5 Safe Postpartum Core Moves to Fix Diastasis Recti

 

Healing after childbirth is a journey that requires patience, intention, and care. Starting with safe postpartum exercises specifically designed to address diastasis recti is one of the most effective ways to restore your core strength and confidence. While bringing a baby into the world is a transformative experience, the physical reality of a softened midline can leave many new mothers feeling disconnected from their bodies. This separation of the abdominal wall is not just an aesthetic concern—it impacts your functional foundation, influencing how you lift, carry, and move throughout motherhood.

Instead of rushing into traditional crunches or high-impact workouts that can worsen the abdominal gap, the focus should be on deep transverse abdominis activation. These core muscles act like an internal corset, wrapping around your torso to provide tension and stability. A breath-led, mindful approach ensures that every contraction supports the gradual reconnection of the rectus abdominis. This method shifts the mindset from “working out” to “moving with purpose,” promoting postpartum core rehabilitation and long-term pelvic floor health.

What Is Diastasis Recti?

Pregnancy reshapes a woman's body in miraculous ways, but it also leaves behind a quieter, less discussed transformation beneath the surface. Diastasis recti is not a flaw or a failure of the body—it is simply the story of creation written into the connective tissue.

As the belly expanded to cradle new life, the two large parallel bands of abdominal muscle parted ways at the linea alba, creating a separation that often lingers long after the baby is in your arms. For many women, this manifests as that stubborn postpartum abdominal separation that no amount of traditional crunches seems to fix.

This separation, however, is rarely just about aesthetics. That lingering "mom pooch" is often accompanied by a chorus of physical complaints that modern motherhood quietly accepts as normal: the nagging lower back pain after carrying a toddler, the feeling of weakness when lifting something slightly too heavy, the subtle shift in posture that throws everything off balance.

Beneath the surface, the pelvic floor core connection becomes compromised, creating a ripple effect that impacts everything from bladder control to deep stabilization. When the deep core cannot engage properly, the pelvic floor suffers in silence, and the body begins to compensate in ways that lead to chronic discomfort.

The path to healing does not lie in endless sit-ups or punishing workouts that actually worsen the separation. Instead, it requires a smarter, more intimate approach to movement—one that prioritizes intra-abdominal pressure management above all else.

Why Traditional Ab Workouts Can Make It Worse

In the rush to "get your body back," it’s easy to fall into traditional fitness routines—but many standard exercises are contraindicated for diastasis recti during early recovery. Crunches and sit-ups, for example, create outward pressure, often called “doming,” that pushes against the weakened midline instead of supporting it. If your stomach protrudes in a cone shape during a workout, your body is signaling that intra-abdominal pressure is too high for your current structural integrity.

Postpartum healing isn’t measured by effort—it’s cultivated through mindful, intentional movement. Focusing on diaphragmatic core engagement and slower, controlled exercises protects the delicate linea alba stretched during pregnancy. Coordinating each exhale with a gentle pelvic floor lift trains the deepest core layers, regulating intra-abdominal pressure and transforming your torso into a stable, supportive structure.

How to Know If You Have Diastasis Recti

Before beginning any safe postpartum core exercises, it’s important to determine whether you have diastasis recti. Checking for this condition at home is simple and can guide your approach to healing.

Simple At-Home Test

1.     Lie on your back with your knees bent and feet flat on the floor.

2.     Lift your head slightly as if performing a gentle crunch, engaging your abdominal muscles.

3.     Place your fingers along the midline of your abdomen, just above and below the belly button.

4.     Assess the gap between the left and right sides of the rectus abdominis.

If you can feel a separation of more than two finger-widths, it’s a clear signal that your core needs targeted postpartum healing exercises before returning to traditional abdominal workouts. Even a smaller gap may benefit from mindful activation of the transverse abdominis and pelvic floor to support ongoing recovery.

Performing this simple assessment allows you to safely tailor your postpartum routine, ensuring that each movement contributes to rebuilding a strong, functional core rather than exacerbating separation.

The Role of the Deep Core in Postpartum Healing

Healing your core begins with a deep understanding of the transverse abdominis, your body’s most sophisticated internal support system. Rather than a simple flat muscle, think of it as a biological corset that wraps around your midsection, providing the tension needed to stabilize your spine, support your organs, and protect your pelvic floor.

Activating this deep layer correctly engages the primary mechanism for drawing the separated abdominal walls back toward the midline, effectively closing the diastasis recti gap from the inside out. Unlike traditional “six-pack” muscles, this deep core layer is the true foundation of postpartum recovery.

Prioritizing deep core activation over superficial movements ensures that your connective tissue heals in a strengthened, supportive position. This approach safeguards the lower back and pelvic floor while allowing your abdominal wall to recover safely, creating a firm, resilient core that supports both function and long-term wellness.

5 Safe Diastasis Recti Exercises Postpartum

These doctor- and physiotherapist-approved postpartum core exercises are gentle yet highly effective, designed to rebuild strength, protect the abdominal wall, and restore functional movement after childbirth.

1. Diaphragmatic Breathing (Core Connection Breath)

Where Healing Begins

This foundational exercise reconnects your breath with your core and pelvic floor, creating the internal support needed for safe postpartum recovery.

How to Do It:

• Inhale deeply through your nose, allowing your ribs to expand.
• Exhale slowly while gently drawing your belly inward toward your spine.

Why It Works

By activating your transverse abdominis without strain, this exercise establishes the core-to-breath connection, preparing your abdominal wall for more challenging movements.

2. Heel Slides

A Beginner-Friendly Core Strengthener

Heel slides are a highly effective method to improve postpartum core stability and teach precise abdominal control.

Steps:

• Lie on your back with knees bent and feet flat on the floor.
• Engage your core gently.
• Slowly slide one heel away from your body, then return.

Key Tip: Keep your belly flat—avoid doming—to ensure safe diastasis recti recovery.

3. Glute Bridges with Core Engagement

Strengthen Glutes and Deep Core Together

Your glutes and core work hand-in-hand for postpartum recovery. This exercise builds strength where it matters most while keeping the abdominal wall protected.

Benefits:

• Strengthens glutes and lower back
• Activates the deep core
• Supports the spine and pelvic floor

How to Perform:

• Lie on your back with knees bent, feet hip-width apart.
• Engage your core and lift your hips toward the ceiling.
• Hold for a few seconds, then slowly lower.

4. Modified Dead Bug

Functional Core Strength for Daily Life

The modified dead bug replicates everyday movement patterns, such as lifting or reaching for your baby, making it both practical and safe.

How It Helps:

• Improves coordination and spinal stability
• Strengthens deep abdominal muscles without pressure on the midline
• Enhances control for real-life postpartum tasks

How to Perform:

• Lie on your back with knees bent and arms lifted toward the ceiling.
• Slowly extend one leg and the opposite arm, keeping your core engaged.
• Return to starting position and repeat on the other side.

5. Wall Sit with Core Activation

Build Upright Core Strength Safely

This exercise teaches your core to stay engaged during upright, functional movement—a key skill for everyday postpartum life.

Steps:

• Stand with your back against a wall and slide down into a seated position.
• Engage your deep core and gently lift your pelvic floor.
• Hold for 20–30 seconds, maintaining a neutral spine.

Key Benefit: Strengthens your core while supporting your lower back and abdominal wall, preparing you for real-world tasks like lifting, carrying, and bending safely.

How Often Should You Do These Exercises?

To see meaningful progress, consistency matters far more than intensity. Aim to dedicate 10–15 minutes per day, performing these exercises 4–5 times per week.

Short, focused sessions allow your deep core muscles to activate correctly without overstressing the abdominal wall. Over time, this steady practice rebuilds strength, improves coordination, and supports the natural closure of the midline.

Movements to Avoid with Diastasis Recti

During postpartum recovery, protecting your core is essential to allow the abdominal wall to heal safely. Certain exercises can place excessive strain on the linea alba and increase intra-abdominal pressure, which may worsen separation or slow progress.

Avoid exercises such as:

· Crunches – Forceful forward bending pushes the midline outward.

· Sit-ups – Similar to crunches, they create excessive tension on weakened connective tissue.

· Russian twists – Twisting movements can exacerbate abdominal separation.

· Full planks (in early stages) – Holding the body rigid can overload the core before it’s ready.

· Double leg raises – Lifting both legs simultaneously can place high pressure on the midline.

Instead, focus on gentle, controlled core activation that supports the deep abdominal muscles.

Postpartum Core Healing Timeline

Every postpartum journey is unique, but with consistent, mindful practice, many women notice meaningful improvements in their core strength and diastasis recti within 6–12 weeks.

It’s important to remember that postpartum recovery isn’t about rushing to “bounce back” or returning to pre-pregnancy workouts overnight. True healing is a deliberate process—rebuilding the deep core, restoring stability, and strengthening the abdominal wall so it functions better than before.

When to See a Pelvic Floor Physiotherapist

Recognizing the right moment to consult a postpartum core specialist is a form of proactive self-care that can transform standard recovery into a precise, clinical diastasis recti restoration. Sometimes, the body needs a more nuanced approach than general at-home routines can provide.

Signs it’s time to seek professional guidance include persistent lower back pain, a sense of pelvic heaviness, or urinary leakage—common indicators that your deep core system requires recalibration. Partnering with a therapist allows for a personalized diastasis recti assessment, uncovering subtle compensations your body may have developed during pregnancy.

If you’ve been diligent with your home exercises for three months or more without noticeable improvement in the abdominal gap or overall core stability, it’s time to pivot. A specialist can provide tactile cues and corrective guidance that simply can’t be delivered through a screen, helping you safely rebuild strength and restore confidence in your core.

Conclusion

In the quiet moments between diaper changes and midnight feedings, it’s easy to feel disconnected from your body. Healing diastasis recti isn’t about rushing back to a pre-baby version—it’s about meeting your body where it is today and guiding it forward with care.

With progressive core rehabilitation, patience, and just ten minutes of mindful practice each day, you awaken the deep transversus abdominis, your body’s natural internal corset. Each gentle exercise and conscious breath becomes a step toward rebuilding strength from the inside out, layer by layer.

Place a hand on your belly, inhale into your ribs, and exhale with a gentle lift of your pelvic floor. You’re not recreating what was—you’re building something stronger: a core that has grown, stretched, and carried life, ready to support everything that comes next.

 

FAQs 

1. Can diastasis recti heal completely with exercise?

Yes—targeted deep core training can often significantly reduce or even fully close the abdominal gap. Consistent, mindful activation of the transversus abdominis and pelvic floor is key, and progress is highly individual depending on the severity of the separation and your overall postpartum recovery.

2. When can I start postpartum core exercises?

Most women can begin gentle core activation and diaphragmatic breathing within days after delivery, provided they have medical clearance. Early engagement focuses on restoring connection with the deep core and supporting the healing of the linea alba without adding undue strain.

3. How long does it take to flatten the postpartum belly?

Visible improvements often appear within 6–12 weeks of consistent, mindful practice. Remember, postpartum recovery is about building functional strength and restoring core stability, not simply chasing a pre-pregnancy aesthetic.

4. Are planks safe for diastasis recti?

Planks are not recommended in the early stages, as they can increase intra-abdominal pressure and worsen separation. They can be gradually reintroduced once deep core activation is mastered and proper spinal alignment can be maintained safely.

5. Do I need equipment for these exercises?

No—these exercises are bodyweight-based and can be performed safely at home. The focus is on precision, control, and consistent activation, rather than resistance or heavy machinery, making postpartum core rehabilitation accessible to every new mom.