7 diastasis recti exercises for core strengthening
Get back to a strong, stable core after pregnancy with these diastasis recti exercises, recommended by Hinge Health physical therapists.
Table of Contents
Pregnancy and the post-pregnancy period bring a lot of changes to your body (understatement!). A common one is diastasis recti. This is when the muscles in your core — specifically your “six-pack” muscles (the rectus abdominis) — move apart slightly or stretch. Diastasis recti affects up to 60% of people who become pregnant.
It might sound concerning, but it’s actually a normal part of how your body adapts to accommodate your growing baby. The muscles that run vertically along the front of your abdomen may gently stretch and create some space between them. This is a normal response to pregnancy and can improve over time with appropriate care.
Diastasis recti usually isn’t painful and often heals on its own after your baby is born. However, for some people, abdominal separation can take longer to heal and may last for several weeks, months, or even years after giving birth. This can sometimes cause a noticeable bulge in the abdomen and may be associated with symptoms like back discomfort or changes in pelvic floor function.
Supporting your core with gentle, coordinated exercises after pregnancy can heal diastasis recti and improve your comfort and stability. Read on to learn about how to recover from diastasis recti with core-strengthening exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Laura Plankis, PT, DPT
7 diastasis recti exercises for core strengthening
The key to healing diastasis recti postpartum is doing gentle core movements that don’t strain your abdominal muscles. Focusing on movements that help your deep core muscles work together — especially those that gently engage your midsection — can bring separated muscles back together and help your core feel more supported.
Some of these exercises can also help strengthen your pelvic floor muscles and ease low back pain.
Fully Covered Pelvic Care
1. Abdominal bracing
Want expert care? Check if you're covered for our free program →“This gentle exercise lays the groundwork for rebuilding core strength after diastasis recti,” says Laura Plankis, PT, DPT, a physical therapist at Hinge Health. It engages the deepest muscles in your abdomen, specifically the transverse abdominis, which stabilize your core and spine.
How to do it:
Lie on your back on a yoga mat, bed, or couch with your knees bent and your feet flat on the surface.
Rest your arms by sides, palms down.
Take a deep inhale.
While exhaling, contract your abdominal muscles (imagine drawing your belly button toward your spine and holding it there).
Hold this contraction for a few seconds as you slowly breathe in and out.
Inhale, and relax your abdominal muscles to return to the start.
Get more information on how to do abdominal bracing here.
2. Abdominal bracing with bent knee fall outs
Want expert care? Check if you're covered for our free program →This exercise builds on the foundation of abdominal bracing. “As you let one knee fall outward, your leg acts as a gentle weight, encouraging your core muscles to stay engaged as you bring it back to center,” Dr. Plankis says.
How to do it:
Lie on your back on a yoga mat, bed, or couch with your knees bent and your feet flat on the floor.
Rest your arms by sides, palms down.
Take a deep inhale.
As you exhale, gently engage your abdominal muscles and slowly allow one knee to fall toward the floor.
Inhale as you bring the leg back to the starting position.
Repeat with your other leg.
PT tip: “If you want an additional challenge, try doing knee marches,” Dr. Plankis says.
3. Quadruped shoulder flexion
Want expert care? Check if you're covered for our free program →This exercise gently encourages your core muscles to work together as you focus on staying steady against gravity. “Try to keep your movements slow and smooth, keeping your body stable as you lift each arm,” Dr. Plankis says.
Come to an all-fours position on the floor. Your wrists should be right under your shoulders and your knees should be right under your hips.
Lift one arm directly in front of you to head height.
Lower your hand back to the floor and repeat on the other side.
PT tip: “Try to pull in your abdominals as you lift your arm to keep your torso steady,” Dr. Plankis says.
4. Seated Kegel with thigh squeeze
Want expert care? Check if you're covered for our free program →This exercise helps strengthen the muscles in your pelvic floor and inner thighs (adductors), which support your core muscles. This exercise also helps promote better bowel, bladder, and sexual function after pregnancy.
How to do it:
Sit upright in a chair with your feet flat on the floor. Place a ball or big towel roll between your knees.
Inhale to relax your abdomen and pelvic floor. On the exhale, slowly contract your pelvic floor muscles by gently squeezing the muscles around your vagina and anus.
Think about lifting your muscles up and away from the seat as you hold this position.
At the same time, gently squeeze the ball or towel by pressing your knees together.
Slowly release the contraction by relaxing your muscles.
5. Side plank on knees
Want expert care? Check if you're covered for our free program →Side planks build strength in your obliques, or the muscles that run along the sides of your abdomen. “When restoring core strength from diastasis recti, it’s important to target all areas of your core,” Dr. Plankis says. Doing this move on your knees versus on your feet can keep you from straining your abdominal muscles as they heal.
How to do it:
On a yoga mat, lie on your side with your knees bent and your legs stacked.
Place your forearm on the floor, under your shoulder.
Push through your knees, lower legs, and forearm to lift your hips up toward the ceiling.
Focus on squeezing your core muscles as you hold this position.
Lower your hips back to the floor.
PT tip: “Focus on gentle, steady breathing to avoid holding your breath,” Dr. Plankis says. “This can help prevent extra pressure in your abdomen.”
6. Hip hinge with towel pull
Want expert care? Check if you're covered for our free program →This movement helps you build strength and coordination through your core, back, and hips. Practicing hip hinges trains your core to work together with other muscles, making it easier to do everyday activities like reaching down to tie your shoes or loading the dishwasher.
How to do it:
Stand with your feet about hip-width apart and hold a large towel with one to two feet of towel between your hands.
Move your chest and hands down toward the floor by hinging at your hips.
Squeeze the towel roll and pull the towel tight by moving your hands apart. Your back and legs will stay mostly straight as you hold this position.
Return to standing and relax your arms.
7. Bent hollow hold
Want expert care? Check if you're covered for our free program →“This exercise builds strength throughout your entire core, including your rectus abdominis,” Dr. Plankis says. Practicing this move regularly can help your body feel more supported and comfortable during everyday activities like lifting children or carrying groceries.
How to do it:
Lie comfortably on your back with your knees bent and your feet flat on the floor.
Lift your shoulders, arms, and legs off the floor. Your knees should be bent with your arms hovering above the floor and to your side.
Your lower back and butt should be the only parts of your body touching the floor.
Focus on keeping your abdominals tight as you hold this position.
Relax back to the starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Personalizing your diastasis recti exercises
Note: Some of these moves may feel challenging if you’re dealing with pelvic or abdominal pain. On the other hand, if you’ve been working on your core coordination and strength for a while, some may feel too subtle or easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of diastasis recti exercises
Rehabilitating your core muscles can knit together separated muscles and reduce "doming" in your abdomen. It can also help you feel stronger and more supported through your back, hips, and pelvic floor. “Your body is built to heal from diastasis recti, but sometimes it just needs a little extra help — like reinforcing the foundation of a house to help everything feel steady and secure again,” says Dr. Plankis. Gentle, targeted exercises can help:
Restore ease of movement. “We use our core muscles with so many everyday activities,” says Dr. Plankis. “Building core strength can help daily tasks — like lifting, carrying, walking, or squatting — feel smoother and more comfortable.”
Support posture. Your core muscles provide a steady foundation, helping you sit and stand comfortably and with ease, so you don’t have to strain to stay upright.
Boost pelvic floor function. Your core muscles make up your pelvic floor. Research shows that doing core stability exercises and pelvic floor exercises can help reduce stress urinary incontinence (leaking urine when coughing, laughing, or doing physical activity) after childbirth.
Alleviate low back pain. Back pain is complex, but sometimes weak core muscles can be a factor. Research suggests that those with low back pain can ease discomfort with core-strengthening exercises.
Reduce bulging. Doing targeted exercises can reduce the appearance of the bulge that often occurs just above or below the belly button in people with diastasis recti.
Safety tips when exercising with diastasis recti
Movement is medicine, but it’s important not to overdo core-strengthening exercises after giving birth. "Allow yourself at least six to eight weeks to recover before starting the exercises above," says Dr. Plankis. "Always check in with your healthcare provider before returning to exercise."
If you notice discomfort or pain in your back, hips, or abdomen while exercising, that’s a sign to pause and reach out for support. “Core exercises shouldn’t cause pain,” Dr. Plankis adds.
Another cue that’s important not to ignore: If you notice the appearance of abdominal doming or coning during an exercise, that may be a sign that you're not quite ready for this exercise, Dr. Plankis says. Try modifying the exercise or choosing an easier one.
When in doubt, talk to a provider, like a physical therapist (PT). “A physical therapist can help you explore what might be contributing to your symptoms and guide you toward movements that feel safe and comfortable,” Dr. Plankis says.
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Sperstad, J. B., Tennfjord, M. K., Hilde, G., Ellström-Engh, M., & Bø, K. (2016). Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine, 50(17), 1092–1096. doi:10.1136/bjsports-2016-096065
Hall, H., & Sanjaghsaz, H. (2022). Diastasis Recti Rehabilitation. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK573063/
Nipa, S. I., Sriboonreung, T., Paungmali, A., & Phongnarisorn, C. (2022). The Effects of Pelvic Floor Muscle Exercise Combined with Core Stability Exercise on Women with Stress Urinary Incontinence following the Treatment of Nonspecific Chronic Low Back Pain. Advances in Urology, 2022(1), 2051374. doi:10.1155/2022/2051374
Chang, W.-D., Lin, H.-Y., & Lai, P.-T. (2015). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, 27(3), 619–622. doi: 10.1589/jpts.27.619