Birthday Gift
Rewards Points
Member Coupon
Exercises to prevent diastasis recti play a key role in core strength and stability throughout pregnancy as well as the postpartum stage. A condition called diastasis recti, where the abdominal muscles divide, may cause aches and back pains and lead to core weakness in the end unless addressed well. Fortunately, some specific, slight exercises can help reduce the risk and aid your body in adapting to the changes of motherhood. In this guide, we will discuss safe and expert-approved exercises that you can perform at home to strengthen your core and encourage recovery.
What Is Diastasis Recti?
Diastasis recti is a condition where the left and right sides of your abdominal muscles separate along the midline of your stomach, creating a visible gap. It occurs when the connective tissue (linea alba) between the muscles stretches and becomes thin, often due to pregnancy, when the uterus rubs up against the abdominal wall.
It may result in a bulge or pooch in the abdomen, pain in the lower back, bad posture, and weak abdominal strength. It is more prevalent in postpartum women, men, or people who are not pregnant due to sudden weight gain or loss, wrong core training, or abdominal stress.
Do Belly Bands Actually Help Prevent Diastasis Recti?
Maternity support belts or belly bands may help reduce the risk of developing diastasis recti when used correctly, though they aren't a guaranteed prevention tool. These bands provide gentle compression to the lower belly and back, which can relieve pressure on the abdominal muscles as your bump grows.
For example, the Momcozy Ergowrap Postpartum Belly Band offers targeted support that helps promote better posture and core alignment—two key factors in minimizing abdominal separation. While helpful, moms-to-be should use the belly bands in combination with safe prenatal exercises, proper lifting techniques, and mindful core engagement for the best preventive results.
What Are the Best Exercises to Help with Diastasis Recti?
Regarding diastasis recti treatment or prevention, the most vital goal is to strengthen the so-called deep core muscles (and specifically the transverse abdominis (TVA) without overloading the midline. These are the eight safe and practical exercises to assist with diastasis recti:
1. Pelvic Tilts
Firmly mobilizes the deep core and pelvis fixation.
How to do it: Start by lying in a supine position with the knees bent, pushing the lower back into the ground, and raising the pelvis by using core muscles.
2. Heel Slides
Strengthens the TVA while keeping your core stable.
How to do it: Lie on your back, engage your core, and slowly slide one heel out and back in, keeping your hips stable.
3. Toe Taps
Great for controlled core activation.
How to do it: With knees bent at 90 degrees above your hips, alternate tapping each foot down while maintaining core engagement.
4. Modified Side Plank
Builds side body strength without excessive abdominal pressure.
How to do it: Lie on your side with your knees bent and lift your hips while keeping your core tight and aligned.
5. Transverse Abdominis Breathing (aka Belly Breathing)
Foundational for reconnecting with deep core muscles.
How to do it: Sit or lie down, inhale deeply, then exhale while pulling your belly button toward your spine.
6. Bridge Pose
Engages glutes and core with minimal stress on the abdomen.
How to do it: Assume the position on your back with bent legs, and thrust the hips upwards together with the muscles in your buttocks almost any time that you have the urge to do so, even by pulling your belly in.
7. Wall Sit with Core Engagement
This exercise strengthens the legs and helps the core learn to stabilize.
When to do it: Lean against a wall and slide down, getting into a sitting position, then draw the core in and hold it in place for 30 seconds to a minute.
8. Bird Dog (Modified)
Improves balance and engages the whole core.
How to do it: On hands and knees, extend opposite arm and leg while keeping hips level and core engaged. Avoid arching your back.
When’s the Best Time to Start Core Exercises to Avoid Diastasis Recti?
Early in pregnancy or during pregnancy is the ideal time to undertake core exercises to prevent diastasis recti, as this is when your abdominal muscles are not yet weak andActivatingvation of your particular the transverse abdominis (TVA) help supporting weight in your growing relieving pressure on the midline.
Nevertheless, there is no better time to begin. You can incorporate some core-safe activities with minimal deconditioning of muscles, even during pregnancy or immediately after childbirth. You should talk to your doctor or midwife before starting any new habit, particularly when you are pregnant or have already given birth.
What Should You Keep in Mind When Working Out with Diastasis Recti?
If you have diastasis recti or are working to prevent it, you must guard your core and avoid activities that increase abdominal separation. The following is what should be remembered:
1. Engage Your Deep Core (TVA)
When defocus efforts on drawing or touching the belly button toward your spine. It assists in the stabilization of your core and healing.
2. Avoid Crunches and Sit-Ups
When performing traditional ab exercises, the midline is subject to strain, and the separation worsens. Avoid crunches, sit-ups, bicycle kicks and full plank until healed.
3. Watch for Doming or Coning
If your belly pushes outward (creating a dome shape) during movement, it's a sign of pressure on the gap. Modify the move or stop altogether.
4. Use Proper Breathing Techniques
Exhale during exertion and inhale on release. It helps activate the core without bearing down on the abdominal wall.
5. Skip Heavy Lifting (Early On)
Lifting heavy weights without proper core engagement can increase intra-abdominal pressure. Start light and focus on form.
6. Prioritize Posture
Poor posture can increase abdominal pressure. Keep your spine aligned, shoulders back, and core lightly engaged—even during daily activities.
7. Work with a Specialist if Possible
A physical therapist or postpartum fitness specialist can guide you safely and tailor exercises to your condition.
8. Be Patient and Consistent
Healing diastasis recti takes time. Light exercises, regular body attention, and recognition will assist you in healing and increasing strength securely.
Which Exercises Should You Skip If You Have Diastasis Recti?
When you have diastasis recti, it is very important not to perform specific movements to aggravate the diaphragmatic gap. Such an increase raises the intra-abdominal pressure and exerts pressure on the midline, which may complicate your recovery and even undo it. Avoiding them gives your body the best chance to recover.
Exercises to avoid include:
1. Crunches & Sit-Ups
With these traditional movements, the abdominal wall protrudes out, exerting direct pressure on the separation and weakening the linea alba.
2. Full Planks & Standard Push-Ups
Without strong transverse abdominis (TVA) engagement, full planks and push-ups can increase abdominal pressure, often causing doming.
3. Double Leg Lifts
Extending both legs in a horizontal position increases the excessive activation of the rectus abdominis and has the potential to improve the abdominal gap.
4. Bicycle Crunches
The twisting+crunching combination adds a sideways and forward pressure on the abdominal wall twisting and crunching combination hinders healing.
5. Russian Twists
The midline can be torqued and generate outward pressure with twisting motions, which is particularly dangerous when your core is unstabilized.
6. V-Ups & Jackknives
These compound ab exercises place excessive strain on both the upper and lower abdominal muscles and are not recommended in recovery.
7. Heavy Overhead Lifting (Without Core Control)
Overhead weights might lead to an unintended bearing down, raising intra-abdominal pressure; this is particularly risky when you are not actually recruiting your core muscles.
8. Traditional Pilates Roll-Ups
Although classic roll-ups are commonly used in Pilates, they can challenge the abdominal wall and, therefore, should be modified or avoided until clearance is obtained.
Ways to Treat Diastasis Recti
Although diastasis recti may be frustrating, the positive fact is that it can be treated in the majority of cases as long as it is approached correctly. Whether it is targeted exercises or supportive tools, here are some effective means to recover and reinforce your core:
1. Practice Core-Safe Exercises
Pay attention to smooth movements that engage the deep core, such as pelvic tilts, heel slides, bird-dog, and transverse abdominis breathing. These can reinforce the center without straining the midline.
2. Use Core Support Garments
Postpartum wraps and belly bands may provide light compressive support as you regain strength. An excellent choice is the Momcozy ErgoWrap Postpartum Belly Band, which provides support to your core and lower back and assists in the recovery process. It can make you feel more stable and take less strain, particularly during the first few weeks of recovery, but keep in mind that it must supplement your core exercise, not substitute.
3. Work with a Physical Therapist
A pelvic floor or postpartum rehab specialist can tailor a recovery plan to your condition and ensure you’re progressing safely.
4. Avoid Core-Straining Movements
Skip crunches, sit-ups, and any activity that causes doming or bulging in the belly. These can slow or reverse healing.
5. Support Your Posture Daily
Standing and sitting with proper alignment reduces unnecessary pressure on your core and supports healing throughout the day.
6. Strengthen the Pelvic Floor
Kegels and breathing techniques that connect the pelvic floor and core activation can boost stability and core function.
7. Eat Nutrient-Rich Foods
A diet rich in collagen (bone broth, leafy greens, vitamin C–rich fruits) and adequate hydration supports tissue repair and muscle recovery.
8. Consider Surgery (as a Last Resort)
In rare, severe cases where the gap remains large or painful after a year of rehab, a tummy tuck (abdominoplasty) may be necessary.
Common Questions About Preventing & Managing Diastasis Recti
Can You Fix Diastasis Recti with Exercise?
Yes, in many cases, diastasis recti can be improved or fully healed with targeted core exercises—especially those that activate the transverse abdominis. Consistent, gentle movement over time can restore core strength and reduce the gap. However, severe cases may require professional guidance or, in rare instances, surgery.
Can You Reduce Your Risk of Diastasis Recti Before Pregnancy?
Absolutely. By improving your core and pelvic floor before you conceive, your risk of symptoms during pregnancy can be lowered. Concentrate on deep core engagement (TVA), correct posture, and breathing strongly in our core before pregnancy, and the better it will be able to support the growing belly.
Is There a Point When Diastasis Recti Can’t Be Fixed?
Most often, diastasis recti is treatable, even several years after childbirth, with correct measures. But when it is very wide and is followed by a hernia, or if it cannot be cleared by exercise with a lucky passage of time, surgical intervention may be required. All that said, it is never too late to core and enhance function.
Do Kegels Make a Difference for Diastasis Recti?
Yes, Kegels help the pelvic floor, which moves in a coordinated way with your core. When the pelvic floor is strong, it stabilizes the whole core system and takes some pressure off the abdominal wall. Kegels can be most effective when paired with deep core breathing and correct alignment.
Are Squats Safe for Diastasis Recti?
When performed correctly through core activation, squats pose no risk or may even be beneficial. Maintain the spine in a neutral position with knees aligned, and do not bear down or allow a bulging belly. Start with bodyweight squats and progress slowly.
Conclusion
The best prevention of diastasis recti begins with education, functional movement, and a strong crossed-linked core. You can mitigate this risk by engaging in exercises suggested by experts, having good posture, and being mindful of your body. From pre-pregnancy to modern motherhood, these tips support your movement and empower mama-bod with strength and abandon--because, after all, a healthy and sound core does build a strong, empowered mama.
