Diastasis recti exercises: 5 gentle moves to heal your postpartum core

Bringing a new life into the world is an incredible journey and so is healing afterward. If you’re reading this, chances are you’re tuning into your body and wanting to feel strong, steady, and supported again. First of all, we’re proud of you.

One common part of postpartum recovery that many parents experience (but don’t always hear much about) is diastasis recti. If you’ve noticed a little gap or softness down the middle of your belly, you’re not alone and you’re in exactly the right place for some gentle, safe guidance.

Let’s gently walk through what diastasis recti is, how it can impact your core, and five simple exercises to help you rebuild strength—one feel-good step at a time. No pressure, no rushing—just care, encouragement, and expert-backed guidance from Dr. Jessica Chellsen, PT, DPT, who specializes in pelvic floor and orthopedic physical therapy.

What is diastasis recti?

During pregnancy, your body makes amazing adjustments to support your growing baby, including the stretching of your abdominal muscles. Sometimes, the two sides of the abdominal wall separate slightly along the midline (that line is called the linea alba).

This separation is known as diastasis recti. It’s incredibly common, studies show it affects up to 60% of people postpartum. And while it can sometimes look or feel a little unsettling, it’s a totally normal part of the postpartum healing process.

The good news? With patience, support, and the right kind of gentle movement, many people see improvement over time.

How to know if you have diastasis recti

First things first: it’s completely normal to be unsure about what’s happening with your postpartum body. Bodies change so much during and after pregnancy, and it’s okay to have questions. Here’s a simple way you can check for diastasis recti at home:

Self-check for diastasis recti:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place one hand behind your head for support.
3. With your other hand, place your fingertips just above your belly button.
4. Gently lift your head and shoulders slightly off the floor, like you’re doing a mini-crunch.
5. Feel for a gap between the two sides of your abdominal muscles. You might notice your fingers sinking into space.

What you’re looking for:

• A gap that’s about two finger-widths (or more) wide can be a sign of diastasis recti.
• You might also notice a small bulge or “doming” down the center of your belly when you sit up or strain.

If you’re not sure what you’re feeling (or if the self-check feels confusing, that’s super common!), it’s a great idea to check in with your healthcare provider or a pelvic floor physical therapist. They can offer a professional assessment and tailor support specifically for you.

Remember, that having diastasis recti doesn’t mean you did anything wrong. It’s simply one of the many ways your incredible body adapts to grow and care for new life. Healing takes time, and you deserve all the care and support along the way. 

How can exercises help diastasis recti?

Healing diastasis recti isn’t about doing a million sit-ups (in fact, traditional crunches can sometimes make things worse early on). It’s about reconnecting with your deep core muscles, the ones that support your back, posture, and pelvic floor.

Think of it like giving your body a gentle reminder: “Hey, you’re doing great. Let’s find our strength again, one breath at a time.” The exercises below are safe to start postpartum (once your healthcare provider gives you the green light). They focus on slow, mindful movements to support your core from the inside out.

5 gentle diastasis recti exercises

If you’re navigating postpartum recovery and dealing with diastasis recti, you’re not alone and you’re doing an amazing job. This common abdominal separation can feel frustrating or even overwhelming, but the good news is there are gentle, effective exercises that can help you reconnect with your core safely and gradually.

“I encourage my clients to do “movement snacks” to rebuild their core. You can incorporate a few exercises during nap time or throughout the day instead of feeling like you need to commit to a long workout. I love the hands and knees position for core work because you can do it as you are playing with your baby on the ground.”

—Jessica Chellsen
Owner and Doctor of Physical Therapy at Vibrant Coast Physical Therapy and Wellness

Whether you’re a few weeks postpartum or a few years out, these movements are here to support your body’s healing—one mindful breath and one small step at a time.

When to skip these exercises

Your well-being comes first. If you experience any pain, dizziness, or unusual pressure during these exercises, it’s important to pause and consult your provider. Always listen to your body—your comfort and safety are our top priorities.

1. Deep core breathing

Why it helps:
Breathing might seem too simple to be an “exercise,” but it’s foundational! Deep breathing activates your transverse abdominis, the deep core muscle that acts like a corset around your middle.

How to do it:

• Lie on your back with knees bent, feet flat on the floor.
  
• Place one hand on your chest and one on your belly.
  
• Inhale slowly through your nose, feeling your belly (not your chest) rise.
  
• Exhale through pursed lips, gently drawing your belly button toward your spine.
  
• Repeat for 5–10 breaths.

Tip: Imagine you’re blowing out birthday candles slowly and steadily.

2. Pelvic tilts

Why it helps:
Pelvic tilts strengthen your lower core and reconnect your brain to your abdominal muscles.

How to do it:

• Stay on your back with knees bent.
  
• Flatten your lower back against the floor by gently tipping your pelvis upward (your hip bones tilt toward your ribs).
  
• Hold for a few seconds, then relax.
  
• Repeat 10–15 times.

Tip: Move slowly, think small, subtle movements over big, dramatic ones.

3. Heel sides

Why it helps:
Heel sides engage the core without putting pressure on the abdominal wall.

How to do it:

• Begin in the same position: back flat, knees bent.
  
• Tighten your core gently as you slide one heel away from your body, straightening your leg.
  
• Keep your pelvis stable, no rocking side to side!
  
• Bring the heel back in and switch sides.
  

Repeat 10 times per leg.

Tip: If you notice doming or bulging along your midline, pause and reconnect with your breath.

4. Knee lifts

Why it helps:
This simple movement builds coordination and strength without strain.

How to do it:

• From your back, engage your core lightly.
  
• Lift one knee toward your chest to a 90-degree angle, keeping your hips steady.
  
• Lower and repeat with the other knee.
  
• Go slow and controlled, this isn’t a race!
  
• Aim for 10 lifts on each side.

Tip: Think about keeping your pelvis glued to the floor as you move.

5. Wall-assisted squats

Why it helps:
Squats build whole-body strength, including your core, glutes, and legs, all critical for your daily parent life (hello, bending, lifting, and chasing after little ones).

How to do it:

• Stand with your back against a wall, feet about a foot away from the wall.
  
• Slide down into a shallow squat (knees over ankles).
  
• Hold for a few seconds, focusing on engaging your core.
  
• Slide back up.
  
• Repeat 8–10 times.

Tip: Only go as low as feels comfortable. Think strengthening, not straining.

How often should you do these exercises?

Consistency beats intensity. Try doing these exercises a few times a week, even if it’s just for a few minutes at a time. Some days you’ll have more energy, and some days snuggling with your baby will be the workout. Both are perfectly okay.

Healing is not linear. Celebrate the small wins, feeling a little stronger, standing a little taller, breathing a little easier. You’re making real progress, even if it’s not always visible right away.

How to protect your core during daily life

The little habits you build while getting out of bed, picking up your baby, or doing chores can either support your recovery or slow it down. Here are a few gentle ways to protect your core throughout the day:

• Roll, don’t crunch: Always roll to your side and push up to sit, instead of crunching forward.
  
• Engage before lifting: Gently draw your belly in before lifting your baby or anything heavy.
  
• Avoid twisting motions: Keep movements slow and aligned—no twisting with weight in your arms.
  
• Bend your knees, not your back: Squat down to lift instead of bending at the waist.
  
• Check your posture: Stand tall, relax your shoulders, and avoid slouching throughout the day.
  
• Use support if needed: A postpartum support belt can help stabilize your core for certain tasks.
  

Diastasis recti exercises to avoid

While gentle exercises can help strengthen your core and support healing, some movements may put unnecessary strain on your abdominal muscles and make diastasis recti worse. It’s important to be mindful of the exercises you choose, especially in the early postpartum period. 

“It is important to avoid sit ups and fast twisting exercises if you have diastasis recti. It doesn’t mean you need to avoid them forever, but it’s important to work on healing your core with a PT prior to returning to these types of exercises.” 

—Jessica Chellsen
Owner and Doctor of Physical Therapy at Vibrant Coast Physical Therapy and Wellness

Here are some exercises to avoid:

1. Traditional crunches

Crunches and sit-ups can create too much pressure on your abdominal muscles, pushing them apart further. They don’t engage your deep core muscles the way safer exercises do.

2. Planks

While planks are great for strengthening the core, they can exacerbate diastasis recti if you’re not careful. The position may increase intra-abdominal pressure and strain the midline, so it’s best to skip them or modify them until you’ve healed.

3. Leg lifts

Lifting both legs off the ground while lying on your back can place added pressure on your core. Instead, try a modified version, like lifting one leg at a time while keeping your core engaged.

4. Bicycle crunches

These can also create too much tension in the abdominal area. The twisting motion can stress the connective tissue of your midline, making it harder for the muscles to heal.

5. Heavy lifting or intense weight training

Avoid exercises that involve heavy lifting or intense abdominal engagement until your core has regained strength and stability. This includes certain exercises like deadlifts or squats with added weights.

When to reach out for extra support

If you’re noticing pain, bulging that doesn’t improve, or just want some extra guidance, connecting with a pelvic floor physical therapist can make a big difference. Think of them as your postpartum body’s best friend, a partner in helping you feel strong, steady, and supported.

Conclusion

Parenthood changes everything, including how you feel in your body. Healing your core is a process, and like all good things, it takes time. Give yourself the same kindness and patience you offer your little one. You’re doing something extraordinary, just by showing up each day.

Whether you find a quiet moment for a few deep breaths or sneak in a few gentle moves during naptime chaos, it all matters. Every breath, every stretch, every effort is a step forward. You are strong. You are resilient. You are already enough, exactly as you are right now. And just so you know? We’re here, cheering you on through every small win and every deep sigh. You’re never alone on this journey. 💛