Before You Start
The right diastasis recti exercises can help strengthen the deep core muscles and support better abdominal recovery, especially after pregnancy. Diastasis recti is a separation of the abdominal muscles along the midline, most commonly seen after pregnancy, though it can also occur from other causes of repeated abdominal strain. The good news is that targeted, gentle exercises can often help close or significantly improve the gap, but not all ab exercises are appropriate, and some popular ones can actually make the separation worse.
This guide focuses on which diastasis recti exercises tend to help, which to avoid, and how to check whether you have diastasis recti in the first place.
Avoid traditional crunches, sit-ups, planks, and heavy lifting until you’ve confirmed your diastasis recti status, ideally with a doctor, physical therapist, or postpartum specialist, since these movements can worsen the separation if done too early.
Quick Reference
| Question | Answer |
| Can exercise fix diastasis recti? | Often improves it significantly; severe cases may need additional treatment |
| When can I start exercising after birth? | Gentle core work often begins around 6 weeks, with medical clearance |
| Are crunches safe? | No, traditional crunches are generally not recommended |
| How long does recovery typically take? | Often 8 to 12 weeks of consistent practice, though it varies by person |
Key Points Before You Begin
- Diastasis recti is extremely common after pregnancy and is not a sign you’ve done anything wrong.
- Deep core and breathing-based exercises are typically the safest starting point.
- Traditional crunches and sit-ups can worsen the gap and are best avoided during recovery.
- A simple self-check at home can give you a rough idea of whether you have diastasis recti.
- Severe or persistent separation may benefit from physical therapy rather than exercise alone.
What Diastasis Recti Actually Is
The Basic Mechanics
The rectus abdominis, the muscle responsible for the ‘six-pack’ look, is made up of two parallel muscle bands connected by connective tissue called the linea alba. During pregnancy, or from other repeated abdominal pressure, this connective tissue can stretch and thin, creating a gap between the two muscle bands.
Why Pregnancy Is the Most Common Cause
As the uterus expands, it places sustained outward pressure on the abdominal wall, which is the primary reason diastasis recti is so common postpartum, affecting a large proportion of pregnant individuals to some degree.
It Can Happen Outside of Pregnancy Too
Significant weight gain and loss, improper heavy lifting technique, and chronic straining can also contribute to diastasis recti in people who haven’t been pregnant.
How to Check for Diastasis Recti at Home
- Lie on your back with knees bent and feet flat on the floor.
- Place your fingers just above your belly button, pressing gently into your abdomen.
- Lift your head and shoulders slightly off the ground, as if starting a small crunch.
- Feel for a gap between the two muscle bands along the midline.
- Note the width (in finger-widths) and depth of the gap, and repeat above and below the belly button.
A gap of roughly two finger-widths or more is often considered diastasis recti, but a physical therapist or doctor can give a more precise assessment.
Why Some Common Ab Exercises Make It Worse
Crunches, sit-ups, and full planks all increase pressure on the abdominal wall in a way that can push the already-separated muscles further apart rather than drawing them back together. This is the most important thing to understand before starting any ab-focused routine after pregnancy or with a known separation: the wrong exercises don’t just fail to help, they can actively set recovery back.
Safe Exercises for Diastasis Recti Recovery
1. Diaphragmatic (Belly) Breathing
Lying on your back, breathe deeply into your belly, allowing it to rise, then gently engage your deep core muscles as you exhale. This is often the very first step in diastasis recti recovery programs.
2. Transverse Abdominis Activation
Often called a ‘belly vacuum’ or core draw-in, this involves gently pulling the belly button toward the spine while maintaining normal breathing, training the deepest core muscle layer.
3. Pelvic Tilts
Lying on your back with knees bent, gently tilt your pelvis to flatten your lower back against the floor, then release. This helps build core control without straining the midline.
4. Heel Slides
While maintaining core engagement, slowly slide one heel away from the body and back, keeping the lower back stable and avoiding any doming or bulging at the midline.
5. Modified Side Planks
A modified, knee-supported side plank can engage the obliques and deep core with less direct pressure on the midline compared to a traditional plank.
6. Bird Dog
On hands and knees, extend one arm and the opposite leg while keeping the core engaged and the back flat, then switch sides. This builds stability without abdominal doming.
7. Standing Core Engagement
Simply practicing core engagement (gently drawing the belly in) while standing, walking, or lifting light objects helps reinforce proper muscle activation throughout the day.
Exercises to Avoid During Recovery
| Avoid | Why |
| Traditional crunches or sit-ups | Increases pressure that can widen the gap |
| Full planks (early on) | Can cause abdominal doming if core isn’t ready |
| Double leg raises | Places significant strain on the midline |
| Heavy lifting with poor form | Increases intra-abdominal pressure without core support |
| Twisting ab exercises (e.g., Russian twists) | Can pull the separated muscles further apart |
Signs You’re Doing Too Much Too Soon
- A visible bulge or doming along the midline during exercise
- Lower back pain that increases with core exercises
- A feeling of pressure or heaviness in the pelvic floor
- The gap feeling wider or deeper after a workout
If you notice doming, pelvic pressure, or leaking urine during exercise, stop and consult a pelvic floor physical therapist before continuing.
What Recovery Typically Looks Like Over Time
The First Few Weeks
Focus is almost entirely on breathing and gentle deep core activation, often with little visible change in the gap itself yet.
Weeks 4 to 8
As core control improves, gentle functional movements like heel slides, bird dogs, and modified planks are typically introduced.
Beyond 8 to 12 Weeks
Many people see meaningful improvement in the gap and overall core strength by this point, though timelines vary widely based on severity, consistency, and individual healing.
When Exercise Alone Isn’t Enough
Some cases of diastasis recti, particularly larger separations or those that haven’t improved after several months of consistent, appropriate exercise, may benefit from working directly with a pelvic floor physical therapist. In a smaller number of cases, particularly with significant functional impact, surgical repair may be considered, though this is typically only after conservative approaches have been tried.
Who Should Be Extra Cautious
- Anyone less than 6 weeks postpartum without medical clearance
- People with a separation wider than 3 to 4 finger-widths
- Those experiencing pelvic floor symptoms like leaking or pressure
- Anyone with a C-section incision that hasn’t fully healed
- People with significant lower back pain alongside the separation
Diastasis Recti Exercises vs General Postpartum Core Workouts
| Feature | Diastasis Recti Program | General Postpartum Core Workout |
| Focus | Closing the midline gap safely | Overall strength and fitness recovery |
| Includes crunches/planks? | Avoided, especially early on | May be included once cleared |
| Pace | Slow, foundational, breath-based | Can progress more quickly |
| Best for | Confirmed or suspected separation | Postpartum recovery without a known gap |
Myths Worth Clearing Up
| Myth | Fact |
| Crunches will help close the gap faster | They often make it worse by increasing pressure on the midline |
| Diastasis recti always requires surgery | Most cases improve significantly with the right exercise approach |
| You can’t exercise at all with diastasis recti | Gentle, targeted exercise is actually a core part of recovery |
| It only happens to people who had large babies or multiples | It can happen regardless of baby size, though these factors can increase likelihood |
What Physical Therapy Sources Recommend
Pelvic floor physical therapy organizations, including resources cited by the American Physical Therapy Association, generally recommend beginning with diaphragmatic breathing and deep core activation before progressing to more dynamic movements, and emphasize avoiding traditional crunches or sit-ups until proper core function has been restored.
When to See a Doctor or Physical Therapist
Seek professional guidance if you notice a significant bulge along your midline, ongoing back or pelvic pain, symptoms of pelvic organ prolapse, or if the gap hasn’t improved after several months of consistent, appropriate exercise. A pelvic floor physical therapist can also confirm whether your exercise routine is actually safe for your specific situation.
Tips for Staying Consistent and Safe
- Start slow, even if you feel ready to do more
- Focus on quality of movement over repetition count
- Watch for doming or bulging and stop if you see it
- Reassess your gap every few weeks to track progress
- Consider a guided postpartum or diastasis-specific program if you’re unsure where to start
Final Thoughts
Diastasis recti is common and, for most people, very manageable with the right approach to exercise. The key is starting with breath and deep core activation, avoiding movements that increase pressure on the midline, and progressing gradually. If progress stalls or symptoms like pain or pelvic pressure show up, working with a pelvic floor physical therapist can make a meaningful difference.
Frequently Asked Questions
How do I know if I have diastasis recti?
A simple home check involves lying down, lifting your head slightly, and feeling for a gap along your midline with your fingers, though a professional assessment is more accurate.
Can men get diastasis recti?
Yes, though it’s less common than in postpartum women. It can occur from significant weight changes or improper heavy lifting.
Is it too late to fix diastasis recti years after pregnancy?
No, many people see improvement with targeted exercise even years postpartum, though results and timelines can vary.
Can diastasis recti cause back pain?
Yes, since the abdominal muscles play a key role in supporting the spine, a weakened core from diastasis recti can contribute to lower back discomfort.
Is walking safe with diastasis recti?
Yes, walking is generally considered safe and even beneficial, as long as you’re not experiencing pain or pelvic pressure.
How many finger-widths is considered a serious separation?
Separations of around 2 to 2.5 finger-widths are common, while gaps of 3 or more finger-widths are often considered more significant and may benefit from professional guidance.
Can I do diastasis recti exercises while pregnant?
Many of the gentle core activation exercises are safe during pregnancy too, but it’s best to check with your doctor or a prenatal fitness specialist first.
Will diastasis recti go away completely on its own?
Mild cases sometimes improve naturally, but most benefit significantly from targeted exercise rather than waiting it out.