11 Core-Strengthening Exercises for Diastasis Recti

Diastasis recti refers to the separation of abdominal muscles that make up the rectus abdominis. This 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.

What are signs and symptoms of diastasis recti?

You might be wondering this if you’ve noticed a bulge in the belly wall. Diastasis recti looks like a bulge or bump in the middle of your abdomen, usually near your belly button. It can show up or worsen when you contract your abdominal muscles, and you may be able to feel it with your fingers. It can be painful, but not always. 

Diastasis recti doesn’t cause other symptoms, but it’s often linked to:

• Low back pain

• Difficulty engaging your core muscles

• Changes in posture

• Leaking of urine

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 11 core-strengthening exercises for diastasis recti. Do these at least 3 times a week. If you have pain or other concerning symptoms while doing the exercises, stop and talk with a healthcare professional. 

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. To practice abdominal bracing, follow these steps:

• 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’re 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’re 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 to 3 sets.

EXPERT PICKS: WHAT TO READ NEXT

• What causes diastasis recti? Learn more about risk factors of this condition and other treatment options.

• How long should you wait to have sex after giving birth? Find out why most obstetricians say to wait 6 weeks.

• It’s important to ease back into your exercise routine slowly. Read more about this and other tips for your postpartum workout plan.

2. Diaphragmatic breathing

Diaphragmatic breathing, or “belly” breathing, is slow and deep. It can help strengthen the belly muscles. It also signals the mind and body to calm down, which can be helpful in stressful situations. Follow these steps for diaphragmatic breathing:

• Step 1: Find a comfortable place to sit or lie down.

• Step 2: Gently close your eyes, and start to focus on your breath. Place one hand on your upper chest and the other on your belly, just below the rib cage.

• Step 3: Breathe in slowly through your nose for about 4 seconds. You should feel your belly expanding and your bottom hand rising. Try not to expand your chest while breathing in. You can use the hand on your chest to help you do this.

• Step 4: Slowly breathe out for 4 to 8 seconds through pursed lips (like you’re blowing out a candle). As you exhale, engage your abdominal muscles, similar to abdominal bracing. You’ll feel your belly sink under your hand. Keep the hand on your chest as still as possible.

• Step 5: Relax your abdominal muscles before you begin your next inhalation. Continue this for at least 1 minute, or longer if comfortable.

3. 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. These are the steps for bent knee fall out: 

• 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 during the abdominal bracing exercises. Then, keep your hands resting on your abdominal muscles to ensure they 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 knee 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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4. Pelvic tilt 

This pelvic tilt exercise engages all of your core muscles, without putting added pressure on your rectus abdominis muscles. To do a pelvic tilt, follow these steps:

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

• Step 2: Perform an abdominal brace.

• Step 3: As you exhale, slightly tilt your pelvis as if you’re pushing your pubic bone up. Think about pushing your low back and sacrum into the floor.

• Step 4: Hold for 10 seconds.

• Step 5: Repeat 10 to 20 times.

5. Heel slides

The heel slide exercise strengthens your deep core muscles, along with your pelvic floor and hip muscles. Follow these steps for heel slide:

• 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. 

• Step 6: Repeat 10 times with each leg.

• Step 7: Perform 2 to 3 sets.

6. Glute bridge

The simple yet effective glute bridge exercise strengthens your core muscles, along with your hips and legs. To do the glute bridge exercise, follow these steps:

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

• Step 2: Brace your abdominals and push through your heels to lift your hips off the floor. If you start to feel it in your low back, don’t lift your hips as high.

• Step 3: Hold for 5 seconds.

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

• Step 5: Repeat 15 times.

• Step 6: Perform 2 to 3 sets.

7. 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. To do toe taps, follow these steps:

• 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 and hips 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 to 3 sets.

8. 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’s a fabulous move to strengthen your deep core muscles. Follow these steps:

• 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 to 3 sets of 5 repetitions on each side.

9. Dead bugs

This exercise builds upon the heel slide exercise. So if you can maintain the abdominal brace while doing heel slides, you can further challenge yourself by progressing to dead bugs. This involves arms and legs, but you can start with only arms or only legs if it’s more comfortable. To do the dead bugs exercise, follow these steps:

• 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 and hips should be bent at a 90-degree angle.

• Step 3: Now bring your arms in front of your chest so they are perpendicular to the floor.

• Step 4: Keeping your abdominal brace, bring your right arm back towards the floor and lower your left leg toward the floor. They don’t need to touch the floor, just go as far as is comfortable.

• Step 5: Bring your arm and leg back to the starting position.

• Step 6: Repeat with the opposite arm and leg.  

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

10. Clamshells

The clamshell exercise forces you to work your abdominal muscles to keep your balance. It’s also great for stabilizing muscles in the outer hips and glutes. Follow these steps:

• Step 1: Lie on your side with your legs stacked on top of each other. Your body should form a straight line from the top of your head to your toes. 

• Step 2: Bend your knees to a 45-degree angle, keeping your knees and hips stacked and your feet together. You can rest your head in your hand and place your other (top) hand on the mat in front of you for extra support. 

• Step 3: Squeeze your abs and draw your belly button toward your spine to engage your core. 

• Step 4: Keep your bottom knee on the mat as you slowly lift your top knee toward the ceiling. Imagine opening a clamshell, hence the name of the exercise. 

• Step 5: Hold the “open clamshell” position for 5 seconds, then lower your knee back to the starting position. This is one rep. 

• Step 6: Do 2 sets of 10 reps on each side.

11. Modified plank

As you progress through the exercises above, you may start to feel more secure in your exercises. When you have enough control, you can begin working toward planks. It’s best to start with a modified version, like a wall plank. To do a modified plank, follow these steps:

• Step 1: Place your forearms against a wall, about shoulder-width apart. 

• Step 2: Press through your forearms and step a few feet away from the wall. Your feet should be a little wider than hip-distance apart. 

• Step 3: Draw your belly button toward your spine to engage your core. Keep your neck and back neutral and stay in a straight line from your head to your heels. 

• Step 4: Hold the position for 10 to 15 seconds. Each day you can gradually increase your time as tolerated.

When should you start core exercises for diastasis recti?

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. Many clinical studies start at 6 to 8 weeks postpartum, as well. Talk with your healthcare team 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. When you can perform exercises without your belly “doming” or protruding, you can progress into a more advanced exercise routine.

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 standard exercise protocols. 

Core-strengthening exercises improve the visual bulge caused by diastasis recti. They also help restore function more quickly than doing nothing. These exercises need to be done consistently (at least 3 times a week), and it may take several weeks to see results. 

Even if the exercises don’t improve your diastasis recti, they’ll help strengthen your rectus abdominis muscles. This is important because strong rectus muscles protect your back, pelvic floor, and posture.

What exercises should you avoid if you have diastasis recti?

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 few months (or until your diastasis recti has healed): 

• Spinal flexion and rotation

• Sit-ups

• Crunches

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

• Bicycle crunches

• Lifting anything too heavy

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Written by:

Kim Grundy, PT

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

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined 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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