10 Diastasis Recti-Friendly Exercises for Postpartum Moms

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If your stomach still looks bloated or separated months after having a baby, you might be dealing with diastasis recti.

And if you’ve tried jumping back into regular workouts—crunches, sit-ups, intense ab routines—you may have noticed something frustrating…

Your stomach isn’t getting flatter.

In some cases, it may even look worse.

That’s because not all workouts are safe for diastasis recti. If your stomach still looks or feels different months after having a baby, you may be dealing with diastasis recti.

And if you’ve tried jumping back into regular workouts—crunches, sit-ups, intense ab routines—you may have noticed something frustrating: certain movements can cause your abdomen to bulge, dome, or feel uncomfortable.

That doesn’t necessarily mean you need to stop exercising altogether.

It means your core may need a more gradual approach.

In this post, I’ll walk you through 10 beginner-friendly exercises that can help you build core control and strength while you gradually return to exercise.

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What Is Diastasis Recti?

Diastasis recti, also called diastasis rectus abdominis, is a widening and thinning of the connective tissue between the two sides of the rectus abdominis muscles. It commonly occurs during pregnancy as the abdominal wall stretches to accommodate a growing baby.

Some women notice a visible ridge or bulge along the middle of the abdomen, a feeling of weakness through the core, or difficulty controlling pressure through the midsection.

Not every postpartum belly change is caused by diastasis recti, though. If you’re concerned that you have diastasis recti or you’re experiencing pain, significant weakness, or other symptoms, a healthcare professional or pelvic-health physical therapist can evaluate you and create an individualized plan.

Diastasis recti is a separation of the abdominal muscles that commonly happens during pregnancy.

This can lead to:

• A “mom pooch” that won’t go away
• Weak core strength
• Lower back pain
• A feeling of instability in your midsection

However, with the right approach, you can begin to rebuild your core safely and effectively.

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Movements to Modify or Pause If They Cause Symptoms

Diastasis recti doesn’t mean you can never do a plank, lift weights, or perform abdominal exercises.

Instead, pay attention to how your body responds.

You may want to modify or temporarily pause a movement if it causes:

• Visible doming or coning along the midline of your abdomen
• Pain or pressure
• A feeling of pelvic heaviness
• Urinary leakage
• Difficulty controlling your breathing
• A noticeable loss of core control

The goal isn’t to be afraid of movement.

The goal is to gradually build your ability to handle movement and pressure without symptoms.

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When to Talk to a Healthcare Professional

Diastasis recti can often be addressed with exercise, but you don’t have to figure it out alone.

Consider talking with your OB-GYN, primary care provider, or a pelvic-health physical therapist if:

• You’re unsure whether you actually have diastasis recti.
• You have persistent abdominal or pelvic pain.
• You experience urinary or bowel leakage.
• You feel heaviness or pressure in your pelvis.
• You notice significant abdominal bulging during movement.
• You’re struggling to return to normal activity.
• You recently gave birth and aren’t sure whether you’re ready to exercise.

And if you’ve had a C-section or experienced complications during pregnancy or delivery, ask your healthcare provider when and how to resume exercise.

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10 Beginner-Friendly Exercises for Core Recovery

These exercises are commonly used as part of gradual core rehabilitation. Your individual tolerance can vary, so use symptoms and professional guidance—not a generic list—as your guide.

1. Diaphragmatic Breathing

This is the foundation of all core recovery.

How to do it:

• Sit or lie down comfortably
• Inhale deeply through your nose, expanding your belly
• Exhale slowly, gently pulling your core inward

Why it works:
Helps reconnect your mind to your core and activates deep abdominal muscles.

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2. Pelvic Tilts

A simple but powerful movement.

How to do it:

• Lie on your back with knees bent
• Tilt your pelvis to press your lower back into the floor
• Engage your core as you tilt

Why it works:
Strengthens your lower core and improves stability.

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3. Heel Slides

Great for controlled core engagement.

How to do it:

• Lie on your back
• Slowly slide one heel away from your body
• Keep your core engaged and back flat

Why it works:
Builds strength without straining your core.

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4. Glute Bridges

Targets both your core and lower body.

How to do it:

• Lie on your back with knees bent
• Lift your hips while engaging your core
• Lower slowly

Why it works:
Supports core stability and strengthens glutes.

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5. Modified Dead Bug

A safe variation of a popular core move.

How to do it:

• Lie on your back
• Extend one arm or leg at a time (not both)
• Keep your core tight and controlled

Why it works:
Improves coordination and core control.

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6. Seated Knee Lifts

Perfect for beginners.

How to do it:

• Sit upright
• Lift one knee toward your chest
• Engage your core without leaning back

Why it works:
Builds core strength in a controlled position.

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7. Bird Dog (Modified)

Focuses on stability.

How to do it:

• Start on hands and knees
• Extend one arm or leg at a time
• Keep your hips stable

Why it works:
Strengthens your core while improving balance.

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8. Wall Sit with Core Engagement

Simple but effective.

How to do it:

• Lean against a wall in a squat position
• Engage your core and hold

Why it works:
Builds endurance and core stability.

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9. Standing Marches

Great for functional movement.

How to do it:

• Stand tall
• Slowly lift one knee at a time
• Keep your core tight

Why it works:
Improves coordination and strengthens your core in daily movement.

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10. Resistance Band Pull-Downs

Adds light resistance safely.

How to do it:

• Use a resistance band anchored above you
• Pull down while engaging your core

Why it works:
Activates your core while strengthening your upper body.

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How to Know When You’re Ready to Progress

Before making an exercise harder, look for:

• You can perform the movement without pain.
• You can breathe normally throughout the exercise.
• You can maintain control of your trunk.
• You aren’t experiencing significant abdominal doming or coning.
• You aren’t experiencing pelvic pressure or leakage.
• The exercise feels controlled rather than strained.

Progress doesn’t mean immediately moving to harder ab exercises. It can mean performing more controlled repetitions, increasing your range of motion, adding light resistance, or progressing to a more challenging variation.

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How Often Should You Do These Workouts?

There isn’t one perfect frequency for everyone.

Start with a manageable amount that allows you to practice the movements with good control and recover comfortably. Short sessions can be incorporated into your week, and you can gradually increase the amount of activity as your body tolerates it.

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How to Know Your Core Is Getting Stronger

Look for improvements such as:

• Better control during everyday movements
• Easier breathing during exercises
• Improved trunk stability
• Greater confidence lifting and carrying your child
• Less abdominal doming during movements
• Improved exercise tolerance
• Greater strength over time

Pain isn’t something you need to push through to prove you’re getting stronger.

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A Simple Progression for Your Core

Phase 1: Reconnect

Focus on:

• Breathing
• Pelvic tilts
• Gentle core engagement
• Walking

Phase 2: Build Control

Progress to:

• Heel slides
• Glute bridges
• Modified dead bugs
• Bird dogs

Phase 3: Build Strength

As tolerated:

• Standing core exercises
• Squats
• Rows
• Loaded carries
• Gradually more challenging resistance training

You don’t have to move through these phases on a specific timeline. Your starting point and recovery will determine when you’re ready to progress.

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Be Patient With Your Body

Healing diastasis recti takes time.

You’re not behind.
You’re rebuilding.

Focus on:

• Proper form
• Consistency
• Listening to your body

Progress will come.

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Your Goal Isn’t Just to “Close the Gap”

It’s easy to think the goal of diastasis recti recovery is simply to make the space between your abdominal muscles disappear.

But recovery is about more than a measurement.

Your goals should include:

• Better core control
• Improved strength
• Comfortable movement
• Ability to manage pressure during exercise
• Returning to activities you enjoy
• Feeling confident using your body again

A measurement can be one piece of the picture, but it isn’t the only way to evaluate progress.

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Ready to Build the Rest of Your Fitness Routine?

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• A structured approach to fat loss and muscle building

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Start Here

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