7 Core-Strengthening Exercises for Diastasis Recti

Diastasis recti refers to the separation of abdominal muscles that make up the rectus abdominis, which is common in pregnancy. Your rectus abdominis is made up of two parallel bands of muscles located on either side of your torso. They are joined together by a thin strip of tissue called the linea alba. Diastasis recti occurs when this strip of tissue is overstretched, resulting in a visible bulge.

It can heal on its own, but around one-third of women still have diastasis recti a year after childbirth without treatment. The good news is that doing specific core exercises can help you recover more quickly. Additionally, these exercises can strengthen the muscles that support your back and pelvic floor.

Can diastasis recti be corrected with exercise?

Research is mixed about exactly which exercises are best, but in general, targeted exercises do help correct diastasis recti. A 2022 review of studies, for example, found that exercise helps treat the condition but highlighted the need for specific exercise protocols to be standardized. 

Specifically, core-strengthening exercises improve the visual bulge caused by diastasis recti and restore function more quickly than doing nothing. These exercises need to be done consistently (at least three times a week) and it may take at least 8 weeks to see results. But even if the exercises don’t improve your diastasis recti, they will help strengthen your rectus abdominis muscles, which protects your back, pelvic floor, and posture.

What are the best exercises for diastasis recti?

Exercises that strengthen your rectus abdominis (six-pack muscles), transverse abdominis, and pelvic floor muscles can help with diastasis recti. These exercises restore the normal placement of the linea alba, which minimizes the abdominal bulge. They also help restore the function of your core muscles to support your back, posture, and pelvic floor. 

Here are seven core-strengthening exercises for diastasis recti. Do these at least three times a week. If you have pain or other concerning symptoms while doing the exercises, stop and talk to your doctor. 

1. Abdominal bracing 

This abdominal bracing exercise activates your lateral abdominals to strengthen your core. And it does so without putting pressure on your healing rectus abdominis muscles. Once you get the hang of it, try engaging your core throughout the day, especially when doing things like picking up your baby or putting away groceries. This can help prevent your diastasis recti from getting worse.

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Place your hands on your belly right above your pelvic bones. This will help you feel when you contract your abdominals, to ensure you are doing it correctly.

• Step 3: Take a deep breath in. 

• Step 4: Exhale and contract your abdominals. Think about drawing your belly button into your spine. As you do this, you should feel your lateral abdominals tighten under your fingers. If you are having trouble doing this, try coughing. This will help your abs brace naturally. 

• Step 5: Hold this tension for 10 seconds and then relax.

• Step 6: Repeat 10 times for 2-3 sets.

2. Bent knee fall out

The bent knee fall out exercise strengthens your core muscles, including your pelvic floor. This is a slow, purposeful exercise that helps you regain control of your deep core muscles. 

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Brace your abdominals using the steps you learned above. Then, keep your hands resting on your abdominals to ensure the muscles stay engaged.

• Step 3: Keep your feet flat on the floor as you slowly let your right knee fall to the side. Your left knee and both hips should remain still. Only go as far as you can while keeping your abdominals braced.

• Step 4: Bring your right leg back to the starting position and repeat the move with your left knee.

• Step 5: Do 2 sets of 10 repetitions on each side.

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3. Pelvic tilt (on all fours) 

This all-fours pelvic tilt exercise engages all of your core muscles, without putting added pressure on your rectus abdominis muscles. 

• Step 1: Start on all fours, with your hands beneath your shoulders, your knees under your hips, and your back in a flat position.

• Step 2: Draw in your lower stomach, as you think about pulling your belly button into your spine.

• Step 3: Hold for 10 seconds.

• Step 4: Repeat 10-20 times.

4. Heel slides

The heel slide exercise strengthens your deep core muscles, along with your pelvic floor and hip muscles.

• Step 1: Lie on your back with your knees bent and feet flat on the floor.

• Step 2: Perform an abdominal brace.

• Step 3: Hold this brace as you slide your right heel along the floor until your leg is straight.

• Step 4: Slowly pull it back into a bent position.

• Step 5: Repeat with your left heel. If you can maintain the abdominal brace, you can further challenge yourself by lifting your right arm overhead while sliding your heel out.

• Step 6: Repeat 10 times with each leg.

• Step 7: Perform 2-3 sets.

5. Toe taps

The toe tap exercise builds up strength in your transverse abdominis, rectus abdominis, obliques, and hips. If you can’t maintain your abdominal brace, or you notice your stomach bulging out more, while doing this move, skip it and perform the other exercises until you build your strength up.

• Step 1: Lie on the floor with your knees bent and your feet flat on the floor.

• Step 2: Perform an abdominal brace, and then bring both legs up (one at a time) into a tabletop position. At this point, your knees should be bent at a 90-degree angle.

• Step 3: Slowly lower your right foot down as you tap your big toe to the floor. Then, bring it back up to the tabletop position.

• Step 4: Repeat with your left foot. Your abdominal muscles should be braced or engaged throughout the movement.

• Step 5: Repeat 10 times with each leg.

• Step 6: Perform 2-3 sets.

6. Glute bridge

The simple yet effective glute bridge exercise strengthens your core muscles, along with your hips and legs. 

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Brace your abdominals and, pushing through your heels, lift your hips off the floor.

• Step 3: Keep lifting your hips up until your body makes a straight line. Hold for 5 seconds.

• Step 4: Lower back down to the starting position.

• Step 5: Repeat 15 times.

• Step 6: Perform 2-3 sets.

7. Bird dog

The bird dog exercise is a more advanced move as it requires you to keep yourself balanced and stable using your core muscles. But it is a fabulous move to strengthen your deep core muscles. 

• Step 1: Start on all fours, with your hands below your shoulders, your knees under your hips, and your back flat.

• Step 2: You can tuck your toes under for more stability.

• Step 3: Brace your abdominals and lift your right arm as you extend your left leg straight behind you. Avoid arching your back.

• Step 4: Pause at the top of the move, and then return to the starting position.

• Step 5: Repeat the move using your left arm and right leg.

• Step 6: Continue alternating sides, always keeping your abdominals braced. 

• Step 7: Do 2-3 sets of 5 repetitions on each side.

When should you start core exercises for diastasis recti?

According to the American College of Obstetricians and Gynecologists, you may be able to start gentle pelvic floor exercises a few days after giving birth. However, some people, especially those who have had a C-section or complications from delivery, may need to wait 6 to 8 weeks or longer. Talk to your healthcare professional for guidance if you’re unsure.

The exercises above gently strengthen the core muscles as your diastasis recti heals, so you can eventually work up to more intense exercises, like the plank. When you can perform exercises without your belly “doming” or protruding, you can progress into a more advanced exercise routine. 

If you don’t see improvement after 6 months of doing the exercises, other treatment options, such as surgery, can be discussed with your healthcare professional. 

What makes ab separation worse?

If you have diastasis recti, it’s important you avoid doing any exercises or movements that cause your abdominal bulging or doming to get worse. It’s also important to stay away from abdominal exercises that can make the condition worse.

Experts say to avoid the following exercises and activities for the first 6 months (or until your diastasis recti has healed): 

• Spinal flexion

• Sit-ups

• Crunches

• Spinal rotation

• Lifting both legs straight off the ground with lying flat on your back

• Bicycle crunches

• Lifting anything too heavy

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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