Diastasis Recti Exercises: Heal Your Core Separation

Diastasis recti—the separation of the rectus abdominis muscles—is common after pregnancy but can affect anyone. The right exercises can help close the gap, restore core function, and eliminate that "pooch" that won't go away with regular exercise.

Understanding Diastasis Recti

What's Happening

The linea alba (connective tissue between the "six-pack" muscles) stretches and thins, causing:

• Visible gap between abdominal muscles
• Bulging or doming when straining
• Weak, unstable core
• Potential back pain and pelvic floor issues

Who Gets It

• Postpartum women - Very common (up to 60%)
• Pregnant women - Normal during pregnancy
• Men - From chronic pressure, obesity, improper training
• Anyone - With repeated abdominal pressure

Self-Assessment

1. Lie on back, knees bent
2. Place fingers above belly button
3. Lift head slightly (mini crunch)
4. Feel for gap between muscles
5. Measure width in finger-widths

Gap interpretation:

• 1-2 fingers: Mild
• 2-3 fingers: Moderate
• 3+ fingers: Significant

Also note depth—can you feel tension in the linea alba or does it feel soft?

Core Principles

What Helps

• Deep core activation (transverse abdominis)
• Proper breathing patterns
• Pelvic floor coordination
• Gradual progression

What Hurts

• Traditional crunches and sit-ups
• Exercises that cause doming
• Breath holding during exertion
• Too much too soon

The Goal

Not just closing the gap, but creating tension in the linea alba so it can function properly.

Foundation Exercises

Diaphragmatic Breathing

The foundation of diastasis recovery:

1. Lie on back, knees bent
2. Hands on belly
3. Breathe into belly (expand 360°)
4. Exhale slowly, feel natural core engagement
5. 10 breaths, several times daily

Connection Breath

Links breathing to core activation:

1. Inhale, belly expands
2. Exhale, gently draw belly button toward spine
3. Feel pelvic floor lift slightly
4. 10 reps, 3 times daily

Pelvic Floor Activation

Coordinates with deep core:

1. On exhale, gently lift pelvic floor (Kegel)
2. Feel lower belly engage simultaneously
3. Inhale, release
4. 10 reps

Phase 1: Activation (Weeks 1-4)

Dead Bug Progression

Level 1: Heel Slides

1. Lie on back, knees bent
2. Exhale, engage core
3. Slide one heel along floor
4. Inhale, return
5. 10 reps each leg

Level 2: Toe Taps

1. Knees at 90°, feet lifted
2. Exhale, lower one toe to floor
3. Maintain back position
4. 10 reps each leg

Level 3: Full Dead Bug

1. Arms up, knees at 90°
2. Lower opposite arm and leg
3. Keep back flat
4. 10 reps each side

Bird Dog

1. On hands and knees
2. Exhale, extend opposite arm and leg
3. Keep spine neutral (no dipping)
4. Hold 3-5 seconds
5. 10 reps each side

Modified Plank

Incline Plank:

1. Hands on bench or stairs
2. Straight body line
3. Check for doming
4. Hold 10-20 seconds

Wall Plank:

1. Hands on wall
2. Body at angle
3. Hold 20-30 seconds

Phase 2: Stability (Weeks 4-8)

Pallof Press

1. Cable or band at chest height
2. Press hands forward
3. Resist rotation
4. 10 reps each side

Side-Lying Clam

1. Lie on side, knees bent
2. Engage core first
3. Lift top knee
4. 15 reps each side

Glute Bridge

1. Lie on back, knees bent
2. Exhale, engage core
3. Lift hips
4. Don't arch back excessively
5. 15 reps

March with Core Engaged

1. Lie on back, knees bent
2. Engage core, flatten back
3. Lift one knee toward chest
4. Lower, switch legs
5. 10 each leg, maintain engagement

Phase 3: Strength (Weeks 8-12+)

Plank Progression

Full Plank:

1. Forearms and toes
2. Straight line, no doming
3. 20-30 seconds

Side Plank (Modified First):

1. Forearm and knees
2. Progress to feet
3. 15-30 seconds each side

Loaded Exercises

Goblet Squat:

1. Hold weight at chest
2. Exhale on effort, engage core
3. 12-15 reps

Deadlift:

1. Proper bracing before lift
2. Exhale on way up
3. 10-12 reps

Overhead Press:

1. Standing, core engaged
2. Exhale as you press
3. 10-12 reps

Exercises to Avoid (Initially)

High Risk for Doming

• Sit-ups and crunches
• Leg raises (lying)
• V-sits and boat pose
• Bicycle crunches
• Traditional plank (until ready)

When You Might Return to These

• Gap is 2 fingers or less with good tension
• No doming during exercise
• Strong foundation established
• Progressed gradually

Checking for Doming

During any exercise:

1. Look at your midline
2. Does it bulge or cone up?
3. If yes, the exercise is too advanced
4. Regress to easier version

Doming means:

• Linea alba isn't creating tension
• Too much pressure for current strength
• Need to modify or regress

Daily Routine

Morning (5 minutes)

1. Connection breath: 10 reps
2. Pelvic floor activation: 10 reps
3. Heel slides: 10 each
4. Bird dog: 5 each side

Throughout Day

• Practice core engagement during activities
• Standing core awareness
• Check posture

Evening (10-15 minutes)

1. Diaphragmatic breathing: 10 breaths
2. Full Phase 1 or 2 routine
3. Progress to Phase 3 when ready
4. Check for doming throughout

Functional Integration

Lifting Objects

1. Exhale as you lift
2. Engage core before effort
3. Avoid breath holding

Getting Up from Bed

1. Roll to side first
2. Use arms to push up
3. Don't jackknife up

Coughing/Sneezing

1. Support belly with hands
2. Or turn to side

Exercise Classes

• Modify any exercise that causes doming
• Communicate with instructors
• Avoid contraindicated exercises

Progress Tracking

Measure Monthly

• Gap width (finger test)
• Gap depth (tension quality)
• Functional improvements
• Photos (same position each time)

Signs of Progress

• Gap narrowing
• Better tension in linea alba
• Less back pain
• Stronger core in daily activities
• Reduced "pooch"

When Progress Stalls

Possible Reasons

• Doing exercises that cause doming
• Not enough consistency
• Need professional guidance
• Other issues present

Next Steps

• See pelvic floor physical therapist
• Get formal assessment
• May need different approach
• Rarely, surgery considered

Professional Help

Pelvic Floor Physical Therapist

Recommended if:

• Gap greater than 3 fingers
• No improvement after 8-12 weeks
• Pain accompanies diastasis
• Unsure about exercise form
• Postpartum within 6 months

What to Expect

• Internal assessment (optional)
• Core function testing
• Individualized program
• Hands-on techniques
• Usually 6-12 sessions

Summary

Diastasis recti recovery focuses on rebuilding core function:

1. Start with breathing - Foundation of core activation
2. Avoid doming - Regress any exercise that causes it
3. Progress gradually - Activation → stability → strength
4. Integrate daily - Core engagement in all activities
5. Be patient - Takes 3-6+ months for significant improvement
6. Seek help if needed - PT specializes in this

Consistent daily practice (15-20 minutes) can significantly improve abdominal separation. Focus on quality over quantity, and always check for doming.