Diastasis recti exercises are one of the most searched topics among new moms, and one of the most confusing. The internet tells you everything will “heal your core” and also that everything will make it worse. This guide keeps it simple: how to check yourself, what’s safe to start with, what to skip for now, and when to get help. It’s the same approach we use inside our postpartum strength program, so every exercise here is one we actually teach.
What is diastasis recti?
Diastasis recti is a separation of the two halves of your rectus abdominis, the “six-pack” muscles that run down the midline of your belly. A gap wider than about 2 centimetres (roughly two finger-widths) counts as diastasis. It affects about 6 in 10 women after childbirth. It is not a tear, and it is not something you caused. It’s your body making room for a baby.
How do I check for diastasis recti at home?
You can check yourself in about one minute, lying on your back. Here’s how:
- Lie down with knees bent, feet flat on the floor.
- Put your fingertips just above your belly button, fingers pointing down toward your toes.
- Lift your head and shoulders slightly, like the start of a tiny crunch.
- Feel for a gap between the two ridges of muscle. Measure it in finger-widths.
- Repeat just below your belly button, since the gap can differ along the midline.
Two or more finger-widths of separation suggests diastasis recti. Also pay attention to any bulging or “doming” down the middle of your belly when you sit up. That’s a sign your deep core isn’t managing pressure yet.
Will diastasis recti heal on its own?
Often it improves on its own in the first months, but not always. A study following first-time moms found that about 45% still had diastasis at six months postpartum, and about 33% at twelve months. That’s why the “just wait” advice frustrates so many women. Consistent, well-chosen exercise is the main thing you can control, and mild cases often respond well to it.
Which diastasis recti exercises are safe to start with?
Start with exercises that rebuild your deep core, meaning the transverse abdominis and pelvic floor, using slow movement and breath. These five are our standard starting points:
- Core breathing: inhale to expand your ribs and belly, exhale fully while gently drawing your lower belly in. This is the foundation for everything else.
- Pelvic tilts: on your back, knees bent, gently flatten your lower back into the floor on the exhale.
- Heel slides: keep your core lightly engaged while sliding one heel away along the floor, then back.
- Glute bridges: exhale and lift your hips, keeping the belly flat rather than domed.
- Side-lying leg lifts: strengthen your hips without loading the midline at all.
Do a little every day rather than a lot once a week. Five to ten minutes daily beats one long session.
Which exercises should I avoid with diastasis recti?
Skip movements that bulge, cone, or dome your belly. Cleveland Clinic’s guidance is to avoid crunches, sit-ups, planks, and push-ups in the early stage. The key phrase is “early stage.” These all come back later, once your deep core can manage the pressure.
| Start here | Save for later |
|---|---|
| Core breathing | Crunches and sit-ups |
| Pelvic tilts and heel slides | Front planks and push-ups |
| Glute bridges | Heavy overhead lifting |
| Side-lying work | Anything that makes your belly dome |
When can I start, and how long does it take?
Gentle core breathing can usually start within days of an uncomplicated vaginal birth, and most women can begin structured rehab around six weeks, after clearance from their care provider. A c-section pushes this timeline later. Expect progress in weeks and months, not days. How fast depends on the size of the gap and how consistent you are. Our postpartum program follows this order too: breath first, then deep core, then a gradual return to full strength training with dumbbells and bands at home.
When should I see a pelvic floor physiotherapist?
See a pelvic floor physiotherapist if your gap is wider than two or three finger-widths, isn’t improving after a couple of months of consistent work, or if you have pain, leaking, or a feeling of heaviness in your pelvis. In Canada, you can book pelvic floor physio without a doctor’s referral, and many extended health benefits plans cover physiotherapy. You can search Canadian practitioners through Pelvic Health Solutions’ directory. Coaching and physio work well together. Physio handles the clinical side while a structured program rebuilds your everyday strength.
Frequently asked questions
Can I fix diastasis recti years after giving birth?
Yes. The same deep-core progression works whether your baby is six weeks or six years old. Older diastasis usually takes longer, and consistency matters more than anything else.
Do men get diastasis recti?
Yes. Significant weight changes and incorrect heavy lifting can cause ab separation in men, and the exercise approach is similar.
Will a waist trainer or binder fix it?
No. Binding can offer short-term support and comfort, but it doesn’t strengthen anything. Muscles rebuild through movement, not compression.
