7 Best Diastasis Recti Exercises: Shape Your Tummy Postpartum

Beautiful mama–are you looking for diastasis recti exercises to fix that mommy pooch? You are doing the right thing. 

Diastasis recti refer to the separation of abdominal muscles when you carry the baby in the womb and your abs stretch to their extent. Mostly, the muscles come to their place after childbirth, but in a few cases, they do not—leaving the mama with a rounded and more poochy abdomen even after delivering the baby.

This condition requires attention. Diastasis recti exercises help strengthen the core and bring the abs back together. This guide explores the top seven diastasis recti exercises to empower your postpartum journey and reduce the protruding belly pouch. 

Is Working Out With Diastasis Recti Safe?

Yes, you may work out with diastasis recti. It’s safe, but you must be mindful of the exercises and how you do them. Avoid those exercises that cause your tummy to bulge or cone and increase pressure in your abdominal area. Consult your physical therapist so that they can teach you the proper techniques of these exercises for your safety and optimal results. 

When To Start Abdominal Diastasis Exercises After Pregnancy?

Consult your healthcare provider to check if your body can exercise after childbirth. Doctors usually recommend starting vigorous exercises 6 weeks after normal delivery and 6 to 8 weeks after a C-section. However, you may begin to do gentle activities like walking around the house soon after delivery. 

Once your doctor allows, you may start diastasis recti exercises within 12 months after delivery.  For a better understanding of the timeline, consult an expert pelvic floor physical therapist.

Bonus Tip: Along with physical changes, the hormonal ups and downs may cause other symptoms like itching in the intimate area. Learn how to stop itching down there immediately. Explore 10 quick tips.  

Now that you know when you may start working on your abdominal muscle separation, let’s move towards effective exercises. 

Here are 7 Diastasis Recti Exercises You May Start After Delivery

1. Pelvic tilts
2. Heel slides
3. Leg raises
4. Lying marches
5. Toe taps
6. Belly breathing
7. Bridging with belly scooping

Let’s get into the details of how to perform these diastasis recti exercises with the right techniques.

1. Pelvic Tilts

Pelvic tilting engages and strengthens the muscles of your lower back and abdomen. 

Here’s how to do it:

• Lie down–facing the ceiling, on your yoga mat.
• Bend your knees and put your feet flat and hip-width apart. 
• Gently tighten your abs.
• Try to flatten your lower back against the floor.
• Hold there for 15 seconds, and then release.
• Repeat 6-7 times.
• Gradually increase the repetition.

Remember to keep breathing while you flatten your lower back. 

2. Heel Slides

Heel slides are one of the easiest diastasis recti exercises. When you slide your heels against the floor, your lower abdominal muscles work. 

Here’s how to do it:

• Lie down on your back.
• Bend your knees with your feet flat on the floor.
• Gently slide your heel against the floor to straighten your leg.
• Keep your back flattened against the floor.
• Focus on your abdominal muscles when you do the movements–keep them engaged.
• Slide the heel back to the starting position.
• Repeat 7 times/per leg. 
• Gradually increase the repetition. 

3. Leg Raises

When you raise each leg, it engages your lower abdominal tissues without stressing out the midline. 

Here’s how to do it:

• Lie on your back.
• Bend one of your knees while keeping the other leg straight on the floor. 
• Engage and focus on your abdominal muscles. 
• Lift your straightened leg to the height of the bent knee. 
• Gently lower it back on the floor. 
• Repeat on the other side. 
• Repeat 6-7 times–per leg. 
• Keep increasing the repetition gradually. 

4. Lying Marches

When you march while lying, all of your core muscles are engaged. 

Here’s how to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Flatten your back and focus on your abs.
• Lift one of your legs and bring it towards your belly.
• Make sure your knee is right above your hip joint. 
• Bring your knee back to the starting position.
• Repeat on the other leg. 
• March 7-8 times per side. 
• Gradually increase the marching numbers. 

5. Toe Taps

Another straightforward diastasis recti workout is toe-tapping. It not only increases abs strength but also improves stability. 

Here’s how to do it:

• Lie on your back.
• Bring your legs in a tabletop position, i.e., bend your knees at 90 degrees and leave your feet so that your shins parallel the floor. 
• Flatten your back against the floor. 
• Now, lower one of your feet and tap it on the floor. 
• Bring the foot back to the starting position after tapping. 
• Repeat with the other leg. 
• Tap 7-8 times per leg. 

Remember not to arch your back while tapping your toes on the floor. Also, increase the repetitions as you endure it.

6. Belly Breathing

Belly breathing is an abdominal diastasis exercise that not only engages deep core muscles but also improves your lung capacity. 

Here’s how to do it:

• Lie on your back or sit in a comfortable position. 
• Place one hand on your chest and the other on your belly. 
• Inhale deeply via your nose.
• Let your belly rise, but keep your chest in place. 
• Breathe out via your mouth and let your belly get in place. 
• Engage your belly muscles while you breathe in and out. 
• Repeat for 5-8 breaths. 

7. Bridging with Belly Scooping

Bridging while you scoop your belly strengthens your core muscles along with pelvic floor muscles.  

Here’s how to do it:

• Lie on your back, knees bent and feet flat on the floor with a hip-width part. 
• Engage your core muscles. 
• Put pressure on your heels and raise your buttocks.
• Scoop your belly inwards so it does not come out. 
• Hold yourself in this position for 3-5 seconds. 
• Gently lower your buttock into the starting position. 
• Repeat 7-8 times, and gradually increase the number. 

Remember not to stop breathing while you perform this diastasis recti exercise. 

It’s important that you seek guidance on all these rectus abdominis diastasis exercises from a pelvic floor physical therapist. They will help you learn the right technique and set repetitions according to your strength. 

Complementing Diastasis Recti Exercises With Advanced Treatments.

While diastasis recti exercises play an essential role in bringing your abs muscles back together and improving their strength, they require a lot of consistency and time. Do you think that there is a need for additional support? There comes Empower Rf by InMode into the play. 

Empower RF treatment in Bradford is an innovative, quick, and long-lasting solution for your separated and weakened ab muscles. The cutting-edge technology uses radio frequency and electrical muscle stimulation to strengthen your abdominal muscles and bring them in place—fixing your mommy pooch. Consult with an expert practitioner to check your eligibility for this procedure. Complement your effort and get a quick and long-lasting solution.

Frequently Asked Questions about Diastasis Recti Exercises

 1. Can diastasis recti be corrected without surgery?

Yes, abdominal muscle separation can be corrected without surgery. Your healthcare provider may prescribe physical therapy, diastasis recti exercises, or advanced treatments like Empower RF  to fix abdominal separation. 

2. Can diastasis recti go away?

Yes, in some cases, diastasis recti heal on its own. However, in some cases, the doctor may recommend diastasis recti exercises or physical therapy. 

3. How often should I perform diastasis recti exercises?

For optimal results, you may perform diastasis recti exercises three times a week. Ask your physical therapist to create a schedule that suits your needs. 

3. What diastasis recti exercises should I avoid?

Avoid diastasis recti exercises that put pressure on your abdominal area and cause bulging, such as sit-ups and planks.