Simple Diastasis Recti Friendly Workouts That Actually Work
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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. In fact, the wrong exercises can make the separation worse instead of helping it heal.
In this post, you’ll learn 10 safe, diastasis recti-friendly workouts you can start today to begin strengthening your core the right way.
What Is Diastasis Recti?
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.
What to Avoid Before You Start
Before jumping into workouts, it’s important to avoid movements that can make diastasis recti worse:
- Crunches and sit-ups
- Planks (especially early on)
- Twisting ab exercises
- Heavy lifting without core control
Instead, focus on exercises that engage your deep core muscles and support healing.
10 Diastasis Recti Friendly Workouts
These exercises are designed to activate your deep core (transverse abdominis) and help bring your abdominal muscles back together over time.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
How Often Should You Do These Workouts?
Start with:
- 3–5 days per week
- 10–20 minutes per session
Consistency is more important than intensity.
How to Know If You’re Making Progress
Signs your core is improving:
- Less abdominal bulging
- Better posture
- Increased strength and stability
- Reduced lower back pain
Most importantly, you’ll start to feel more connected to your body again.
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.
Ready to Take Your Results to the Next Level?
If you want a simple, step-by-step plan that shows you exactly how to flatten your stomach and rebuild your core after pregnancy…
My Skinny Fat Fix walks you through:
- What to eat
- How to train
- How to stay consistent
You don’t need random workouts—you need a plan that works.
Start simple. Stay consistent. And watch your body change.
