Diastasis Recti Recovery: Exercises That Actually Work (Evidence-Based Guide)

Emma came to me the following week. Six months later, her diastasis recti had reduced from 3.5 finger widths to less than 1 finger width. She could plank without doming, carry her toddler without back pain, and felt strong and confident in her core. She didn't need surgery or miracle products—she needed the right exercises in the right order.

After 15 years specializing in postnatal fitness and working with over 200 mums across Essex, I've guided dozens of women through diastasis recti recovery. This guide contains everything I teach my clients, based on current research, RCOG guidelines, and real-world results.

What Is Diastasis Recti? Understanding the Truth About "Ab Separation"

Let's start with clarity. Diastasis recti is a widening of the linea alba—the connective tissue that runs down the center of your abdomen, separating your left and right rectus abdominis muscles (your "six-pack" muscles).

The Physical Reality:

• It's Normal During Pregnancy: 100% of women have some degree of abdominal separation by the third trimester. Your body MUST stretch to accommodate a growing baby.
• It's Common Postpartum: 60% of women still have measurable diastasis recti at 6 weeks postpartum. 32% still have it at 12 months postpartum. You're not broken—you're normal.
• It's Not Just About Gap Width: A 2-finger gap with strong, functional connective tissue is better than a 1-finger gap with weak, non-functional tissue. Tension and function matter more than width alone.
• Multiple Pregnancies Increase Risk: Diastasis recti is more common and often wider after second, third, and subsequent pregnancies.

What Causes Diastasis Recti?

1. Pregnancy Hormones: Relaxin softens connective tissue to allow your belly to expand.
2. Intra-Abdominal Pressure: The growing uterus pushes outward, stretching the linea alba.
3. Weak Deep Core Muscles: If your transverse abdominis (deepest core muscle) is weak pre-pregnancy, you're at higher risk.
4. Genetics: Some women have naturally more elastic connective tissue.
5. Multiple Pregnancies or Multiples: More stretch = more separation.

How to Check for Diastasis Recti: The Self-Assessment

You can assess yourself for diastasis recti at 6+ weeks postpartum. Here's the proper method:

Step-by-Step Assessment (6+ Weeks Postpartum Only):

1. Position: Lie on your back, knees bent, feet flat on the floor.
2. Hand Placement: Place 2-3 fingers horizontally just above your belly button, fingertips pointing toward your feet.
3. Gentle Crunch: Exhale and lift your head and shoulders off the ground slightly (like the first 2 inches of a sit-up). Your abs will engage.
4. Feel the Gap: As your abs contract, feel for a gap or "dip" between the muscles. Your fingers will sink down if there's separation.
5. Measure Width: Count how many finger widths fit into the gap. 1 finger = narrow, 2 fingers = mild separation, 3+ fingers = significant separation.
6. Check Multiple Points: Repeat at belly button level and 2 inches below belly button. The gap may be wider in some areas.

What Do the Numbers Mean?

• 0-1 Finger Width: Normal or minimal separation. Most women can return to all exercises.
• 2 Finger Widths: Mild diastasis recti. Usually responds well to targeted exercises within 3-6 months.
• 3+ Finger Widths: Moderate to severe diastasis recti. Requires 6-12 months of consistent rehab. Consider physiotherapy assessment.

The 5-Phase Diastasis Recti Recovery Program

Here's the exact progression I use with every client. This is how to strengthen core after pregnancy properly, respecting your healing timeline:

Phase 1: Weeks 6-8 Postpartum - Reconnection & Awareness

Goal: Re-establish the mind-muscle connection with your deep core (transverse abdominis) and pelvic floor. No gap closure yet—this is about activation.

Foundational Exercises:

1. Transverse Abdominis Activation (3 sets of 10, daily):
   Lie on back, knees bent. Place hands on lower abdomen. Exhale slowly and gently draw belly button toward spine—imagine you're "hugging" your baby with your abs, not sucking in or holding your breath. Hold 5-10 seconds. Release slowly. This is the foundation of ALL diastasis recti recovery.
2. Pelvic Floor Connection (10 slow + 10 quick, 3x daily):
   Your pelvic floor and deep core work together. Imagine stopping the flow of urine (don't actually do this while peeing). Lift and squeeze gently. These pelvic floor exercises after birth are critical for full core recovery.
3. Supported Breathing (5 minutes, 2x daily):
   Lie on back or sit comfortably. Place one hand on chest, one on belly. Inhale through nose (belly rises), exhale through mouth (belly falls). Focus on diaphragmatic breathing—it engages your transverse abdominis naturally.

What to AVOID: Crunches, sit-ups, planks, push-ups, burpees, or ANY exercise that causes doming/coning.

Phase 2: Weeks 8-12 - Building Foundation Strength

Goal: Strengthen your deep core muscles in static positions. Begin to close the gap functionally (tissue tension improves even if width doesn't change much yet).

Progressive Exercises (2-3x Weekly):

1. Dead Bugs (3 sets of 8 per side):
   Lie on back, knees bent at 90°, shins parallel to floor. Lower one foot toward ground while opposite arm reaches overhead. Keep lower back pressed to floor. Return to start. Alternate sides. If you see doming, reduce range of motion. This is one of the best exercises for new mums with diastasis recti.
2. Heel Slides (3 sets of 10 per side):
   Lie on back, knees bent. Activate deep core (belly button to spine). Slowly slide one heel away from you until leg is straight, then slide back. Keep abs engaged throughout—no arching in lower back.
3. Glute Bridges (3 sets of 12):
   Lie on back, feet flat, hip-width apart. Engage core and pelvic floor. Lift hips until body forms straight line from knees to shoulders. Hold 2 seconds. Lower slowly. Strengthens glutes while protecting diastasis recti.
4. Modified Side Planks (3 sets of 20 seconds per side):
   Lie on side, bottom elbow under shoulder, knees bent. Lift hips off ground, creating straight line from knees to head. Hold. Side planks are SAFER than front planks for diastasis recti—they engage obliques without forward abdominal pressure.

Progress Check: Re-assess your gap width every 3-4 weeks. Many women see 0.5-1 finger width reduction by week 12. If no improvement or symptoms worsen, see a women's health physiotherapist.

Phase 3: Weeks 12-20 - Dynamic Movement Integration

Goal: Train your core to handle movement and load. Begin functional exercises that mimic real life (lifting, carrying, bending).

Advanced Exercises (2-3x Weekly):

1. Bird Dogs (3 sets of 10 per side):
   Start on hands and knees. Engage core. Extend opposite arm and leg simultaneously, creating straight line. Hold 3 seconds. Return. Alternate. This builds stability through movement—essential for how to strengthen core after pregnancy functionally.
2. Wall Planks (3 sets of 30 seconds):
   Stand facing wall, hands on wall at shoulder height. Walk feet back until body is at 45° angle. Hold plank position. Engage core—no sagging or doming. Gradually increase duration to 60 seconds.
3. Resistance Band Rows (3 sets of 12):
   Anchor band at chest height. Hold handles, step back until tension. Pull handles toward ribs, squeezing shoulder blades. This teaches core stability during upper body movement.
4. Squats with Overhead Reach (3 sets of 10):
   Stand with feet hip-width apart. Squat down while raising arms overhead. Stand while lowering arms. Engage core throughout—this mimics lifting your baby from the floor.

Testing Front Planks: At 16+ weeks postpartum, if your gap is 2 fingers or less and you have NO doming with wall planks, you can TRY a box plank (on knees). Hold for 10 seconds. Watch your midline—if you see ANY bulging or doming, you're not ready. Wait another month and keep strengthening with wall planks.

Phase 4: 5-9 Months Postpartum - Progressive Loading

Goal: Build strength and endurance. Return to challenging exercises (if cleared by assessment). Continue gap closure.

Advanced Exercises (2-4x Weekly):

• Box Planks: If no doming, hold 30-60 seconds.
• Walking Lunges: Bodyweight first, then add dumbbells.
• Deadlifts: Start with light dumbbells (5-10kg), focus on form.
• Single-Leg Romanian Deadlifts: Challenges core stability and balance.
• Resistance Band Pallof Press: Anti-rotation core exercise (excellent for obliques).

Testing Full Planks: If your gap is 1-1.5 fingers or less and you can hold box planks for 60 seconds with perfect form and NO doming, you can attempt full planks. Start with 10-15 seconds. Watch your midline like a hawk.

Phase 5: 9+ Months Postpartum - Return to Full Training

Goal: Full core strength. Return to any desired activity (running, HIIT, CrossFit, etc.) if cleared by assessment.

What You Can Safely Do (If No Symptoms):

• Full planks and plank variations
• Traditional crunches (if desired—though dead bugs are more functional)
• Running and high-impact exercise
• Heavy strength training
• Return to sport

Maintenance Forever: Even after your diastasis recti "heals," continue prioritizing deep core engagement in all exercises. Once you've had diastasis recti, you're at slightly higher risk during future pregnancies.

Exercises That HELP vs. HURT Diastasis Recti

Let's be crystal clear about which exercises support recovery and which sabotage it.

✅ SAFE & HELPFUL Exercises:

• Transverse Abdominis Activation - The foundation of all rehab
• Dead Bugs - Best exercise for functional core strength
• Bird Dogs - Builds stability through movement
• Glute Bridges - Strengthens posterior chain without straining abs
• Modified Side Planks - Engages obliques safely
• Heel Slides - Gentle core activation
• Pelvic Floor Exercises - Your pelvic floor and core work together
• Wall Planks - Progress toward full planks safely
• Resistance Band Work - Rows, chest presses, shoulder presses (all safe)

❌ AVOID These Exercises (Until Gap Closes to 2 Fingers or Less):

• Traditional Crunches/Sit-Ups - Create massive forward pressure on linea alba
• Full Planks - High intra-abdominal pressure (until later phases)
• Push-Ups - Same issue as planks (substitute wall push-ups)
• Burpees - Combine planks with impact—double risk
• Mountain Climbers - Dynamic plank variation = too much pressure
• Russian Twists - Rotational stress on weak connective tissue
• Bicycle Crunches - Combine rotation with flexion—terrible combination
• V-Sits or Boat Pose - Extreme forward pressure
• Heavy Front-Loaded Exercises - Front squats, overhead presses with heavy weight (use moderate weight)

The "Doming Test": ANY exercise that causes visible doming, coning, or bulging along your midline should be immediately modified or eliminated. This is your body telling you it's not ready for that movement.

C-Section Considerations: Diastasis Recti After Cesarean

If you had a c-section, you can still develop diastasis recti (pregnancy causes it, not just birth method). But your recovery has an additional layer: surgical healing.

Modified Timeline for C-Section + Diastasis Recti:

• Weeks 1-6: Focus on scar healing, gentle walking, and diaphragmatic breathing only. NO core exercises.
• Weeks 6-12: After 6-week check and GP approval, begin Phase 1 exercises (transverse abdominis activation, pelvic floor exercises). Be especially gentle—your abdominal muscles were surgically cut.
• Weeks 12+: Progress through Phase 2 and beyond as tolerated. Stop immediately if you feel pulling, pain, or discomfort at incision site.

These are truly safe exercises after c-section that respect both surgical and diastasis recti recovery. For comprehensive c-section recovery guidance, see my postnatal training page.

Frequently Asked Questions: Diastasis Recti Recovery

How long does it take to heal diastasis recti?

Most women see significant improvement within 3-6 months of consistent, targeted exercise (3-4x weekly). Mild cases (2-finger gap) often close to 1 finger or less by 6 months. Moderate cases (3-finger gap) typically take 6-12 months. Severe cases (4+ fingers) may take 12-18 months or require physiotherapy referral. The key word is CONSISTENT—doing these exercises occasionally won't create results. Your connective tissue needs progressive, regular stimulus to strengthen.

Will my diastasis recti heal on its own without exercise?

Some improvement occurs naturally in the first 8-12 weeks postpartum as pregnancy hormones (relaxin) clear your system. However, research shows that without specific rehabilitation exercises, about 32% of women still have measurable diastasis recti at 12 months postpartum. Targeted exercises significantly improve outcomes. "Waiting and hoping" is not an effective strategy—active rehab is necessary for optimal recovery.

Do I need surgery to fix diastasis recti?

No, most cases respond well to conservative treatment (exercise). Surgery (abdominoplasty or "tummy tuck" with diastasis recti repair) is only recommended if: (1) Your gap is 4+ fingers at 12+ months postpartum despite consistent rehab, (2) You have symptoms that severely impact quality of life (chronic back pain, hernias), or (3) You've completed your family and want aesthetic correction alongside functional repair. Surgery should be a last resort, not a first option. Try 9-12 months of proper rehab first.

Can I do Pilates or yoga with diastasis recti?

Yes, BUT you must modify or avoid certain positions. Avoid: full planks, boat pose, Pilates "hundreds," deep twists, or any exercise causing doming. Safe options: modified side planks, bird dogs, bridges, standing Pilates exercises, gentle yoga flows without planks or deep core work. Best approach: work with a postnatal Pilates or yoga instructor who understands diastasis recti modifications. Not all instructors have this training.

Why do I still look pregnant even though my baby is 6 months old?

This is often a combination of factors: (1) Diastasis recti causing your abdomen to protrude, (2) Weakened transverse abdominis allowing internal organs to push forward, (3) Residual body fat from pregnancy, and/or (4) Posture—many postpartum women develop an anterior pelvic tilt that makes their belly stick out. The good news: proper diastasis recti rehab addresses all these factors. As your gap closes and your deep core strengthens, your abdomen will naturally flatten—even if you haven't lost significant weight. Improved posture makes a massive visual difference.

Last updated: November 26, 2025 | Serving Epping Forest District: Epping, Loughton, Chigwell, Buckhurst Hill, Waltham Abbey, Theydon Bois, Debden, and surrounding Essex communities.