Foundational Rehab
← Back to Blog
Rehabilitation2026-03-09•6 min read

Diastasis Recti Exercises: Healing Abdominal Separation

What Is Diastasis Recti?

Diastasis recti is the separation of the rectus abdominis muscles (the "six-pack" muscles) along the midline.

Common in:

  • Postpartum women
  • People with repeated abdominal pressure
  • Can occur in men too

    • Signs of Diastasis Recti

  • Bulge or ridge along midline when contracting abs
  • Gap you can feel between muscles
  • Low back pain
  • Poor posture
  • Weak core

    • Self-Test

    1. Lie on back, knees bent

    2. Lift head and shoulders slightly

    3. Feel along midline above/below belly button

    4. Gap of 2+ finger widths may indicate DR

    See a pelvic health PT for proper assessment.

    Safe Exercises

    Diaphragmatic Breathing

  • Breathe into belly
  • Connect breath to pelvic floor
  • Foundation for all exercises

    • Heel Slides

  • Lie on back, knees bent
  • Slowly slide one heel out
  • Keep core engaged, no bulging
  • 10 each side

    • Toe Taps

  • Lie on back, legs at 90°
  • Lower one foot to floor
  • Return with control
  • 10 each side

    • Dead Bug (Modified)

  • Small movements only
  • No bulging or doming
  • Progress slowly

    • Bird Dog

  • On hands and knees
  • Small, controlled movements
  • 10 each side

    • What to Avoid

  • Traditional crunches/sit-ups
  • Planks (initially)
  • Heavy lifting
  • Anything that causes doming/bulging
  • Straining

    • Progression

    1. Master breathing and connection

    2. Small movements (heel slides, toe taps)

    3. Progress to dead bugs, bird dogs

    4. Eventually planks and more

    5. Under professional guidance

    The Bottom Line

    Diastasis recti healing:

    1. Start with breathing — Foundation first

    2. Avoid crunches — Makes it worse

    3. Watch for doming — Stop if you see it

    4. Progress slowly — Patience is key

    5. See a specialist — Pelvic health PT helps

    Foundational Rehab addresses diastasis recti carefully.

    Ready to Start Your Recovery?

    Get personalized rehab programs powered by AI guidance and evidence-based protocols.

    Try the App Free