Diastasis Recti Exercises to Restore Your Core After Pregnancy

Diastasis recti are more common in women after pregnancy. However, one might start seeing a large belly sticking out due to diastasis recti after 35. Gaining weight is not the main problem but what makes people feel about their body is the belly sticking out. However, it’s not always the belly fat that creates the unwanted situation. Sometimes it can be a health issue like diastasis recti.

Although there is nothing to be ashamed of about your body, what important is to fix the health issue. One can avoid diastasis recti by starting exercising early. Moreover, it is medically proven that few exercises correct diastasis recti without surgery. If you are worried about your belly, this article will help you to fix Diastasis Recti.


What is Diastasis Recti? What Causes this Issue?

Before we start the discussion about diastasis recti exercises, it will be helpful to explain what Are diastasis recti. Although belly fat is a common issue these days, many people are not aware of this problem named diastasis recti. Diastasis rectus is a gap between the left and right abdomen. When the gap between the two abdomens increases for some significant reason, it widens your belly, which looks similar to a pregnancy belly. It is called a pooch.

There are various reasons a person can get diastasis recti. The most common cause is pregnancy. It is common in women to have a pregnant belly even after birth; it is nothing but diastasis recti. However, it is not the same with every pregnancy. It is seen that diastasis recti come when the abdomen can’t bear the pressure. Therefore, women often get diagnosed with it after their second pregnancy.

Medical reports say that pregnant women over 35 or having huge pregnant bellies such as carrying twins, triplets, or more often causes diastasis recti in women. However, these days it is becoming common in men as well, especially men who lift weights or take part in wrong abs workout deals with the problem. A common question that often pops up is how diastasis exercises can fix diastasis recti? Well. If you want to avoid getting stuck with the pooch, you can start practicing the diastasis recti exercises from now. However, if you have diastasis recti, you can still practice some top exercises to correct diastasis recti without surgery.

Exercises to Fix Diastasis Recti

Since most cases of diastasis recti happen to women post-delivery, it will be better to start the discussion on how to fix diastasis recti with exercise. However, before discussing the activities, it will be helpful to figure out symptoms of diastasis recti. Sometimes diastasis recti can be mild enough to heal on its own, but sometimes it is much more than fixing with exercise. It’s always better to consult your doctor before taking any necessary action on how to heal diastasis recti. Symptoms of diastasis recti may include

  • Urinary problems
  • Lower back pain
  • Bowel problems
  • Difficulty in bending, walking, carrying loads, etc.

Diastasis Recti Exercises for Women After Pregnancy

If your pregnant belly doesn’t go even after the delivery, it’s essential to ask your doctor about the problem. Postpartum is often hard for women; they go through several changes in their body or mental health. During this time, if you struggle to lose the extra belly fat with the symptoms written above, it will be helpful to visit your doctor. If your doctor suggests you work out for the healing of the abdominal separation, here are some diastasis recti postpartum exercises:

1. Transverse Abdomen Breathing:

Transverse Abdomen Breathing

When performing diastasis recti postpartum exercises, it’s essential to understand that your belly should not tuck out but tuck in. Transverse abdomen breathing is the best exercise to strengthen your core abs. Keeping track of you long you inhale and how fast you exhale all of it is a vital part. It’s recommended to hold the inhale and exhale all you can within five seconds. You have to ensure pulling down your belly button as you exhale towards the floor while squeezing your transverse abdomen muscles and tilting pelvis. Transverse abdomen breathing targets transverse abdominal muscles and pelvic floor muscles.

TVA and pelvic floor muscles are the most extensive support to your inter-abdominal pressure system and several internal organs. Performing TAB workout helps women regain their mobility and stability for the lower spine. Transverse abdomen breathing is considered the first performing diastasis recti exercise. It allows you to tilt your pelvis posteriorly, making it more comfortable for you to perform the following exercises.

2. Bent Knee Pulls:

Bent Knee Pulls

Another exercise targets your transverse abdomen muscles, hips, and lower abs. It is not hard to perform as it seems. All you need is to lay on your back, keeping your legs straight. Pull your knees alternatively to your chest and hold it for a few seconds. Again, watch your breathing while practicing the exercise.

3. Bent Knee March:

Bent Knee march- diastasis recti postpartum exercises

Image Source – skimble

Bent knee exercises are the top exercises to strengthen your core abs. It targets the same as bent knee pulls. All you have to do is take the previous position as before on the mat, but this time, instead of keeping your legs straight on the mat, you have to bend your knees and hold it in the air. Keep your knees as close as possible to your chest. Once you get the position, inhale and exhale as you put your legs downwards to touch the mat with your toe with alternative legs. You can imagine it is as a vertical squat position before connecting the mat. Hold one leg for a few seconds and then switch to the other.

4. Elevate Leg Extension with Circles:

Elevate Leg Extension with Circles - exercises to correct diastasis recti

Leg extension with rings targets your transverse abdomen muscles, upper and lower abs, and hips. The best and the most comfortable way to perform this is to lay down on the mat on your back. You have to ensure you firmly push your back against the carpet. After that, bend your knees up in the air, similar to what you did during the bent knee march. Once you hold your knees closer to your chest, extend one leg forward diagonally and make circles in the air slowly with that leg. Please do it for a few minutes and then switch to the other leg. Continue the exercise with alternative legs while watching your breathing.

5. Bent Knee Kick Return:

Bent Knee Kick Return - how to fix diastasis recti

Bent knee kick return is one package of exercise. Although it seems to be an easy abs workout after the previous ones, it targets most essential parts such as the transverse abdomen, upper and lower abs, pelvic floor, abductors, and hips. All you have to do is lay down on your back, ensuring you press your back firmly against the mat. Once you lay down comfortably, put your legs up in the air with bent knees. Don’t forget to keep your knees closer to your chest. Performing the workout is challenging if you don’t keep your knees close enough. Once you are in a vertical squat position, joint your feet and through them up together slowly and return to the squat position again. Continue this workout for a few minutes.

Diastasis Recti Exercises for Men

Although diastasis recti are a common problem in women during pregnancy or after giving birth, plenty of men have to deal with this problem as well. One of the biggest reasons men deal with diastasis recti is wrong abs work out or excessive weight lifting. People often think it’s impossible to get in good shape with diastasis recti. However, it is not impossible, although it’s a bit more challenging to keep your abs with diastasis recti. You can practice the especially suggested core abs diastasis recti exercises for men to deal with your situation. Here are a few of the diastasis recti exercises for men

1. Planks:

If you’re dealing with diastasis recti, you need to understand that if you want a well-shaped belly or abs, you need to practice diastasis recti exercises that include keeping your stomach tucking inside. The plank has to be the number one exercise for tucking tummy inside. All you need to do is lay down on the mat with your arms bent and pressed firmly against the carpet. It is identical to your toe. You have to balance your body in your lower arm and toe while tucking your belly inside. You have to hold this position for as long as possible and watch your breathing. Plank helps build core abdominal strength without widening the gap between the two abdomens.

2. Marches:

Marching targets your lower abdomen and helps to strengthen them. However, it’s essential to ensure you move slowly by pulling your belly inwards. The steps to perform this workout are simple and neat. All you have to do is lie down on your back with your thighs perpendicular to the floor. The best way to achieve this position is to bend your knees 90 degrees up in the air. Keep your arms rest beside your body. Now slowly put one leg down towards the mat and touch it with your feet. Do not leave the other leg immediately. Instead, return the first leg to its bending position and repeat it with the other leg. March alternatively for 40-50 times.


Diastasis recti are not something you should fear, but it’s also not something you should ignore. So many people have the same questions, like how to fix diastasis recti or if there are diastasis recti exercises for men and women. The answer to all such questions is yes, and training can heal diastasis recti; there are plenty of diastasis recti exercises that can help you avoid unnecessary problems. However, the best you can do is consult your doctor, and if exercise doesn’t work, you may go for surgery.