Diastasis Recti Rehab

Reconnect Your Core: A Friendly Guide to Diastasis Recti Fitness

Just had a baby and feel like your core’s gone missing? You’re not alone. Diastasis Recti is a super common postpartum condition — and with the right movements and care, you can heal and come back stronger.

Let’s break it down and get you feeling confident in your core again.

What is Diastasis Recti?

Diastasis Recti is the separation of the abdominal muscles (the “six-pack” muscles) that often happens during pregnancy. It can leave a visible gap in the belly, cause back pain, poor posture, or that stubborn belly pooch.

Good news: It’s fixable — and movement is your best friend.

Why Diastasis Recti Fitness Matters

• Restores Core Strength: Rebuilds the deep abdominal muscles that support your spine and pelvis.

• Improves Posture: Helps align your body and reduce slouching.

• Reduces Back & Pelvic Pain: A stable core eases pressure on your lower back.

• Supports Daily Movement: From lifting your baby to carrying groceries — it all gets easier.

• Boosts Confidence: Feeling strong at your center has a powerful ripple effect.

Safe & Effective Exercises to Start

Forget crunches and planks (for now). Diastasis Recti needs gentle, targeted rehab first.

• Pelvic Tilts: A gentle way to engage your core without strain.

• Transverse Abdominal Breathing: Activates the deepest abdominal layer.

• Heel Slides & Toe Taps: Build strength while keeping your core protected.

• Wall Sits or Modified Bridges: Strengthen the lower body while keeping alignment.

• Progressive Core Work: With a trainer or physiotherapist, move gradually to planks, squats, and more once the gap closes.

What to Avoid (At Least for Now)

• Sit-ups, crunches, Russian twists

• Standard planks or push-ups

• Heavy lifting with poor core engagement

• Any exercise that causes bulging along your midline

Tips for Healing & Progress

• Be patient — healing takes time and consistency.

• Focus on quality over quantity — slow, controlled movements win.

• Breathe properly — exhale during effort to protect your core.

• Use support if needed — postpartum belts or physio taping can help early on.

• Consult a women’s health physiotherapist if you're unsure where to begin.

Final Thoughts

Diastasis Recti isn’t the end of your fitness journey — it’s the start of a smarter, more connected one. With the right approach, you can rebuild your core, feel stable in your body again, and return to the workouts you love.

Your strength didn’t disappear — it just needs a little reintroduction.