Safest Exercises To Heal Diastasis recti 

Causes of Diastasis Recti

✅ Pregnancy & Postpartum Changes – Increased abdominal pressure causes muscle separation.

✅ Improper Core Training – Exercises like crunches and sit-ups can worsen the condition if performed incorrectly.

✅ Heavy Lifting with Poor Form – Straining the abdominal muscles can contribute to separation.

✅ Chronic Coughing or Constipation – Constant internal pressure weakens the abdominal wall.

✅ Multiple Pregnancies – Repeated stretching can weaken the connective tissue over time.

Common Symptoms

🔹 A visible bulge or “doming” in the midline of the abdomen, especially when getting up from lying down.

🔹 Weakness in the core muscles, leading to lower back pain and poor posture.

🔹 Difficulty engaging the deep abdominal muscles (transverse abdominis).

🔹 Pelvic floor issues, such as incontinence or pressure in the pelvic area.

🔹 Digestive discomfort due to lack of core stability.

How to Check for Diastasis Recti at Home

1️⃣ Lie on your back with knees bent and feet flat on the floor.

2️⃣ Place two fingers just above your belly button.

3️⃣ Lift your head slightly off the ground while keeping your shoulders down.

4️⃣ Feel for a gap or softness between the abdominal muscles.

5️⃣ If the gap is more than 2-3 finger widths, you may have diastasis recti.

Safe Exercises to Heal Diastasis Recti

Diastasis recti occurs when the abdominal muscles separate due to excessive pressure, often after pregnancy or improper core training. The right exercises can help strengthen the deep core, close the gap, and improve stability.

1️⃣ Diaphragmatic Breathing

Why? Activates the deep core and pelvic floor muscles.

✅ Sit or lie down comfortably.

✅ Inhale deeply into your belly, expanding it.

✅ Exhale while engaging your core (think of pulling your belly button inward).

2️⃣ Pelvic Tilts

Why? Strengthens the lower abdominals and reduces back pain.

✅ Lie on your back with knees bent and feet flat.

✅ Gently tilt your pelvis back, flattening your lower back on the floor.

✅ Hold for a few seconds, then release.

3️⃣ Heel Slides

Why? Engages the core without excessive pressure.

✅ Lie on your back, knees bent.

✅ Slide one heel forward while keeping your core engaged.

✅ Bring it back and repeat on the other side.

4️⃣ Bent-Knee Leg Lifts

Why? Strengthens the deep core without straining the midline.

✅ Lie on your back, knees bent.

✅ Lift one leg slowly while keeping your core engaged.

✅ Lower it back down and switch legs.

5️⃣ Glute Bridge (Modified)

Why? Engages the core and strengthens the glutes.

✅ Lie on your back, feet hip-width apart.

✅ Engage your core and lift your hips.

✅ Lower down slowly while maintaining control.

6️⃣ Side-Lying Leg Lifts

Why? Works the core and obliques gently.

✅ Lie on your side, legs stacked.

✅ Lift the top leg slowly while engaging your core.

✅ Lower down and repeat on the other side.

7️⃣ Seated Core Engagement

Why? Trains core muscles without overloading them.

✅ Sit tall with a neutral spine.

✅ Inhale, then exhale while pulling your belly button in.

✅ Hold the contraction for a few seconds and release.

8️⃣ Standing Marches

Why? Strengthens the deep core muscles while improving balance.

✅ Stand tall, engage your core.

✅ Lift one knee at a time while keeping your torso stable.

✅ Avoid leaning forward or backward.

9️⃣ Bird-Dog (Modified)

Why? Improves stability and core strength.

✅ Start on hands and knees, keeping a neutral spine.

✅ Extend one arm and the opposite leg while keeping your core tight.

✅ Hold for a moment, then switch sides.

🔟 Wall Sit with Core Engagement

Why? Strengthens the legs and engages the core safely.

✅ Lean against a wall, knees bent at 90 degrees.

✅ Engage your core as you breathe deeply.

✅ Hold for 20-30 seconds and repeat.

❌ Avoid These Exercises Until Healed

🚫 Crunches & Sit-ups

🚫 Planks

🚫 Heavy weightlifting

🚫 Deep backbends

Final Tip: Recovery takes time, so be consistent and patient. If you’re unsure about your technique, seek expert guidance. 

At Ritus Ascend Rehab and Fitness Centre, we provide personalized Diastasis recti rehab programs to help you regain strength safely. Book a consultation today!