Diastasis Recti: Exercises to Heal Your Core After Pregnancy
What Is Diastasis Recti?
Diastasis recti is a separation of the left and right sides of the rectus abdominis (the "six-pack" muscle) along the linea alba—the connective tissue running down your midline.
This separation is normal during pregnancy and affects nearly all women by the third trimester. For most, it resolves naturally within the first year postpartum. But for some, it persists and requires intentional rehabilitation.
Signs You May Have Diastasis Recti
How to Check for Diastasis Recti
1. Lie on your back with knees bent
2. Lift your head slightly (not a full crunch)
3. Place fingers horizontally just above your belly button
4. Feel for a gap or soft spot between the two muscle bellies
5. Measure the width (in finger-widths) and depth
Normal: Less than 2 finger-widths with tension felt when you lift your head
Diastasis: 2+ finger-widths, especially if the gap feels soft and doesn't generate tension
What NOT to Do
Avoid Exercises That Increase Intra-Abdominal Pressure
Until your core is reconnected:
Don't Just "Suck It In"
Constantly drawing in your belly doesn't help and may worsen dysfunction by creating more pressure.
The Foundation: Reconnect Your Core
Before strengthening, you need to reconnect with your deep core system:
1. Diaphragmatic Breathing
Your core starts with your breath.
1. Lie on your back with knees bent
2. Place one hand on chest, one on belly
3. Inhale through nose—belly should rise, chest stays still
4. Exhale slowly through mouth—belly falls
5. Practice 3-5 minutes daily
2. Pelvic Floor Connection
Your pelvic floor and deep core work together.
1. During exhale, gently lift your pelvic floor (like stopping urine or passing gas)
2. Don't squeeze your glutes or hold your breath
3. Release completely on inhale
4. Practice 10-15 reps, 3x daily
3. Transverse Abdominis Activation
The deepest abdominal layer that wraps around your trunk.
1. Lie on back with knees bent
2. Find your hip bones, then move your fingers slightly inward and down
3. Exhale and gently draw your lower belly toward your spine
4. You should feel a gentle tightening under your fingers
5. Maintain normal breathing while holding
6. Hold 10 seconds, 10 reps
Progressive Core Exercises
Once you can activate your deep core without doming:
Level 1: Foundational (Weeks 1-4)
Dead Bug Prep
1. Lie on back, knees bent, feet flat
2. Exhale and engage core
3. Lift one foot slightly off ground, maintain neutral spine
4. Lower, repeat other side
5. 10 reps each side
Heel Slides
1. Lie on back, knees bent
2. Exhale, engage core
3. Slide one heel along floor, extending leg
4. Return, repeat other side
5. 10 reps each side
Level 2: Building (Weeks 4-8)
Full Dead Bug
1. Lie on back, arms toward ceiling, knees at 90°
2. Exhale and engage core
3. Lower opposite arm and leg toward floor
4. Return, repeat other side
5. 10 reps each side
Bird Dog
1. On hands and knees, spine neutral
2. Exhale and engage core
3. Extend opposite arm and leg
4. Hold 3 seconds, return
5. 10 reps each side
Modified Side Plank
1. Lie on side, knees bent, elbow under shoulder
2. Exhale and lift hips
3. Hold 15-30 seconds
4. 3 reps each side
Level 3: Strengthening (Weeks 8-12+)
Pallof Press
1. Stand sideways to cable or band anchor
2. Hold handle at chest
3. Press arms straight, resist rotation
4. Hold 3 seconds, return
5. 10 reps each side
Full Side Plank
1. Progress from modified version
2. Straight legs, stacked feet
3. Hold 20-30 seconds
4. 3 reps each side
Front Plank (when ready)
1. Only when no doming occurs
2. Start from knees if needed
3. Focus on core engagement, not just holding
4. 20-30 seconds, 3 reps
How Long Does Healing Take?
Progress markers:
When to See a Professional
A pelvic floor physical therapist is the gold standard for diastasis recti assessment and treatment.
The Bottom Line
Diastasis recti is common, treatable, and not a reason for surgery in most cases. The key is:
1. Reconnect with your deep core before strengthening
2. Avoid exercises that cause doming
3. Progress gradually through levels
4. Be patient—healing takes months, not weeks
Your core can absolutely heal. It just needs the right approach.
Foundational Rehab provides progressive core programs designed to rebuild strength safely after pregnancy.