Diastasis Recti Exercises to Avoid (And What to Do Instead)

Diastasis recti affects many new moms, leaving them with a gap between the abdominal muscles that can cause discomfort and affect core strength. If you’re recovering from pregnancy, you might be eager to get back to your fitness routine. But some common exercises can actually make diastasis recti worse. Knowing which movements to avoid and what to do instead can protect your core and help you heal safely.

Safe core engagement for diastasis recti recovery

Why Some Exercises Harm Diastasis Recti

Diastasis recti happens when the connective tissue between your abdominal muscles stretches and thins. This creates a gap that weakens your core. Exercises that put too much pressure on the midline or cause your belly to bulge outward can increase this gap or delay healing.

Common exercises that strain the abdominal wall include:

• Traditional crunches and sit-ups

• Full planks or push-ups done too early

• Heavy lifting without core support

• Twisting motions that cause the belly to bulge

• Leg lifts that pull on the lower abdomen

  
  

These moves increase intra-abdominal pressure and force the separated muscles apart. Instead of strengthening your core, they can worsen the separation and cause discomfort or back pain.

Exercises to Avoid When You Have Diastasis Recti

Here are specific exercises to skip until your core is stronger and your gap has closed:

Crunches and Sit-ups

Crunches push your belly forward and strain the connective tissue. They also encourage the abdominal muscles to separate further. Sit-ups have a similar effect and can cause lower back pain.

Full Planks and Push-ups

Planks and push-ups require strong core engagement. Doing them too soon can cause your belly to bulge outward, increasing pressure on the linea alba (the connective tissue between your abs).

Heavy Weight Lifting Without Support

Lifting heavy objects without bracing your core can increase abdominal pressure. This includes deadlifts, squats, and overhead lifts if done without proper technique.

Twisting Movements

Exercises like Russian twists or bicycle crunches cause your belly to bulge sideways, which can worsen the separation.

Leg Lifts and Double Leg Drops

Raising both legs together puts strain on the lower abdominal muscles and can cause the belly to bulge outward.

What to Do Instead: Safe Exercises for Healing Diastasis Recti

Healing diastasis recti requires gentle, targeted exercises that support the deep core muscles and encourage the abdominal wall to come back together. Focus on movements that:

• Activate the transverse abdominis (deep core muscle)

• Avoid bulging or doming of the belly

• Support pelvic floor strength

• Improve posture and spinal alignment

  
  

1. Belly Breathing with Core Engagement

Start by lying on your back with knees bent. Place your hands on your belly. Take a deep breath in, feeling your belly rise. As you exhale, gently draw your belly button toward your spine without holding your breath. This activates the deep core muscles safely.

2. Pelvic Tilts

Lie on your back with knees bent. Flatten your lower back into the floor by tilting your pelvis upward. Hold for a few seconds, then release. This strengthens your lower abs and improves spinal alignment.

3. Heel Slides

Lie on your back with knees bent. Engage your core and slowly slide one heel away from your body, keeping your back flat. Return the heel and repeat on the other side. This movement strengthens the deep core without strain.

Belly Breathing for gentle core strengthening

4. Modified Side Plank

Lie on your side with your forearm on the floor and knees bent. Lift your hips off the ground, keeping your core engaged and your body in a straight line from shoulders to knees. Hold briefly and lower. This strengthens the obliques without excessive pressure.

5. Seated Core Activation

Sit tall on a chair with feet flat on the floor. Place your hands on your thighs. Take a deep breath and as you exhale, draw your belly button in toward your spine. Hold for a few seconds and release. This can be done throughout the day to build core awareness.

Tips for Protecting Your Core During Daily Activities

Healing diastasis recti is not just about exercise. How you move during daily tasks matters too:

• Avoid heavy lifting or bending without bracing your core

• When getting out of bed, roll to your side first instead of sitting straight up

• Use good posture when sitting and standing

• Wear supportive garments if recommended by your healthcare provider

• Avoid sudden twisting or jerking movements

  
  

When to Seek Professional Guidance

If you’re unsure about your diastasis recti or how to exercise safely, consult a physical therapist or postpartum fitness specialist. They can assess your core, guide you through safe exercises, and help you track your progress.

Postpartum fitness coach assisting with diastasis recti safe exercises

Healing Your Core Takes Time and Patience

Diastasis recti recovery is a gradual process. Avoiding harmful exercises and focusing on gentle, targeted movements will help you rebuild strength and close the gap safely. Remember, pushing too hard or too fast can set you back.

Ready for a structured, safe plan to heal your core? Start with the Mommy Recovery Program.