Best Diastasis Recti Exercises for Moms to Get Their Body Back

Almost everyone who exercises wants a flat, toned stomach. Some people dream of having washboard abs and a full-on six-pack.

In general, working on your abs is nothing but a good idea. As well as improving your appearance, abs training can enhance core and lumbar spine stability and even lower your risk of suffering from back pain.

However, during and after pregnancy, the abdominal muscles can stretch and separate down the middle, which is a condition called diastasis recti. Separated abdominals need to recover before you can return to regular abs exercises.

In this article, we explain what diastasis recti is, and the best exercises for helping to heal this common condition.

What is Diastasis Recti?

Diastasis recti affects the rectus abdominis muscle at the front of your abdomen. The rectus abdominis is a large, flat muscle that runs from your sternum and lower ribs down to your pelvis.

The Rectus abdominis is divided into sections by lines of ligamentous tissue. There are horizontal lines and a vertical line down the middle. These lines are what give the abs their six-pack appearance, which becomes visible when your body fat is low enough.

During pregnancy, the baby grows and presses out against the inside of abdominal wall. Initially, the abs stretch to accommodate the increased size of the baby. This is possible because of a hormone called relaxin, which is produced during pregnancy.

However, in some cases, the abdominals will not only stretch but separate down the middle, along a line called the linea alba. Essentially, the linea alba “unzips” to provide more space for the growing baby.

This separation of the abdominals is called diastasis recti.

Once the mother has the baby, the edges of the abs will gradually come back together. However, they may not close completely. In most instances, the gap is left untreated, but sometimes it may be fixed surgically.

However, there are also exercises you can do that can help bring the sides of the abdominals closer together, if not completely back together. These exercises tighten and tone the abs, so they return to their original vertical position instead of lying open.

How Do I Test Myself for Diastasis Recti?

While it’s generally best not to try and diagnose medical conditions yourself, there is a quick and easy way to see if you have diastasis recti. Of course, you should also have this condition confirmed by a trained healthcare professional, who can also tell you the best course of action for treating it.

To determine if you have diastasis recti:

1. Lie on the floor on your back with your knees bent and feet flat.
2. Contract your abdominals and lift your head and shoulders slightly off the floor. Keeping one hand behind your head for support. Look down at your abdomen.
3. Place your other hand above your belly button, palm down, and fingers pointing towards your feet.
4. Use your fingers to gently probe for a gap between the edges of the abs.
5. See how many fingers can fit in the gap between the two sides.
6. If you feel a gap of two or more finger widths, report this to your healthcare provider.
7. Repeat this test periodically to measure the improvements in your diastasis recti gap.

Why Does This Condition Need to Be Treated?

Separated abdominals are weak abdominals, and not treating diastasis recti can lead to long-term problems, including:

• Increased risk of lower back pain
• Pelvic and hip pain
• Urinary incontinence
• Constipation
• Pain during sex
• Body image issues

The good news is that there are exercises you can do to retrain your abdominals and bring them back together. However, it’s essential to understand that you cannot go back to intense abs training immediately after giving birth. Doing so could make things worse and lead to severe injury.

When Can You Start Working Your Abdominals After Pregnancy?

While it’s natural to want to return to exercise and “get your abs back” as soon as possible after giving birth, rushing into an intense workout program could do more harm than good. In most cases, you should wait four weeks after a natural birth and up to 12 weeks after giving birth by caesarian section.

However, your body doesn’t always run according to a strict schedule, so your personal circumstances may differ depending on how well you recover from giving birth.

As such, you should speak to your healthcare professional before embarking on any kind of workout program, including exercises for fixing diastasis recti.

Exercise Levels

While you may be in a hurry to get your abs back after giving birth, it’s important to realize that doing too much too soon could delay your recovery rather than speed it up. As such, you need to return to training gradually.

The exercises in the following section are graded by difficulty so you can choose the best ones for your needs and goals.

Level 1: These exercises are your foundation and need to be mastered before moving onto more advanced movements. The exercises in this section will help reeducate your abs and start gently bringing them back together as you build a basic level of strength.

You can start doing these exercises about four weeks after giving birth naturally, or 12 weeks after a caesarian birth, providing you have the go-ahead from your healthcare professional. 

Level 2: After 4-6 weeks working on the level one exercises you should be ready to increase the intensity and duration of your abdominal workouts and progress to level two. However, only move up to level two if you have mastered the level one exercises and can perform them without discomfort. If in doubt, spend a little longer at level one to make sure you are ready to progress.

Level 3: 8-12 weeks after giving birth, and having trained your abs consistently during that time, you should be ready for level three. However, these exercises are considerably more demanding, so introduce them gradually, and don’t be afraid to backtrack to level two again if you find them a little too demanding.

1. Diastasis Recti Exercises While Standing

Standing exercises might seem overly easy, but they’re the best option when you begin training your abs after giving birth. These exercises are very easy and low risk. Still, they will start gradually bringing the sides of your abs back together.

Standing ball squeeze

Level: 1

This exercise is designed to reconnect you with your abs and gently start engaging them again. It’s also an excellent exercise for strengthening your adductors or inner thighs and stabilizing your hips.

How to do it:

1. Place a soft ball between your knees, such as a yoga ball. Stand with your feet about hip-width apart. Bend your knees slightly for balance and stability.
2. Lightly brace your abs, flattening them rather than pulling them in.
3. Maintain your braced abs while gently pressing your knees together.
4. Breathe normally throughout.
5. Hold for 3-5 seconds, relax, and repeat.

Tree pose

Level: 1

Tree pose is a gentle core exercise that’s also good for leg strength, balance, and mobility. This exercise is relatively easy, so you should find you can do it several times a day. It’ll also get easier with practice.

How to do it:

1. Stand with your feet close together and your hands together in a prayer position in front of your chest.
2. Brace your core, then pick up one foot and place it flat against the inside of the opposite knee.
3. Make this exercise more challenging by raising your arms overhead into a “Y” position.
4. Hold this position for time, and then swap legs and repeat.

Wall squats

Level: 1

The wall squat might seem like an odd choice for an abs exercise, but doing it will teach you how to brace your abs as you generate force with your legs. It’s also a good way to tone and strengthen your lower body.

How to do it:

1. Stand with your back to a smooth wall. Lean against it and place your feet a couple of feet in front of you. Gently brace your abs.
2. Bend your knees and slide your back down the wall until your thighs are roughly parallel to the floor.
3. Hold this position until you can feel fatigue building on your thighs. Do not hold your breath.
4. Rest for a moment and then repeat.

Standing bicycle

Level: 2

The standing bicycle works your obliques and abs, as well as your hip flexors. It’s also a helpful exercise for improving your balance. The gentle twisting action and increased range of motion mean that this is a slightly more advanced abdominal exercise.

How to do it:

1. Stand with your feet together and your hands on your temples. Lightly your abs.
2. Bend one leg and bring it up and across while simultaneously turning your upper body and lowering your elbow to your opposite knee.
3. Lower your foot back to the foot, swap sides, and repeat.
4. Do 5- 10 controlled reps per side.

Wall plank

Level: 2

The wall plank is a modified version of everyone’s favorite abs exercise – the elbow plank. This exercise puts less stress on your abdominals, so it’s ideal for the post-natal period.

How to do it:

1. Stand facing a smooth wall. Place your forearms against the wall, so your elbows are about shoulder height. Brace your abs.
2. Take 1-2 small steps back so your body is at a slight angle and you can feel tension on your abs. Breathe normally.
3. Hold for 15-30 seconds, and then relax.

Wall mountain climbers

Level: 2

The wall mountain climber is very similar to planks, but you move your feet which increases abdominal engagement and exercise difficulty. Only do this exercise if you have mastered stationary wall planks.

How to do it:

1. Stand facing a smooth wall. Place your forearms against the wall, so your elbows are about shoulder height. Brace your abs.
2. Take 1-2 small steps back so your body is at a slight angle and you can feel tension on your abs. Breathe normally.
3. Bend one leg and lift your knee forward and up to about hip height.
4. Lower your foot back to the floor and repeat on the opposite side.
5. Continue alternating sides for 5-10 reps per leg.

Wall push-up shoulder taps

Level: 2

If you have mastered the wall mountain climber, you are probably ready for a more demanding exercise. Wall push-up shoulder taps are a little harder on your abs and also involve your obliques, triceps, and shoulders.

How to do it:

1. Stand facing a smooth wall. Place your hands on the wall at about shoulder height.
2. Take 1-2 small steps back so your body is at a slight angle and you can feel tension on your abs. Breathe normally.
3. Bend your arms and lower your chest toward the wall. Extend your arms again.
4. Next, and without losing your alignment, bend one arm and touch your opposite shoulder.
5. Return your hand to the wall and repeat on the opposite side.
6. Do another push-up and repeat.
7. Do 5-10 reps per side and then rest.

Uneven squat

Level: 3

The squat is a highly effective leg exercise. However, done with a weight in one hand, this leg move becomes a great core exercise for women with diastasis recti. Start with a light load, as this exercise is harder than it looks!

How to do it:

1. Stand with your feet shoulder-width apart, toes turned slightly outward. Raise and hold a weight in front of one shoulder, e.g., a light dumbbell. Brace your abs.
2. Bend your legs and squat down until your thighs are roughly parallel to the floor. Use your abs to prevent your upper body from leaning to the side. Take care not to round your lower back.
3. Stand back up and repeat.
4. You can also do this exercise with your arm down by your side.

Single-arm farmers carry

Level: 3

The farmer’s carry is a traditional strength and conditioning exercise usually done with two weights. However, done with one arm, it becomes an excellent abdominal strengthening exercise.  

How to do it:

1. Hold a weight in one hand down by your side and stand with your feet together. Brace your abs and adopt a tall, upright posture.
2. Without leaning sideways, walk around your training area. Keep your abs braced throughout.
3. Walk for 15-20 yards and then swap sides.
4. You can also do this exercise with your arm raised above your head. This is called a waiters carry.

Pallof press

Level: 3

The Pallof press was invented by physical therapist John Pallof. It’s an anti-rotation exercise which means you’ll be using your abs to resist the rotational pull of a weight by bracing your abs and obliques.

How to do it:

1. Stand side on to a cable machine. Hold the handle in both hands and stand with your knees slightly bent, hands in front of your chest. Brace your abs.
2. Without turning your hips or shoulders, extend your arms out in front of you. Breathe normally.
3. Repeat for 6-12 reps and then swap sides by turning and facing the other direction.
4. You can also do this exercise with elastic resistance bands.

2. Diastasis Recti Exercises While Sitting

There aren’t too many diastasis recti exercises you can do while sitting. Arguably the best is just lightly bracing your abs from time to time to strengthen your mind-muscle connection and get used to tensing the abdominals at will. You can also do these seated abs exercises.

Sitting single leg raises

Level: 2

This simple exercise works your abs, hip flexors, and thighs. Done seated, you can pump out a few reps of this exercise during ad breaks while watching TV.

How to do it:

1. Sit on the floor with your legs extended in front of you. Place your hands next to your hips for balance. Brace your abs.
2. Keeping your leg straight, lift one leg as high as possible, maintaining the tension on your abs throughout.
3. Lower your leg and repeat, aiming for 10-15 reps.
4. Swap legs and repeat.

C-curving

Level: 2

The C-curve is a modified abdominal crunch exercise from Pilates. The range of motion is small, and you use your arms for assistance and support, so it’s a suitable exercise for the latter stages of diastasis recti rehab. However, you should only do this exercise if your abdominal gap is down to two fingers or less.

How to do it:

1. Sit on the floor with your legs bent and torso upright. With your arms outside your legs, hold onto the backs of your knees. Engage your abs.
2. Leading with your lower back, roll your spine down toward the floor and lean back until your arms are straight.
3. Using your arms as little as possible, curl yourself back up until your torso returns to upright.
4. Do 5-10 slow, controlled reps.

Sitting leg raises

Level: 3

This is a more challenging version of the single leg raise exercise. Only attempt this once you have developed good abdominal strength and have mastered the single-legged version. Even then, it may be too demanding for some exercisers.

How to do it:

1. Sit on the floor with your legs extended in front of you. Place your hands next to your hips for balance. Brace your abs.
2. Keeping your knees straight, lift both legs off the floor, so you are balancing on your butt.
3. Lower your legs and repeat.
4. Make this exercise easier by moving your hands further back or harder by moving them forward.

Diastasis Recti Exercises on Your Back

Some of the best abdominal exercises are performed while lying on your back. While some of these moves are pretty challenging, if you’ve been working on your abs for a month or more, you should be ready for some more demanding exercises. However, not all these exercises are difficult, and some are ideal for beginners.

Transverse abdominal breathing

Level: 1

This exercise is also known as diaphragmatic breathing. It teaches you to breathe into your abdomen, which engages your deep abdominal muscles. With practice, you should find you can do this exercise anywhere and anytime, even while standing.

How to do it:

1. Lie on your back with your legs bent and feet flat. Make sure your upper body is relaxed.
2. Breathe into your abdomen so your belly swells outward. Monitor this by placing your hand on your stomach and watching it rise.
3. Gently tense your abdominals and try to squeeze this “balloon” of air with your abs.
4. Exhale, relax, and repeat.

Abdominal bracing

Level: 1

Abdominal bracing is a more forceful version of transverse abdominal breathing. Instead of gently tensing your abdominals, you purposely engage them to create strong intra-abdominal pressure. Knowing how to brace and practicing it regularly will help bring your abdominals back together and also reduce your risk of developing lower back pain.

How to do it:

1. Lie on your back with your legs bent and feet flat. Make sure your upper body is relaxed.
2. Breathe into your abdomen so your belly swells outward.
3. Pull up your pelvic floor like you are trying to stop the flow of urine, pull your abdominals inward, and tense your midsection like you are anticipating a blow to the stomach.
4. Hold for five seconds, relax, breathe, and repeat.

Posterior pelvic tilt

Level: 1

This gentle diastasis recti exercise engages your lower abdominals and transverse abdominis, which runs horizontally around your midsection. This muscle is important for stabilizing your spine and minimizing lower back aches and pains.

How to do it:

1. Lie on the floor with your legs bent and feet flat. Brace your abs.
2. Contract your abdominals and tilt your pelvis up toward your sternum while simultaneously pressing your lower back into the floor.
3. Relax and repeat 5-10 times.

Supine ball squeezes

Level: 1

Supine ball squeezes work your inner thighs and abdominals, taking care of two common post-natal problem areas in one efficient yet simple exercise.

How to do it:

1. Lie on your back with your legs bent and feet flat. Engage your abs. Place a soft ball, e.g., a yoga ball, between your knees. You can also do this exercise with a Pilates circle.
2. With your abs engaged, gently squeeze your knees together against the ball.
3. Hold for 3-5 seconds, relax, and repeat. Do 5-10 reps in total.

 Heel slides

Level: 2

The heel slide teaches you how to stabilize your lumbar spine as you move your legs. Integrating these movements together makes for a challenging exercise that will help flatten and tone your abdominals while closing your diastasis recti gap.

How to do it:

1. Lie on your back with your legs bent and feet on the floor. Contract your abs and press your lower back into the floor.
2. Keeping your back pressed down, slide one leg away from you while maintaining tension in your abdomen.
3. Slide your foot back in and then repeat on the opposite side.
4. Alternate sides and do 5-10 reps per leg.

Heel taps

Level: 2

The heel tap is a slightly more advanced version of heel slides. Instead of sliding your feet along the floor, you’re going to pick your foot up and extend it outward. This puts more load on your abdominals.

How to do it:

1. Lie on your back with your legs bent and feet off the floor. Contract your abs and press your lower back into the floor.
2. Keeping your back pressed down, lower one leg toward the floor and lightly touch down with your heel.
3. Pull your leg back in, lower it to the floor, and swap sides.
4. Do 5-10 reps on each leg.

Bent knee pullover

Level: 2

The bent knee pullover combines a posterior pelvic tilt with an upper body movement to challenge your upper and lower abdominals at the same time. This is a good exercise for increasing shoulder mobility as well as core stability.

How to do it:

1. Lie on the floor with your legs bent and feet flat. Brace your abs.
2. Contract your abdominals and tilt your pelvis up toward your sternum while simultaneously pressing your lower back into the floor.
3. Extend your arms above your chest, holding a small weight in your hands if required.
4. Maintaining core engagement, lower your arms back until they are straight and just above the floor.
5. Bring your arms back to vertical and repeat 10-15 times.

Bent knee dead bug

Level: 2

The dead bug is so-called because, when you do it, you look like a dying insect lying on its back! Funny names aside, this is a very effective core and diastasis recti exercise, although it is pretty challenging.

How to do it:

1. Lie on your back with your legs bent and feet off the floor. Extend your arms up to the ceiling. Brace your abs and press your lower back into the floor.
2. Keeping your leg bent, lower the heel of one foot to the floor and extend the opposite arm out and back to touch the ground above your head.
3. Bring your leg and arm back to the starting position and then repeat on the opposite side.
4. Continue alternating arms and legs for the duration of your set, aiming for 5-10 reps per side.
5. Make this exercise more challenging by extending your leg and lowering it down to the floor.

Lying bent knee pulls

Level: 2

You probably aren’t ready for full-on leg raises just yet, so this exercise is the next best thing. It works your abs and hip flexors as well as that all-important transverse abdominis.

How to do it:

1. Lie on your back with your legs bent and arms by your sides. Brace your abs and press your lower back into the floor.
2. Lift one leg a few inches off the floor, bend it, and pull your knee in toward your chest.
3. Lower your leg, place it on the floor, and then repeat on the other side.
4. Alternate legs for the duration of your set and do 5-10 reps per leg.

Lying leg lift

Level: 3

The lying leg lift is a classic abdominal exercise. However, it’s also pretty challenging and only really suitable for the latter stages of diastasis recti rehab. Only attempt this exercise if your diastasis recti gap is all but closed and your abs are feeling strong.

How to do it:

1. Lie on the floor with your legs bent and feet flat. Brace your abs.
2. Contract your abdominals and tilt your pelvis up toward your sternum while simultaneously pressing your lower back into the floor.
3. Keeping your legs straight, raise them both off the floor until they are roughly vertical.
4. Lower your legs down to within a couple of inches of the floor and repeat.
5. Keep your lower back pressed into the floor at all times. Do 5-10 clean reps.

Lying leg drop

Level: 3

The lying leg drop is similar to the leg raise, but each rep starts with your legs held vertically. This is no better or worse than lying leg raises – only different. It’s always helpful to know a few similar exercises so you can use them in rotation to keep your workouts interesting and varied.

How to do it:

1. Lie on your back, so your legs are vertical. Try to keep your knees straight, but if you’ve got tight hamstrings, you may need to bend them slightly to achieve 90 degrees of hip flexion. Brace your abs and press your lower back into the floor.
2. Lower your legs down to within a few inches of the floor and then raise them back up again.
3. That’s one rep – keep going!
4. Aim for 5-10 reps.

3. Diastasis Recti Exercises on Your Knees

Kneeling diastasis recti exercises vary from very easy to extremely intense. With all these exercises, you’ll have to use your abdominals not only to control your movements and stabilize your spine but also to support the weight of your internal organs.

Pelvic tilts on hands and knees

Level: 1

If lying pelvic tilts are too challenging for you right now, this is an exercise you can do instead. The movement is very similar, but there is much less resistance to overcome.

How to do it:

1. Kneel on all fours so your shoulders are over your hands and your hips are over your knees. Adopt a neutral spine, i.e., slightly arched. Brace your abdominals.
2. Tilt your pelvis and shorten the distance between your hips and your sternum. Your lower back should round slightly.
3. Return to the neutral spine position and repeat.
4. Do 10-20 controlled reps.

Cat and cow pose

Level: 1

Cat and cow pose is an exercise from traditional yoga. Usually viewed as a lower back mobilizer, this is also an excellent exercise for gently engaging and stretching the abs. Cat and cow pose is a slight progression from kneeling pelvic tilts.

How to do it:

1. Kneel on all fours so your shoulders are over your hands and your hips are over your knees. Adopt a neutral spine, i.e., slightly arched. Brace your abdominals.
2. Shorten your abs and lift the middle of your back up toward the ceiling. Hold for 2-3 seconds.
3. Next, contract your lower back muscles and pull your spine into a slightly hollowed position. Imagine you are trying to lower your abdomen to the floor. Again, hold for 2-3 seconds.
4. Alternate between these two positions for 5-10 slow reps.

Modified donkey kicks

Level: 1

The donkey kick is usually viewed as a glute and lower back exercise. However, to do it, you also need to brace your abs and stabilize your spine. These are the perfect ingredients for an awesome diastasis recti exercise.

How to do it:

1. Kneel on all fours so your shoulders are over your hands and your hips are over your knees. Adopt a neutral spine, i.e., slightly arched. Brace your abdominals.
2. Keeping your leg bent, extend your hip and push your heel up toward the ceiling, taking care not to hyperextend your spine.
3. Hold this position (but not your breath!) for 15-30 seconds.
4. Swap sides and repeat.

Bird dog hold

Level: 2

Bird dog holds are an isometric or static exercise that works your entire posterior chain and abs. It teaches you to use your core to stabilize your spine while moving your arms and legs. As such, it’s a very functional exercise.

How to do it:

1. Kneel on all fours so your shoulders are over your hands and your hips are over your knees. Adopt a neutral spine, i.e., slightly arched. Brace your abdominals.
2. Extend your left leg and right arm so that they are level with the floor. Use your abs to stabilize your spine and prevent any unwanted twisting. Keep breathing throughout.
3. Hold this position for 10-30 seconds, and then switch sides.

Kneeling leg and arm extension with knee tap

Level: 2

If you like the bird dog hold, you’ll probably enjoy this dynamic exercise even more. It’s very similar but involves more movement. As such, it’s slightly more challenging while still being relatively straightforward to perform.

How to do it:

1. Kneel on all fours so your shoulders are over your hands and your hips are over your knees. Adopt a neutral spine, i.e., slightly arched. Brace your abdominals.
2. Extend your left leg and right arm so that they are level with the floor. Use your abs to stabilize your spine and prevent any unwanted twisting.
3. Lower your arm and leg, pull them in beneath your body and touch your knee with your hand.
4. That’s one rep – keep going!
5. Do 5-10 reps and then swap sides.

Half kneeling lift and chop

Level: 3

While you will need a weight for this exercise, you won’t need a lot if you do the movement slowly and smoothly. Even just a water bottle will suffice. The combination of kneeling, lifting and twisting provides your entire core with an excellent workout.

How to do it:

1. Adopt a half-kneeling position with one leg forward and one leg back. Your hips and knees should be set to 90 degrees. Adopt a tall posture and brace your abs.
2. Hold a weight plate, dumbbell, or kettlebell down by your open hip. Pull your shoulders down and back.
3. Rotate your upper body and lift the weight up and across, so it’s overhead. This should be a diagonal movement.
4. Lower the weight back to your hip and repeat.
5. Do 10-15 reps and then swap sides, remembering to reverse your leg position.

Keeling hand walk

Level: 3

The kneeling hand walk is a modified version of the more demanding standing walkout or abs wheel rollout. Both of those exercises are too tough for most women after having given birth, but this modified version is much more accessible. However, it’s still a demanding exercise, so don’t rush into it!

How to do it:

1. Kneel on all fours so your shoulders are over your hands and your hips are over your knees. Adopt a neutral spine, i.e., slightly arched. Brace your abdominals.
2. Keeping your knees stationary, walk your hands forward and lower your abdomen and chest down toward the floor.
3. Move your hands as far forward as feels comfortable, taking care not to hyperextend your lower back.
4. Walk your hands back in to return to the starting position and repeat 5-10 times.

4. Diastasis Recti Exercises on Your Sides

Side-lying exercises tend to work one side of your abs at a time, as well as targeting your oblique or waist muscles. They help ensure that both sides of your abs are equally strong and that there are no left-to-right imbalances. So, make sure you always do the same number of reps on both sides!

Side-lying hip abduction

Level: 1

Side-lying hip abduction, also known as side-lying leg raises, is a medial glute and outer thigh exercise that also gently engages your abs and obliques. You’ll need to use these muscles to stabilize your hips and spine as you move your leg.

How to do it:

1. Lie on your side with your legs straight and your hips and shoulders squared. Rest your head down on your outstretched upper arm. Engage your abs.
2. Lift your uppermost leg off the floor and raise it to around 45 degrees. Point your toes slightly downward to increase glute activation.
3. Lower your leg and repeat.
4. Do 10-15 reps, roll over, and do the same number on the other side.

Clamshells

Level: 1

Like side-lying hip abductions, clamshells work your glutes as much as your abs. Of course, that’s no bad thing given that most people want flat abs and firm glutes! This exercise is so-called because it looks a little like a mollusk opening when you open your hips.

How to do it:

1. Lie down on your side with your hips stacked and knees bent to 45 degrees.
2. Rest your head on your upper arm and brace your core to stabilize your spine and pelvis.
3. While keeping your feet together, lift and rotate your upper knee outward as high as possible without moving your hips or pelvis. Do NOT lean backward.
4. Return to the starting position and repeat before rolling over and changing legs.
5. Stop yourself from rolling backward by doing this exercise with your back and butt pressed against a wall

Side Planks

Level: 2

The side plank is a classic core and abdominal exercise that’s perfect for retraining your diastasis recti. However, it is quite challenging, so ensure you are comfortable with side-lying hip abductions before attempting this exercise.

How to do it:

1. Lie on your side with your legs straight and your hips and shoulders squared. Support your upper body on your bent forearm. Engage your abs.
2. Lift your hips, so your body forms a straight line.
3. Hold this position for 10-30 seconds, and then relax.
4. Roll over and repeat on the opposite side.
5. You can make side planks easier by bending your legs and resting on the side of your knees instead of your feet.

Side plank rotations

Level: 2

This move adds some dynamic rotation to what is normally a static exercise. This increases both the demand on your abs and supporting shoulder. However, despite this extra movement, it is imperative that you maintain core stiffness during this exercise by keeping your abs braced.

How to do it:

1. Adopt the side plank position and brace your abs. Raise your uppermost arm up toward the ceiling, so it’s vertical.
2. Bring your arm down and thread it under your body. Reach through the gap as far as you can.
3. Reverse the movement and reach up to the ceiling again.
4. Do 5-10 reps and then swap sides.

Side plank dips

Level: 3

This final side plank variation introduces some dynamic movement into what is usually a static or isometric exercise. Needless to say, this additional movement means it’s also a more demanding exercise.

How to do it:

1. Adopt the side plank position and brace your abs.
2. Lower your hips down toward the floor and then push them back up to return to the starting position.
3. Repeat for 5-10 reps, and then swap sides.

Hold Up! Not All Workouts are Safe for Diastasis Recti

Diastasis recti usually responds well to abdominal reconditioning exercises. As the rectus abdominus strengthens and tightens, it will gradually pull itself back together. This may be a complete rejoining, or there may still be a narrow gap.

However, there are some exercises you should avoid while you heal your diastasis recti, as they can make things worse.

Exercises to avoid include anything that overloads your abs or make them bow outward. As such, you should avoid:

• Exercises with a pronounced twist, such as twisting crunches
• Sit-sups and crunches
• Full planks on elbows
• Downward dogs
• Double leg lifts (if done too soon)
• Lifting or carrying heavy weights
• High-impact exercises, such as running and jumping
• Any exercise that causes your abdominals to bulge, cone, or dome

Instead, focus on isometric or static exercises where you use your abdominals for bracing rather than producing movement. Once your diastasis recti gap is almost closed, you can start to gradually reintroduce sit-ups, crunches, etc., but only with the approval of your pregnancy health professional.  

Frequently Asked Questions

Got a question about diastasis recti and abdominal training? We’ve got the answers!

Can exercise prevent diastasis recti?

While there is no guarantee that strengthening your abs will prevent diastasis recti, it makes sense that stronger abs are more resilient and less prone to separating. So, if you trained your abs before you got pregnant, there is no reason to stop training your abs as your pregnancy progresses, although you will have to modify your workouts to accommodate the growth of your baby.

However, if you are a non-exerciser, it’s probably not a good idea to start exercising when you become pregnant. Pregnancy is demanding enough without adding a new workout regimen into the mix.

Instead, non-exercisers should stay active by walking and embark on a new workout regimen after having given birth.

What can I do to reduce the risk of diastasis recti?

Diastasis recti is a natural part of pregnancy, and effects many moms-to-be. However, it may be possible to reduce the risk of it happening and make it less severe.

The following may help reduce the chances of developing diastasis recti:

• Avoid gaining too much weight. Weight gain is normal during pregnancy, but excess weight gain increases the risk of abdominal separation. Speak to your healthcare provider to find out the maximum amount of weight you can safely gain, typically 15 pounds per trimester.
• Avoid abs exercises that cause your abs to dome. After the second trimester, you should stop doing sit-ups and crunches and focus more on isometric exercises that involve abdominal bracing, like many of those listed in this article.
• Remain active. Even if you can’t exercise as long or as hard as you did before falling pregnant, you should do your best to remain active during all three trimesters. Regular walking will gently strengthen your abs and lower the risk of unwanted weight gain, both of which could help prevent diastasis recti.

How long after giving birth can I return to exercising?

In most cases, you can start exercising four weeks after a natural birth and 12 weeks after a caesarian delivery. However, you should always defer to your doctor, who may want you to hold off for longer, depending on how your pregnancy went.

While formalized exercise may have to wait for a few weeks, you can start being more active as soon as you feel able by going for progressively longer walks.

How soon will my diastasis recti heal?

Unfortunately, that’s an impossible question to answer as it depends on how wide the gap is, the condition of your abdominal muscles, and how much time and effort you are prepared to put into retraining your abs. It could take a few months, or a year or more.

The thing to remember that healing cannot be rushed and trying to put your own schedule on nature seldom works. So, do your exercises, be patient, and let healing happen naturally.

How often should I do diastasis recti exercises?

You can do some of the lower-intensity exercises pretty much every day. Still, as you start to get stronger and progress to the more challenging movements, every other day will be best, so your muscles get time to recover between workouts.

If your muscles feel sore or tired, that’s a good indicator you are doing too much, and should dial things back a little.

How can you tell if you have diastasis recti without going to the doctor?

You can, but it’s generally best to get it confirmed by a medical professional. To determine if you have diastasis recti:

1. Lie on your back with your knees bent and feet flat.
2. Contract your abdominals and lift your head and shoulders slightly off the floor. Keeping one hand behind your head for support. Look down at your abdomen.
3. Place your other hand above your belly button, palm down, and fingers pointing towards your feet.
4. Use your fingers to gently probe for a gap between the edges of the abs.
5. See how many fingers can fit in the gap between the two sides.
6. If you feel a gap of two or more finger widths, report this to your healthcare provider.

What are the symptoms of diastasis recti?

Diastasis recti doesn’t tend to hurt, so you may not even realize your abdominals have separated unless you feel for it. That said, other symptoms of diastasis recti include:

• A visible bulge or just above or below the belly button
• Softness around your belly button
• Coning or doming when you contract your ab muscles
• Weakness when lifting objects, walking, or performing everyday tasks
• Pain during intercourse
• Pelvic, hip, or lower back pain
• Poor posture
• Urinary incontinence when you sneeze or cough
• Constipation
• Feeling weak in your abdominals

Are there any complications associated with diastasis recti?

If left untreated or in severe cases of diastasis recti, complications can include:

• Umbilical hernia
• Chronic back pain
• Pain during sex
• Urinary incontinence
• Pelvic and hip pain
• Long-term abdominal weakness
• Constipation
• Body image issues

Is it okay to work out after having a baby?

Yes! However, giving birth naturally or by caesarian takes a lot out of your body, so you need to return to exercise gradually. Rushing to regain lost fitness can cause more harm than good. Remember that you’ll also be sleep deprived because of your new baby.

So, with your medical professional’s consent, you can start working out after having a baby, providing you do start gently and listen to your body. In most cases, you should wait four weeks after a natural birth and 12 weeks after a caesarian before you return to exercise.

Is surgery the only solution for diastasis recti?

Surgery is often NOT recommended for treating diastasis recti as it should heal naturally. Some selective abdominal training, as outlined above, will help make the process quicker and more complete.

However, suppose your abdominals do not come back together. In that case, you can elect to have a procedure that’s similar to a tummy tuck. However, this should be viewed as a last resort and is not usually necessary.

How do I get a six-pack if I have diastasis recti?

Firstly, you should allow your diastasis recti to heal before trying to develop a six-pack. You should not do intense abs training until the abdominal gap has all but closed. Doing too much abs training too soon post-partum can cause permanent damage to the abdominal muscles.

Once your diastasis recti has healed, you can start working toward getting six-pack abs in the usual way, i.e.:

• Lower your body fat by eating less and exercising more
• Strengthening the abdominals with targeted core exercises, increasing intensity and training volume over time
• Training all your major muscles to create a pleasing full-body appearance

Can diastasis recti get better on its own?

Maybe! But, using your abs by performing diastasis recti exercises will speed up the process by encouraging the sides of the gaps to come back together. There is a saying in fitness – use it or lose it. Muscles only get stronger with use and leaving them to their own devices means there is no stimulus for change.

Is it too late to fix my diastasis recti?

Even if you’ve had diastasis recti for a long time, you can still reeducate your muscles, strengthen your abs, and make the gap smaller. However, your chances to completely fixing your diastasis recti are somewhat higher if you start shortly after giving birth, i.e., four weeks after a natural birth and 12 weeks after a caesarian delivery.

Can I completely correct diastasis recti after pregnancy without surgery?

In many cases your diastasis recti will heal without surgery. Exercise helps strengthen and tighten the abdominals, so the two sides gradually come back together. However, the gap may not close completely. Providing the gap is small, this is not a functional issue, but some women maybe unhappy about their altered appearance. In this case, surgery maybe necessary.

Can I get diastasis recti more than once?

Even if you heal your current diastasis recti, you could experience the same condition again during your next pregnancy. In fact, having happened once, there may be a weakness in your abdominals making it more likely. One way to avoid this is to train your abs between pregnancies to make sure your abs are stronger than they were before.

What’s the difference between diastasis recti and umbilical hernia?

These two conditions may appear similar but are actually quite different. That’s why you should always get a diagnosis of diastasis recti confirmed by a medical professional. Where diastasis recti is where the rectus abdominus muscle separates down its center line, an umbilical hernia occurs when internal organs bulge through the abdominal wall in the area around the belly button.

If you notice any unusual symptoms during your pregnancy, even if you think it’s just diastasis recti, you should speak to your doctor immediately.

Final Thoughts

The body goes through some amazing changes during the three trimesters of pregnancy. There are hormonal, skeletal, postural, digestive, and muscular changes, all of which allow the fetus to grow and develop.

Needless to say, a developing baby takes up a lot of space, and while the abdomen does stretch, there is a limit to the elasticity of the abdominal muscles.  

And that’s where diastasis recti comes in. The abdominal muscles separate to accommodate the growing baby. Not all women experience diastasis recti but it’s very common.

The good news is that diastasis recti is not permanent, and the abdominal muscles usually come back together naturally over time. Exercise can also help, providing it’s the right kind.

Avoid movements that cause your abs to bulge outward, i.e., sit-ups and crunches, and focus more on bracing. Increase the intensity of your abs workouts gradually, as doing too much too soon could make matters worse.

Finally, understand that diastasis recti is a medical condition and natural healing must be allowed to occur. Speak to your health care professional for advice on how best to treat this pregnancy-related issue.