Postpartum
Diastasis recti: safe core exercises after baby
Jonathon PirpichNASM-Certified Personal Trainer5 min read
The short answer
Safe early core work for diastasis recti focuses on breathing and the deep core: exhale-led breathing, heel slides, glute bridges, bird dogs and modified dead bugs, progressed slowly. Skip crunches, sit-ups and anything that makes your belly dome or bulge until your core can manage the pressure. Get cleared by your doctor first, and see a pelvic floor physical therapist if the gap is wide or painful.
If you've noticed a ridge or a soft gap down the middle of your stomach since having your baby, you're in very large company. At six weeks, ab separation is the norm.
The good news is that the right core work, done in the right order, rebuilds your core the right way. The bad news is that most "postpartum ab workouts" online are the wrong order.
What is diastasis recti?
It's a widening of the connective tissue between the two sides of your six-pack muscle, the rectus abdominis, caused by pregnancy stretching the abdominal wall. It often shows up as a ridge, gap or doming along the midline when you sit up.
It's extremely common. In a Norwegian study of 300 first-time mothers, 60.0% had some degree of diastasis recti at six weeks postpartum, 45.4% at six months and 32.6% at twelve months (British Journal of Sports Medicine, 2016). Most women improve with time. About one in three still has some separation a year out.
How do you check for diastasis recti?
A rough self-check takes a minute. Lie on your back, knees bent, feet flat. Lift your head and shoulders slightly off the floor and press your fingertips gently along the midline, above and below your belly button.
Notice how many fingers fit in any gap and how soft or deep it feels. This is a rough check only. A doctor or a pelvic floor physical therapist can measure it properly, and that's worth doing if you feel a wide gap, pain, or a lot of doming.
Which core exercises are safe for diastasis recti?
Start with exercises that train the deep core to manage pressure without bulging: breathing, heel slides, glute bridges, bird dogs and modified dead bugs. Get your doctor's clearance first, especially after a C-section.
| Stage | Exercises | What "good" looks like |
|---|---|---|
| Start here | Exhale-led breathing, heel slides, glute bridges | Belly stays flat, no doming, no breath-holding |
| Next | Bird dog, modified dead bug, side-lying leg lifts | Midline stays flat as limbs move |
| Then | Incline plank, Pallof press, light carries | You can breathe and talk normally |
| Later | Lower planks, loaded squats and hinges | No doming, no leaking, no pelvic heaviness |
The breathing piece is the foundation. Breathe in gently, then as you breathe out, feel your lower belly draw in slightly and your pelvic floor lift. That gentle exhale engagement is what you'll use under every lift later, including picking up the car seat.
Which exercises should you avoid for now?
Anything that makes your belly dome, bulge or cone along the midline, at least for now. That usually means crunches, sit-ups, double leg lifts, full front planks, and heavy lifting while holding your breath.
None of those are banned forever. They're just ahead of where your core is. The rule is simple: if your midline bulges, the exercise is too hard today. Scale it back to the last version that stayed flat, build there for a week or two, and try again.
How do you know when to progress?
When you can do the current level with a flat midline, normal breathing, and no leaking, heaviness or pain. Those four checks, every time.
Progress one variable at a time: a bit more range, a bit more load, or a bit more time, never all three in the same week. Most moms move through the stages in the table over several weeks to a few months, which lines up with the week-by-week plan in rebuilding strength postpartum: a realistic 6-week guide.
When should you see a pelvic floor physical therapist?
If the gap is wide, painful or not improving, or if you have leaking, a heavy feeling in your pelvis, or back pain. A pelvic floor PT can assess what's going on and give you exercises specific to your body.
I'm a strength coach and I don't diagnose, so when a client has significant separation I'm happy to program around a PT's guidance. That combination works well.
Does it matter if you had a C-section?
Yes, it changes the timeline. After a caesarean, the NHS notes you may not be ready to exercise for six weeks or so, and you shouldn't carry anything heavier than your baby at first (NHS).
Start the breathing work only when you're comfortable and cleared, and give the incision area time. The full post-surgery timeline is in when can you lift weights after a C-section.
Why is this worth doing at all?
Because a core that manages pressure well protects your back, your pelvic floor and every lift you'll do for the next 30 years. And because moving again usually helps your head as much as your body.
ACOG's guidance on exercise after pregnancy links regular activity to faster postpartum recovery and notes it can help prevent postpartum depression (ACOG Committee Opinion 804). That's a real reason to make the time.
Getting coached through it
You can absolutely do the early stages at home. Where coaching helps is knowing when to progress and catching doming you can't see yourself.
One pitch. If you're in Flower Mound, here's how postpartum coaching works at my studio, with the core and pelvic floor built into every session for as long as you need. The free 6-Week Challenge is a natural place to start once you're cleared.
Common questions
What exercises should I avoid with diastasis recti?
Early on, skip crunches, sit-ups, double leg lifts, full front planks and heavy lifting with breath-holding if they make your belly dome or bulge along the midline. They're not banned forever. They wait until your core can manage the pressure.
How common is diastasis recti after pregnancy?
Very common. In a study of 300 first-time mothers, 60% had some degree of ab separation at six weeks postpartum, 45.4% at six months and 32.6% at twelve months. Most improve over time.
How do I check myself for diastasis recti?
Lie on your back with knees bent, lift your head slightly, and feel along the midline above and below your belly button for a gap or soft spot. It's a rough check only. A doctor or pelvic floor physical therapist can measure it properly.
Can I do planks with diastasis recti?
Start with incline planks against a counter or bench and watch for doming. If your midline stays flat and you can breathe normally, you can lower the incline over time. If it domes, go back up.
When should I see a pelvic floor physical therapist?
If the separation is wide, painful, not improving, or you have leaking, heaviness in the pelvis or back pain. A pelvic floor PT can assess what's going on and give you exercises specific to you, and a good trainer will program around their guidance.
Sources
- Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine, 2016.
- Physical activity and exercise during pregnancy and the postpartum period (Committee Opinion 804). American College of Obstetricians and Gynecologists, 2020.
- Caesarean section: recovery. NHS.
This article is general fitness education, not medical advice. Check with your doctor before starting a new program, especially if you are pregnant, postpartum, on medication, or managing a health condition.
