectus abdominis and determine how much abdominal muscle support is needed.
- Lie on your back with your knees bent and feet flat on the floor. Keep your belly button facing up.
- Place one hand behind your head for support, and with the other hand, press two fingers just above your belly button.
- Exhale as you gently lift your head and shoulders off the ground, like starting a small crunch.
- Feel for a gap between the vertical abdominal muscles. If your fingers sink in easily or feel a ridge forming, there may be a diastasis recti separation.
- Check in multiple areas—above, at, and below the belly button—as the gap can vary in size.
A minor abdomen separation might improve with time, but a wide, deep gap may require targeted exercises to heal the core safely.
When to See a Physical Therapist
While many cases of diastasis recti improve with proper core engagement, some require professional guidance. A pelvic floor physical therapist specializes in core stability exercise programs that help retrain the deep abdominal muscles without worsening the condition. While there is no set requirement, you should consider seeing a rehabilitation specialist if you notice some of these common issues.
- The abdominal separation is wider than three finger-widths or isn’t improving after several months.
- There’s discomfort, weakness, or back pain that affects daily movements.
- Traditional ab exercises seem to make the condition worse instead of better.
- There’s noticeable doming or bulging during simple movements like standing up or lifting.
A pelvic floor rehab specialist can design a safe exercise program to improve your core function, minimize strain, and help heal diastasis recti properly.
Can You Heal Diastasis Recti Without Surgery?
Many people assume that a severe abdominal muscle gap requires surgery, but that’s not always true. In most cases, targeted diastasis recti exercises can help strengthen the core, improve function, and diminish the appearance of the pouch without invasive procedures.
Surgical intervention is typically a last resort, reserved for extreme cases where abdominal separation is severe, affecting movement, strength, and even breathing. Before considering surgical help, it’s important to understand how natural postpartum exercise and pelvic floor activation can help.
Surgery vs. Natural Healing: What’s Best?
Not all women with diastasis need to go under the knife. The best approach depends on the severity of the separation, symptoms, and overall physical function.
- Surgery: Reserved for extreme cases, involves stitching the abdominal wall back together, often combined with a tummy tuck. Recovery can take months and requires avoiding strenuous activity, including lifting children for at least 6 weeks.
- Natural healing: Uses core and pelvic floor exercises to strengthen your core, restore stability, and gradually bring the abdominis muscles back together.
For most, a core stability exercise program designed by a pelvic floor therapy expert is the first step before considering medical intervention.
The Role of Pelvic Floor Exercises in Recovery
One of the biggest mistakes in healing diastasis recti is ignoring the pelvic floor muscles. These deep stabilizers work together with the abdominal muscles to support posture, strength, and function. Weakness in one area affects the other, which can make the recovery slower. Working on your pelvic floor will give you some advantages when working to build your ab muscles.
- Engaging the deep core to support the rectus abdominis muscle.
- Improving your core’s engagement without putting excessive pressure on the midsection.
- Helping minimize the pooch or saggy tummy that often comes with diastasis recti.
- Supporting the spine to minimize back pain and discomfort.
A balanced approach that includes deep core stability exercises, ab workouts safe for your changing body, and gentle pelvic floor physical therapy can be the best way to heal diastasis recti without going under the knife.
Best Diastasis Recti Exercises to Strengthen Your Core
A well-structured exercise program is key to helping the muscles heal safely. The right core exercises focus on engaging the deep stabilizing muscles while avoiding unnecessary strain. Strengthening the abdominal muscles properly can decrease abdominal separation and improve overall stability.
Best Workouts for Diastasis Recti to Improve your Core
The best way to heal diastasis recti is by using gentle yet effective core exercises that target the deep core and pelvic floor muscles.
- Heel Slides – While lying on your back with your knees bent, exhale and slowly extend one leg at a time along the floor. Keep the belly button drawn in and maintain a neutral spine to prevent unnecessary pressure on the abdominis muscles.
- Bent-Knee Marches – In a supine position, engage the deep core muscles and lift one knee at a time, keeping the abs engaged. Avoid doming or bulging in the midsection by focusing on controlled movement.
- Seated Core Engagement – Sit tall with your feet flat on the floor and shoulders relaxed. Take a deep breath, then exhale while gently drawing the belly button inward.
- Modified Side Plank – Rest on one forearm with your knees bent instead of fully extended. This variation supports the core musculature without placing excessive pressure on the abdominal separation.
These targeted exercises help strengthen your core without putting unnecessary strain on your muscle separation.
Safe Ab Exercises for Postpartum Women
Finding ab workouts that are safe is essential for women recovering from childbirth, especially those who want to restore core strength without aggravating diastasis recti.
- Pelvic Tilts – While lying on your back with your knees bent, gently exhale as you tilt your pelvis to press your lower back into the floor.
- Toe Taps – Start in a neutral position with your feet flat on the floor and knees lifted to a 90-degree angle. Lower one foot at a time toward the ground in a slow, controlled motion, ensuring that the core muscles remain engaged and the spine stays neutral.
- Standing Core Contractions – Throughout the day, practice drawing the belly button inward while standing tall.
Gentle muscle activation through these exercises promotes healing without risking further abdominal separation.
Full-Body Workouts to Strengthen Without Worsening Diastasis Recti
Engaging the entire body is important for rebuilding strength while keeping the abdominal separation in check.
- Glute Bridges – This movement not only strengthens the glutes but also activates the pelvic floor muscles, providing support to the abdominis muscles. Lying on your back with your feet flat on the floor, press through your heels to lift your hips while keeping the core muscles engaged. Lower slowly to maintain control.
- Deadlifts with Proper Core Engagement – Using light weights or a resistance band, hinge at the hips while maintaining a neutral spine. Before lifting, take a deep breath and exhale as you engage your deep core muscles.
- Seated Resistance Band Rows – While sitting with your legs extended, loop a resistance band around your feet and pull back with control.
With the right exercise program, it’s possible to regain strength safely and effectively.
Exercises to Avoid with Diastasis Recti
Not all core exercises are beneficial for healing diastasis recti. Some movements place too much pressure on the abdominal muscles, causing further separation of the front abdominal wall. Knowing which abdominal exercises to avoid can prevent setbacks and protect the core and deep stabilizing muscles.
Unsafe Abdominal Exercises That Can Worsen Separation
Certain workouts put excessive strain on the front-facing abdominal muscles, preventing diastasis recti from healing properly.
- Crunches and Sit-Ups – These traditional exercises force the abdominis muscles outward, increasing pressure on the abdominal separation. Repeatedly performing them can make it harder to heal and may even worsen recti symptoms over time.
- Planks (Without Modification) – While planks can be helpful in later stages of recovery, standard versions often cause the deep muscles in your core to overcompensate. Without proper engagement, the deep core muscles and abdominal wall endure unnecessary strain, which can delay healing. A better alternative is a modified plank on your knees or against a wall to reduce pressure while still activating key muscles.
- Twisting Movements – Exercises that involve forceful twisting—such as Russian twists or bicycle crunches—can widen separation by pulling the muscles in opposite directions. Instead of dynamic twisting, opt for controlled rotational exercises like seated oblique activations that keep the abs engaged without excessive strain.
Avoiding these movements ensures the deep core stability remains intact, allowing for proper recovery.
How to Modify Your Workout to Protect Your Core
A few simple adjustments can make a big difference in keeping workouts safe and effective for women with diastasis.
- Engage the Core Before Every Movement – Before lifting, pushing, or pulling, take a deep breath and exhale as you gently draw your belly button inward. This engages the deep core muscles and prevents excessive pressure on the abdominal muscles. Practicing this habit ensures stability and reduces strain during daily activities and workouts.
- Use a Supportive Surface – When performing exercises that require you to lie on your back with your knees bent, place a rolled towel or cushion under your lower back for added support. This helps prevent overextension, keeping the abdominis muscles in a safe position and reducing strain on the pelvic floor.
- Choose Resistance Over Impact – Instead of high-intensity movements like jumping or running, focus on slow, controlled resistance-based exercises. Resistance bands and light weights allow for strength-building without placing excessive stress on the rectus abdominis muscle or increasing the risk of ab separation.
Activating the muscles in a controlled manner aids healing while preventing further abdominal separation.
Back Pain and Diastasis Recti: How Core Exercises Help
Many women experience back pain due to weakened core muscles and abdominal separation after pregnancy. The strain on the abdominal wall and pelvic floor muscles can create imbalances, making everyday movements uncomfortable. Strengthening the overall core can help alleviate pain and improve stability.
Strengthening Your Core to Reduce Discomfort
Targeted movements can tighten and support the deep core, helping alleviate tension in the lower back. By improving muscle coordination, these exercises also enhance stability and overall functional strength.
- Pelvic Tilts – Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back gently into the ground, then release.
Bridge Holds – Begin in the same position as pelvic tilts, then push through your heels to lift your hips toward the ceiling. Hold at the top, engaging the pelvic floor and glutes, then slowly lower back down.
Seated Core Engagements – Sit tall with your feet flat and your spine in a neutral position. Take a deep breath, then as you exhale, draw your belly button inward, engaging the abdominal muscles without tensing the shoulders or holding your breath. Practicing this throughout the day encourages proper posture and core control.
Adding these specific exercises to a routine can make a noticeable difference in easing symptoms and discomfort.
Safe Postpartum Workouts to Support Your Spine
Not all workouts are created equal, especially when recovering from diastasis recti abdominis. Gentle movements that stabilize the abdominis during pregnancy and beyond are ideal.
- Standing Core Contractions – While standing tall with a neutral spine, take a deep breath and exhale while gently pulling your belly button inward.
- Side-Lying Leg Lifts – Lie on your side with your legs stacked, keeping your core engaged as you lift and lower the top leg.
- Modified Dead Bugs – While lying on your back with knees bent, slowly extend one leg at a time while keeping your lower back supported.
Focusing on safe and controlled movements helps ensure steady progress while preventing setbacks in core recovery.
Fixing the Mommy Pooch: Tips for Postpartum Women
That lingering postpartum pouch, often called the “mommy pooch,” is a result of stretched abdominal muscles, fat accumulation, and weakened pelvic floor muscles. It doesn’t have to stick around forever. A combination of core exercises, proper posture, and lifestyle adjustments can help tighten and tone the midsection over time. Focusing on controlled movement and deep core activation can gradually restore strength, helping the belly regain a firmer, more supported appearance.
How Core Strength and Pelvic Floor Muscle Activation Help
A strong overall core is essential for improving posture and minimizing the pooch effect that often lingers after pregnancy. Focusing on deep muscle activation and proper alignment can make a noticeable difference in how the abdominal wall looks and functions.
- Deep Breathing While Your Core is Engaged – Slow, controlled breaths paired with gentle abdominal activation help the deep abdominal wall naturally draw inward, reinforcing stability and support.
- Kegel Exercises – Contracting and releasing the pelvic floor muscles strengthens the lower abdomen’s support system. A strong pelvic floor enhances core function and promotes better alignment.
- Proper Posture Alignment – Standing tall with relaxed shoulders and hips stacked over the ankles prevents unnecessary strain, helping the midsection appear more toned and supported.
Restoring strength and function after diastasis recti abdominis takes time, but with consistency and the right approach, progress is absolutely possible. Every small effort adds up, and with patience, the mom’s body can feel stronger and more supported.
Safe and Effective Ab Exercises for Postpartum Recovery
When it comes to postpartum exercise, choosing the right movements is key to making progress without making diastasis recti worse.
- Leg Slides – Lie on your back with knees bent and feet flat on the floor. Engage the deep core by gently drawing the belly button inward. Slowly extend one leg straight along the floor, keeping the hips stable and the lower back pressed into the ground. Return to the starting position and repeat with the other leg.
- Wall Sits with Core Activation – Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle. Press your lower back into the wall while engaging the abdominis muscles. Hold this position while maintaining steady breathing, then slowly rise back up.
- Seated Knee Lifts – Sit tall on a chair with feet flat on the floor. Engage the lower abdominals, then slowly lift one knee toward the chest without rocking backward. Lower the leg with control and switch sides, keeping the movements slow and steady.
Although it may take time to show results, women can feel stronger and more confident if they are willing to put in the work. Patience and consistency is key. And the best part? Once you correct diastasis recti, that stubborn pooch can finally start to go away.
Additional Tips to Heal Diastasis Recti Faster
Healing diastasis recti takes time, but small adjustments can make a big difference in recovery. While exercises may help the process, they are not the only step to recovery. Proper posture, a well-structured exercise program, and mindful lifestyle choices all play a role in supporting the abdominal muscles and pelvic floor. Beyond physical recovery, managing stress levels and prioritizing rest can further aid the body’s ability to heal and rebuild core strength.
Physical Therapy, Posture, and Safe Workouts
A strong foundation starts with proper alignment and specific exercises designed to support the core. Working with a pelvic rehabilitation professional can be beneficial, especially for women struggling with severe abdominal separation.
- Posture Awareness – Standing tall with proper alignment helps engage the core muscles throughout the day.
- Physical Therapy Guidance – A pelvic floor physical specialist can recommend a core stability exercise program tailored to recovery.
- Safe Workouts – Avoiding high-impact movements that strain the rectus abdominis muscle ensures long-term progress.
Maintaining these habits consistently over the year can significantly improve core strength and prevent setbacks.
Supporting Recovery Through Nutrition and Lifestyle
What happens outside of workouts is just as important as the exercise program itself. The body needs the right fuel to rebuild and support healing.
- Protein-Rich Foods – Lean meats, eggs, legumes, and dairy provide the building blocks needed for muscle repair and help tighten the core. Adding these to daily meals promotes strength and supports the healing process.
- Hydration – Drinking plenty of water keeps tissues elastic and supports overall muscle function, including the pelvic floor and abdominis muscles. Proper hydration also aids digestion, reducing bloating that can make the mommy pooch more pronounced.
- Mindful Movement – Being intentional with every motion prevents recti symptoms from getting worse. Avoiding exercises that place excessive strain on the rectus abdominis ensures healing stays on track while still making progress toward a stronger overall core.
Taking an approach that includes nutrition, movement, and professional guidance ensures a well-rounded healing process.
Final Thoughts: Strengthening Your Core After Pregnancy With Workouts for Diastasis Recti
Rebuilding core strength after pregnancy requires patience and consistency. The journey isn’t always linear, but progress is possible with the right approach. Strengthening the deep core and pelvic floor muscles not only helps restore function but also improves posture, reduces discomfort, and supports overall movement in daily life.
Some women may see improvements within months, while others may take a year or more to fully regain core stability, but what matters most is steady progress. The goal isn’t just about appearance—it’s about creating a strong, functional foundation that supports daily activities without pain or strain. Committing to safe, effective movements, prioritizing posture, and knowing when to seek professional guidance can make all the difference in long-term recovery.
Encouragement for Moms Healing Diastasis Recti
Every postpartum body is unique, and healing looks different for each woman. Staying motivated and celebrating small wins can make a big difference.
- Consistency Matters – Progress takes time, but small daily habits add up.
- Listen to Your Body – If something doesn’t feel right, adjustments may be needed.
- Support is Available – Working with a pelvic floor physical therapist can provide reassurance and guidance.
Recovering from diastasis recti isn’t just about looks—it’s about long-term strength and function.
When to Seek Professional Help for Abdominal Separation
For some, diastasis recti may not fully heal through exercise alone. In certain cases, medical intervention may be necessary.
- Signs of Severe Separation – A gap that doesn’t improve after a year of consistent core exercises.
- Functional Limitations – Difficulty with daily activities due to core weakness.
- Consulting a Specialist – A doctor or physical therapist can assess whether further treatment, including a possible c section revision or additional rehabilitation, is needed.
Healing is a process, and knowing when to seek help ensures long-term core and pelvic floor health.
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