Diastasis recti is a condition in which the gap between the abdominal muscles (rectus abdominis) widens, especially during pregnancy or after delivery. It is very common in the third trimester or postpartum because the growing uterus puts pressure on the muscles and connective tissue (linea alba). If you do safe exercises during pregnancy, you can reduce the risk of diastasis recti and it may be easier to fix it even a year after delivery. In this post, we will talk about safe exercises during pregnancy (especially the third trimester) that help to prevent or fix diastasis recti, and postpartum recovery tips for a year later
Every pregnancy is different, and it is important to consult an OB-GYN or pelvic floor physiotherapist before starting exercises for diastasis recti, especially if you are in the third trimester or have postpartum complications. This post is for general guidance, but visit a doctor or a specialist for personalized advice.
What is Diastasis Recti?
Diastasis recti occurs when the connective tissue between the abdominal muscles stretches or weakens, creating a gap (usually 2-3 cm or more). It is common in pregnancy because:
- The increase in the size of the uterus causes the abdominal wall to stretch.
- Hormones such as relaxin and progesterone soften the tissues.
- After delivery, the gap may close naturally but in some cases it may persist for a year or so.
Symptoms:
- A bulge or “pooch” visible in the centre of the abdomen.
- Lower back pain or weak core.
- Digestion issues or bloating.
Keep core muscles strong through safe exercises during pregnancy and fix postpartum diastasis recti.
Safe Exercises During Pregnancy (Third Trimester) to Prevent Diastasis Recti
Exercises in the third trimester (from week 28 until delivery) should be low-impact and core-focused to avoid unnecessary strain on the abdominal muscles. These exercises reduce the risk of diastasis recti and make recovery after delivery easier. Always consult your doctor before starting any exercise, and stop if you feel discomfort, pain, or contractions.
- Deep Belly Breathing (Diaphragmatic Breathing)
- How to Do: Sit comfortably or lie down.
– Place one hand on the stomach and the other on the chest.
– Inhale deeply so that the stomach swells (not chest), then exhale slowly and gently pull the stomach inward.
– 10-15 breaths, 2-3 times daily.
Benefits: Activates pelvic floor and transversus abdominis (deep core muscle).
Keeps the core strong without strain.
Helps prevent diastasis recti gap.
- Pelvic Tilts (Seated or Standing)
- How to Do: Sit on a chair or stand.
– Keep the spine neutral, then gently tilt the pelvis backward while engaging the pelvic floor (as if – – pulling the tailbone inward).
– Hold for 2-3 seconds, then release.
– 10-12 reps, 2 sets daily.
Benefits: Strengthens the transverse abdominis and pelvic floor muscles.
Improves posture, which reduces pressure on diastasis recti.
- Cat-Cow Stretch (Modified for Third Trimester)
- How to Do: Come to hands and knees (tabletop position), wrists below shoulders and knees below hips.
– Inhale, gently arch the back (cow position), but do not over-stretch the abdomen.
– Exhale, round the back (cat position) and engage the pelvic floor.
– 8-10 reps, 1-2 sets daily.
Benefits: Gently activates the core and pelvic floor.
Relieves back pain and increases flexibility.
- Side-Lying Leg Lifts
- How to Do: Lie on the left side, support the head with the left arm, and place the right hand on hips.
– Bend left leg slightly for stability.
– Slowly lift the right leg up 6-12 inches, then gently bring it down.
– 10 reps per side, 2 sets.
Benefits: Strengthens obliques and transverse abdominis without direct pressure on rectus abdominis.
Prevents diastasis recti gap.
- Wall Push-Ups
- How to Do: Stand 2 feet away from the wall, place hands shoulder-width apart on the wall.
– Slowly bend elbows and bring your chest towards the wall, then push back.
– Gently engage pelvic floor and core.
– 10-12 reps, 2 sets daily.
Benefits: Strengthens upper body and core without straining the abdominal wall.
Helpful for postpartum recovery.
Exercises to Fix Diastasis Recti a Year Postpartum
If the diastasis recedes even a year after delivery (gap 2 fingers or more), it can be corrected with targeted exercises and professional guidance. Get a check-up done by a pelvic floor physiotherapist or postpartum fitness specialist to assess the gap and make a proper plan. Here are some safe exercises to start (after doctor’s approval):
- Transverse Abdominis Activation (TA Breathing
How to Do: Lie or sit, spine neutral.
– Take a deep breath, then exhale and gently pull the navel towards the spine (like sucking the stomach in).
– Hold for 5 seconds, then release, 10-15 reps, 2-3 times daily.
Benefits: Rebuilds deep core muscles and helps close the gap.
2. Bird Dog
How to Do: Come on hands and knees (tabletop position).
– Extend right arm forward and left leg backward, keeping core tight.
– Hold for 2-3 seconds, then come back. Alternate sides.
– 8-10 reps per side, 2 sets.
Benefits: Improves core stability and heals diastasis gap.
3. Glute Bridges
How to Do: Lie on back, knees bend and feet hip-width apart.
– Exhale and lift hips towards ceiling, keeping core and pelvic floor engaged.
– Come down slowly.
– 12-15 reps, 2 sets.
Benefits: Strengthens core and glutes, which is helpful for diastasis recovery.
4. Dead Bug
How to Do: Lie on back, knees bent at a 90-degree angle and arms toward ceiling.
– Exhale, extend right arm backward (near head) and left leg toward floor, without arching back.
– Come back and repeat on the opposite side.
– 10 reps per side, 2 sets.
Benefits: Gently strengthens core
5. Side Plank (Modified)
How to Do: Lie on the right side, knees bent and right elbow below shoulder.
– Lift hips gently, keeping core tight.
– Hold 10-15 seconds, then switch sides.
– 2-3 reps per side.
Benefits: Targets obliques and transverse abdominis, helps close the gap.
Exercises to Avoid During Pregnancy and Postpartum
Some exercises can make diastasis recti worse as they put more pressure on the abdominal wall. Avoid these:
During Pregnancy (Third Trimester)
- Crunches, sit-ups, or planks (full planks can put strain).
Heavy weightlifting or high-impact exercises (like running, jumping).
- Twisting movements (like Russian twists).
Exercises that put direct pressure on the abdominal area (like double leg lifts).
Postpartum (One Year Later):
- Crunches, sit-ups, or full planks until the gap has fully healed.
- Heavy lifting without core stability.
High-intensity interval training (HIIT) without proper core rehab.
Tips to Prevent and Fix Diastasis Recti
During Pregnancy (Third Trimester)
- Core Breathing: Do deep belly breathing and pelvic floor exercises (Kegels) every day to keep the core strong.
- Good Posture: Keep the spine neutral while standing or sitting, avoid slouching.
- Avoid Strain: Avoid heavy lifting or sudden movements. Get up from the bed while supporting the stomach (rolling to the side).
- Pelvic Floor Exercises: Kegels (10-15 reps, 2-3 times daily) keep the pelvic floor strong, which is helpful for diastasis recovery.
- Healthy Diet: Eat protein-rich foods (lentils, paneer, eggs) and fruits (oranges, berries) for muscle repair and skin health.
Postpartum (One Year Later)
- Check the Gap: If the gap is still there after a year, get it checked by a physiotherapist. A two-finger gap can be more serious.
- Gradual Progression: Start with simple exercises (TA breathing), then add complex movements (bird dog, bridges).
- Pelvic Floor Therapy: Get pelvic floor rehab done by a specialist for better results.
- Avoid Constipation: Avoid constipation with a fibre-rich diet (fruits, veggies, oats) and hydration, as straining makes the gap worse.
- Belly Binding: Ask your doctor about using postpartum belly wraps or binders; these can provide temporary support.
When to Seek Professional Help
- During Pregnancy: If there is severe back pain, pelvic pain, or abdominal discomfort in the third trimester, consult a doctor or physiotherapist.
- Postpartum: If the gap is more than 2 fingers even after a year, a bulge is visible, or the core feels weak, consult a pelvic floor physiotherapist or a diastasis recti specialist.
- Surgery: In rare cases, if the gap is very large and does not heal with exercises, abdominoplasty (tummy tuck) surgery may be an option. Discuss with the doctor.