Diastasis Recti: What It Is and Safe Exercises

Diastasis recti — a separation of the abdominal muscles, common after pregnancy — responds well to the right gentle rebuilding, but the wrong exercises can make it worse.

What it is

During pregnancy, the two sides of the "six-pack" muscle can separate along the midline. This can leave a gap, a "coning" or doming of the belly, and a weak core. It’s common and often improves with the right approach — but get it assessed (ideally by a women’s-health physio). This is general info, not medical advice (disclaimer).

Safe vs risky

• Helpful: gentle deep-core and pelvic-floor work — deep breathing/core bracing, pelvic tilts, dead bugs and heel slides (with the core drawn in), progressing slowly.
• Avoid (early on): crunches, sit-ups, full planks, and anything that causes coning/doming of the belly — these can worsen the gap.
• Progress under guidance; rebuild the deep core before returning to hard training (postpartum return).

Quick answers

What exercises help diastasis recti?

Gentle deep-core and pelvic-floor work — breathing/bracing, pelvic tilts, dead bugs, heel slides — progressed slowly, ideally under professional guidance.

What exercises should I avoid with diastasis recti?

Crunches, sit-ups, full planks and anything that causes the belly to cone or dome, especially early on — they can worsen the separation.

Related guides