“Diastasis Recti: a belly sticks that out because the space between your left and right belly muscles has widened. You might call it a ‘pooch.'” Funny definition right? That’s how WebMD describes it. I describe it as that sucky thing that happens postpartum. And that’s why I felt compelled to share a post on healing diastasis recti.
I know first-hand how this ugly side affect from pregnancy can mess with a woman’s self confidence and how little information we are provided with postpartum fitness regiments, specifically when it comes to our core. After the birth of my first son, I went back to crunching and planking without even knowing I was severely making my ab separation worse. And although I was back to me pre-baby weight relatively shortly after my son’s birth, I couldn’t get past the hatred of my new ‘mommy pooch’. Yes yes, of course I was insanely grateful for a healthy baby and completely understood the pregnancy would change my body, BUT I’m not a motivational speaker so let’s be real, sometimes not loving your post-baby body is 100% normal and ok. Moms are humans too 😉
Self acceptance and a little grace is the first step. But there are some other things you can do for healing diastasis recti. Here is my story, my progression, and proper ab exercises you can do almost immediately after birth (and YEARS after you’ve had children) to help heal ab separation due to pregnancy.
Wondering if you have diastasis recti? Check out this video to test yourself!
Below is my tummy photo timeline from 38 weeks pregnant to 10 days postpartum. While every woman’s postpartum body changes/heals/’bounces back’ differently, I am simply documenting my journey in hopes it will help other momma’s dealing with diastasis recti post-baby.
As you can see, my stomach shrunk pretty drastically in a short period of time. I owe this to the Belly Bandit postpartum wrap I wore religiously (all day and night) and the postpartum-friendly core exercises I did during my recovery. It’s been two months since my second baby was born, and I’m still wearing my wrap. While I LOVED what this product did for me, I will say without hesitation that JUST wearing a postpartum wrap will give you quick results, but will not heal diastasis recti on its own. Stabilizing your core and strengthening your transverse abdominal muscles is absolutely necessary for healing diastasis recti and helping to eliminate the pooch. Postpartum wrapping will certainly help though!
Cinching my Belly Bandit wrap to the necessary compression varied based on the size of my stomach, but the thick velcro made it possible to wear the wrap directly post-birth and weeks after. To ensure I had the tightest fit (in order to ‘train’ my abs to go back where they belonged), I simply held the wrap around my waist, pulled tightly, then wrapped it around my stomach and pressed to secure.
Would I recommend the Belly Bandit to pregnant and postpartum moms? Absolutely. Not only did I feel it helped shrink my tummy in the days and weeks after having my baby, it also helped me feel like my weak core was supported. On top of diastasis recti, I also have an umbilical hernia (also common in pregnancies) that had been bothering me in the last few months of my pregnancy and first few weeks after I had my baby. Although my hernia is still there (and will remain), it has not caused me pain thus far. I believe the binding has aided in my core ‘rebuilding’ and doing the proper ab work is key. Here are the CORRECT exercises to do when healing diastasis recti.
Healing Diastatis Recti: Core Exercises
Basic Daily Functions
Changing the way in which you use your body for daily tasks is the first step to healing diastasis and avoiding further damage. Bending forward to lift something from the floor is a big no-no (especially a heavy toddler). The forward bend allows your belly to hang, putting pressure on those weak, separated abs. Instead, use your legs to execute a squat position as you pick up anything (including your baby). As you lift back to standing, be mindful to keep your core engaged by cinching your belly button in towards your spine, working your transverse abdominal muscles and using your arm and leg strength to aid you in handling the weight of the object you are picking up. See photo below – left side is incorrect, right side is correct.
Vacuum Breathing
Stand with your feet hip distance apart, shoulders stacked over hips and belly relaxed. Take a deep breath in, then blow it out through your mouth as you aim to bring your belly button in towards your spine. Hold it there for 5-10 seconds. Inhale and repeat. Do this throughout the day – seriously the more the better!
Pelvic Tilts
Lie flat on your back, hands down at your sides, and feet planted on the floor. Inhale then exhale sharply and tilt your hips up towards your ribcage, keeping your lower back on the floor and cinching your belly button in towards your spine. Hold for a few seconds and repeat. I aim to do this 50 times, twice a day.
Lying Heel Sliders
Lie flat on your back, hands down at your sides and feet on the floor. Flex one foot (toes off the floor) and gently slide out in front, being mindful to keep your lower back on the floor and belly button in towards your spine. Once your leg is extended, gently bring your heel back in to the original position and alternate legs. Repeat 20 times, as many times as you can throughout the day.
Front March
Lie flat on your back, hands down at your sides and feed on the floor. Continue to keep your belly button in towards your pin and tilt your pelvis towards your ribcage. Next, lift one leg off the floor, knee directly above your hip and bent at a 90 degree angle. Bring your foot back to the floor and do the same motion with with your other leg. Repeat 20 times, as many times as you can throughout the day.
Leg Extensions
Lie flat on your back, hands down at your sides and feet on the floor. Cinch your belly button in towards your spine. Slowly lift and extend your right leg off the ground into a diagonal position, pointing your toe and keeping your core stable. Place your foot back on the ground and alternate legs. Repeat 20 times, as many times as you can throughout the day.
Side Knee Drops
Lie flat on your back, hands down at your sides and feet on the floor. Once again, breath in and bring your belly button in towards your spine as you exhale, keeping it there the entire time (with your lower back flat on the floor). Roll your right knee down towards your right side, keeping your foot on the floor, then gently bring it back up to the original position. Alternate legs and do 20 repetitions, as many times as you can throughout the day. 
Glute Raises
Continue to lie flat on your back, hands down at your sides and feet flat on the floor. Bring your belly button in towards your spine and lift your seat off the floor. Next, gently tap the floor with your lower back and bottom, then lift back up to the previous position. Breath deeply the entire time and focus on keeping your abs in. Repeat this 50 times, at least twice a day.
One VERY important thing to keep in mind when you are executing these core exercises is not to forget about doing kegels! Holding your pelvic floor muscles as you work the transverse abdominis muscles will also help strengthen your pelvic floor, aiding in the recovery of diastasis recti. Think of tightening those muscles and lifting them up towards your belly button.
Exercises to avoid until your core is strong enough and the 2-3 finger-width separation of your abs have improved:
- Front planks
- Pushups in a plank position or on your knees
- Traditional forward crunches or any type of ab work that brings your shoulders off the ground to curl upwards
- Exercises lying face up on a stability ball
- Downward dog yoga position
- Burpees into a plank position
- Pilates 100’s
- Any sort of jack-knifing or twisting at your core
I am not a diastasis recti expert, nor am I a pelvic floor physical therapist, but after researching this condition, dealing with it firsthand, and seeing a pelvic floor specialist, I want this post to help many women educate themselves about diastasis recti and learn proper ways to handle their ab separation.
Stay tuned for an update on my experience healing diastasis recti in a few months!
This post is sponsored by the awesome people at Belly Bandit. As always, all opinions are 100% my own. Thanks for supporting Physical Kitchness!
Please note that there may be some affiliate links on this page and I will earn a small commission if you purchase through those links.
Saving this post for the future–I so wish that more people shared their honest recovery stories.
Right?! It’s nice to see actual human experiences 😉 Thanks Heather!
This is so helpful. I loved the fact that how detailed you have explained the exercises which most if us after birthing are unable to figure out. Thanks for sharing.
It’s not easy to figure out what muscles to engage based on text alone! And there isn’t a TON of information out there on healing diastasis recti. Glad this is helpful for you Gunjan!
Sharing with all my friends Learning so much
Great! Thanks Candy
This is so detailed, I love it. And can I just say, you look absolutely great!
Thank you so much Victoria!
These are great tips! I was obsessed with my Belly Bandit after my pregnancies. It was so awesome!
Isn’t it?! I wish I had it after the birth of my first baby!
These are great! Maybe I can reduce my problem. The Maternity Wing where I delivered scolded me when I used a wrap, telling me that it would *prevent* my muscles from strengthening… So on top of that, my usual round of crunches really did a number on me! At this point, I am far past a 2-3 finger width separation…
I think using a combo of the belly bandit with these core exercises are key – maybe they just thought you were relying solely on the wrap?
I want kids one day but I’m dreading the pooch that comes postpartum. Do you think if women do them before becoming pregnant it will make it easier to tone up after giving birth?
Well not every woman gets the DR ‘pooch’ from pregnancy. Nothing can really completely prevent DR, but avoiding things like crunches and planks while pregnant will help not making the condition worse. Overall, staying fit during pregnancy with regular exercise and healthy eating will help ‘bounce back’ after birth 🙂
Thanks for sharing these exercises! I have a few friends that have struggled with this postpartum, so I’m going to be sending this along to them.
I hope this post helps them Chrissy. Thanks for sharing!
Oh my! This is one of the things I worry about when deciding if I want to have children or not!
Well in my humble opinion this is nothing compared to the love you have for your children. I wouldn’t trade it for anything in the world!
Wow thanks for sharing this post. Awesome exercises too!!
No problem Abbey! Thanks friend.
I’m definitely going to share this with my preggo and post-partum friends!
Thanks Christina!
What a helpful post for new moms dealing w this issue. I was pretty lucky to not have diastasis too bad, although I had plenty of other post-delivery issues that required many of the same types of exercises. Hope you’re doing well w baby #2! Congrats!
Oh man, if it isn’t something it’s another! Glad to know these exercises can help with other postpartum mommas dealing with different issues. Thanks so much Jessica!
Thank you for this! I was awarded with diastasis recti after having my twins. Researching exercises for it has constantly bene on my to-do list, but I haven’t gotten much progress made there! 🙂 You had perfect timing posting this!
LOL – awarded. Too funny. Ok moms of twins are superheroes. Hands down. I can see why you have’t gotten to this on your to-do list – you are a busy busy momma. Glad this post is helpful for you Samantha!
It’s so crazy how much the body can change with child birth! This is definitely something I need to keep in mind when the time comes!
SO crazy. Beautiful and crazy. Thanks for stopping by Adriana!
you are amazing!!! its totally shallow of me to say this, but OMG, your 10 day post partum body is like…inspiring. like, SO inspiring. it just shows how fit and healthy you maintained during your entire pregnancy, and that’s so key. I also am loving these exercises, especially those heel sliders. i gotta give those a try, even though i am so un preggers.
Girl, you are so sweet. I humbly thank you. I swear staying healthy and fit during pregnancy helps during labor and postpartum SO MUCH. You’ll totally be the same way someday when you are not un-preggers 😉 Get those heel sliders on girlfriend!
After years of 500+ crunches a day, desperately trying to bring my stomach under control, I never understood why they didn’t work. So I gave up. Then I was told about diastasis recti. So for two years I’ve been working on bringing my stomach back in. It’s a long hard road. But I’m getting there. You’ve given me some new exercises to do. Yay! Thank you.
Oh Janet I could just hug you! What a frustrating journey. I made the same mistake after the birth of my first son. Crunches certainly aren’t the end all, be all that we once thought. It is a long road for full ab ‘recovery’ but we’ll get there. Glad this is helpful for you. Stay tuned for my next update!
It looks likes your healing went really quickly Chrissa. I bet that this post will be a huge blessing for other mamas.
I sure hope so, that is the goal! Even just one mom helped is a win! Thanks so much friend xoxo
I’m had my 4th child 7 weeks ago and my abs have alot of healing to do. Do you wear the belly wrap when doing these exercises?
Hi Justina – congratulations! To answer your question, YES I did wear the belly wrap for the first two months postpartum while doing these exercises. You can do them for months and months after while wearing the wrap. Just be sure you are able to feel your abs and engaging the correct way, not letting the belly band do it all for you 🙂
My second son is almost eight months and I still have the pooch. Will using the Belly Bandit help me at this point (along with the exercises, of course)? Or did I miss the window when it’s effective?
Hi Amy – the Belly Bandit is really great for helping women directly after birth and can help bring everything ‘in’ a little quicker than not wrapping at all. I think since you are 8 months PP, wrapping may not be of much help. BUT the exercises will be – some women don’t start doing the right core work until years after their babies and still have success healing their DR. It’s a slow process though – just know that and try not to get discouraged! 🙂
Hi Chrissa thanks for these excellent exercises. Just done them and ur visuals were very helpful. I wondered if you knew which kind of professional I could go to in a few months to see if my DR has improved? Thanks ????
Hi Roslyn – thanks for stopping by! Your OBGYN may be able to help, but my best advice is to seek out a pelvic floor specialist/therapist. Mine definitely helped me with DR issues since many are well-versed in both issues. Good luck! Feel free to email me if you have any more questions.
It’s so great to read about people posting correct and helpful information about DR since some sources are not always the best. I have struggled with many of the same issues, especially the body image ones!! I was blessed to find a physical therapist that specializes in this area that has started an online program. She is extremely accessible to answer questions and always encourages you to post videos if you aren’t sure about correct form. Her name is Sarah E. Duvall and the program is Core Exercise Solution. She has a passion to help women recover and feel EVEN better than before your baby and educates you about your body so you understand the changes that happen during and post pregnancy. If you would rather see someone in person, she has connections and could very easily find someone that can give you great help! Some therapists don’t specialize in this area, so they don’t always offer the best exercises. Sounds like Chrissa found a great one who has helped her who may know someone in your areas as well!
WOW this is amazing info! Thanks so much Jordan. I’m definitely going to look up Sarah Duvall and check it out. I want to know as much as I possibly can about this, since dealing with it and in my quest to help others. It’s seemingly impossible to find a PT that specializes in DR, but at least I’ve found a pelvic floor specialist to help. Good stuff!
I have used the belly bandit after every one of my kids and SWEAR BY IT! I literally wear it every second of the day and night from the minute they move me out of the delivery room until my 6 week postpartum checkup!
I didn’t realize I had this issue until 6 months after birth. Do the belly wraps still help this far out from birth? I’ve read that they only work for the first 8 weeks postpartum.
Hi Jackie – you are right, sort of. The wrap definitely helps immediately after birth, to get those muscles to ‘remember’ where to go. Would I suggest buying a wrap 6 months after birth, probably not. It could help you learn how to use your transverse abdominals and be mindful of using your core in the right way, but if you followed these exercises and constantly thought of cinching your belly button to your spine in most day to day activities, then that’s probably the best step forward. Email me if you have any other questions!
How long did you work at it until they came back together?
Hi Adrienne – I still have DR. It’s been 5 months since I had my second baby. It may never completely heal, but I know this time around I’m not making it worse. I am sure it varies for everyone, but it certainly doesn’t happen overnight! So be patient with yourself. xo
How long after you delivered did you begin wearing the belly bandit? And how long after did you start these exercises? I know you said within 10 days you saw results but wondering when you started.
I stared wearing it 48 hours after I delivered my baby. I saw results within the first 2 days – seriously. I continued to wear it 8-10 weeks after. Hope that helps!
Did your therapist say if it would ever be safe to do exercises like planks and push-ups again if a DR can never really completely heal? I can’t imagine having to eliminate all those type exercises from my routine forever! It’s frustrating. I feel like there’s a whole category of women’s health that is completely ignored. I wish I’d been educated on it before baby number 3!
That’s a GREAT question! I’m actually going to email her! Keep you posted Ali. And I totally hear ya – I WISH there was more information on DR and pelvic floor issues. Or a PSA to all pregnant women to stop crunches while pregnant!
Hey thank you for this post! I was trying it out for the first time today and I was wondering am I supposed to feel a lot in my abs? I’m used to the feeling crunches give me so I feel like I’m doing something! I feel like I felt these exercises more in my legs than anything. Maybe it’s just much lighter than my usual pre pregnancy work outs were! Just want to make sure I’m not doing it incorrectly! Thank you 🙂
Hi Autumn – I’m glad you reached out. It’s a TOTALLY different feeling than what you’re probably used it. It will not feel like traditional core work – heck you may even feel like it’s not working your abs at all! But the key is to make sure your back is flat on the ground, hips tilted up towards your ribcage slightly, and you are really focused on making sure your belly button is sucked in towards your spine. These exercises are working those deep transverse abdominals so it may feel different at first. Let me know if you have any other questions!
Will the belly bandit work for a mom who has the dreaded pouch? I’m all done with having babies and everything I do I can’t get rid of my mommy pouch.
Hi Andrea – unfortunately I don’t think the belly bandit would be for you. It’s great for shortly-after birth to help get those muscles to ‘remember’ where to go. But if it’s been awhile since your babies, those ab muscles have pretty much found their way back. However, that doesn’t mean you still can’t do things to help the pooch. The exercises I outlined will help, regardless of how long it’s been. And omitting any and all crunches, using proper form to get up (no jack-knifing to get put from laying), etc will also help your progress. It’s a LONG road though – don’t be discouraged! xo
Hi Chrissa,
I just gave birth to my first baby 2 days ago and am wearing by belly band…but how soon do you recommend starting the exercises? Thanks for the awesome post!
Mary
Hi Mary – first of all CONGRATULATIONS!!! I hope you and baby are doing well. You can start doing these exercises immediately. I did them within 48 hours of giving birth. You’ll find that they are not taxing on your post-baby body. Feel free to email me if you have any questions!
Hi Chrissa,
I didn’t know a thing about DR until I happened to come across an article somewhere around the time of my second baby. I can’t remember exactly when I read about it but my knowledge of it was still quite limited. In fact, it was my understanding that it would heal on its own. I did some light ab workout after waiting a time after my second was born but recently started doing heavier ab workouts with a new workout routine I started just prior to getting pregnant with my third. I kept doing these workouts but the DR was in the back of my mind and I figured somewhere along I should probably stop doing them. One morning I was poking around and realized this strange gap in my ab muscles! I started doing more research these past couple of days and today found your post. I read that DR commonly shows up at 12 weeks and later. I’m only 8 weeks and definitely have it! Perhaps I never healed. From what I know now, I shouldn’t do anymore ab workout for the rest of my pregnancy and need to wait until after I deliver to start trying to heal it. Quick Question for you- Should I go ahead and put off the exercises you laid out until after?
I do want to say, “Thank you!!” for your post. It gives a little more information and first-hand experience! It also gives some hope that I haven’t totally and completely destroyed myself. DR would have been nice to know about a long time ago and not by accident. Thank you.
Hi Julie – congrats and thanks for stopping by! You can absolutely do these DR and pregnancy-friendly workouts for as long as you can lie on your back while pregnant. Once it become uncomfortable, I’d stop doing core work all together. Then you can proceed with these exercises directly after baby! You have NOT completely destroyed yourself – so don’t beat yourself up. Just be patient, this will be a long road ahead. And if it makes you feel any better, some people develop DR even if they’ve never done core work or sit ups. Pregnancy just does it to some of us, regardless of the kind of exercises we do. Let me know if you have any more questions!
I’m exactly 2 months pp with my 4th. I was too lazy in the past to figure out how to measure DR [I learn best when shown how to rather than by reading instructions] and tried to ignore it since my belly went back to normal and was flat within weeks. Not so this time. Just this morning I found the dreaded gap and am horrified at how long it could take for things to get back to normal. First time to not have a flat stomach. Humbling. But I so appreciate the information. Thank you! Thank you!
Hey Susy. I know it’s tough, but give yourself some grace. <3 You aren't necessarily doomed forever, just may take some time this round. But hey, 3 babies and a flat tummy is crazy!!!
Doing these healing exercises daily, how long did it take for you to start a normal exercise routine again like front planks, crunches, etc? Is it okay to go to the gym while you’re healing your DR?
Soooo I started planks around 6 months PP (modified, then built up). I still have yet to do crunches and it’s been almost 9 months! I still workout regularly (running, barre, weight lifting and modified HIIT), I just make sure the ab work is DR friendly and modify if needed!
Hi! is there a way (or a place that you have placed these on your site) to download & print off the movements so I can easily access them? Thank you!!
Unfortunately I don’t, but I might have to put that on my list of to do’s! Thanks for the suggestion Ann!
This is a great post! Thank you! I’m wondering if you know what is considered a normal separation, or at what point to move on to your part 2 exercises? I’m 2.5 yrs post partum, and I thought my ab separation was back together, but it turns out I was measuring incorrectly! I have a 2 finger width at my belly button and below.
You can definitely move on to part two as soon as you feel like you’ve mastered part one. It doesn’t matter the finger gap, both series of exercises work the same muscles. The point of part one is just to get a good feel of what muscles you should be working and what to avoid. <3
I am dealing with this now, 10 years post partum! I had never even heard of it, I just thought it was stretched out skin and because I didn’t lose the weight after. I am just now losing it because I’ve had a crisis of my being. I was in 3 years of depression HELL, my period slowed to about 5 a year, it was crazy. Turns out both were caused by starting peri menopause at 28. Now at 32 I think I may be nearing the end, full blown Premature Ovarian Failure. The younger you experience this, the more severe the symptoms, so I have hot flashes literally every 10 minutes from when I wake up until I fall asleep. I feel like a 60 year old woman when 3 months ago, before I knew what was wrong with me, I still felt like a 21 year old girl. I went into emotional meltdown! I have cried over 400 times since March 6, 2017, absolutely no exaggeration, if anything, I’m underestimating.
ANyhow, I was going to say something about kegels, it is all about the kegelmaster resistance device! Dr. Kegel used a device like it, he didn’t have women squeeze against nothing, which is why he had a 90% success rate in curing incontinence. Not only does it help that, but it strengthens the big O and makes it to where you have greater control over your orgasms. Oh and your man will love it too! This thing made my muscles so strong I’m like a chinese finger trap! It’s funny, actually! The device is like 100 bucks, but SOOOO worth it! I would pay double if I had to! It has changed EVERYTHING!!!!
WOW this is so interesting. Thank you for the insight. You’ve been through SO much. It’s very brave and admirable to share your story. Stay strong and give yourself some grace xoxo
I don’t know if I have this but after 7 pregnancy two which were miscarriages. In the same year I ended up pregnant with my son I had three weeks ago and all five live births were c sections its probably not pretty on my insides. I do have a stomach pooch so I need to do something.
Pregnancy certainly does a number to our bodies!! I hope these exercises and guide help you Stephanie.
Thanks for the post. I need to be doing these more often, but somehow it’s so hard with a little baby to care for all day. I had a gigantic separation after my babe was born this spring. (3+ fingers wide.) Pilates healed it most of the way, except for a tiny bit by my belly button. But a few days ago I slipped and fell down the stairs and pulled the whole thing back open again. Feeling pretty frustrated right now.
So many hugs to you! It can still be healed – even if it’s a very long road to recovery!