Best exercises for diastasis recti

A strong core plays an important role in everything from lifting weights and improving posture to supporting everyday movement. But if you have diastasis recti, you may find that certain exercises feel uncomfortable or simply harder to perform than they used to.

Diastasis recti can affect how your core functions and generates strength, and while it can be frustrating, it doesn't mean you need to stop exercising completely. In fact, the right approach to training can help you build strength, improve stability, and regain confidence in your movement.

In this guide, we'll share some of the best exercises for diastasis recti, highlight a few movements that may be worth avoiding, and explore how to continue working out safely while supporting your long-term core strength.

What is diastasis recti?

Diastasis recti is a separation of the rectus abdominis muscles — the two bands of muscle that run vertically down the front of your abdomen and are commonly known as your "six-pack" muscles.

Diastasis recti can cause:

• A visible bulge or dome in the middle of the abdomen

• A feeling of weakness through the core

• Lower back pain

• Poor posture

• Pelvic floor dysfunction

• Difficulty generating abdominal strength

The condition is particularly common after pregnancy, but it can also affect people who have experienced significant abdominal strain or weight fluctuations.

Can exercise help diastasis recti?

Yes. While exercise cannot directly "close" the gap, targeted strengthening can help improve tension in the connective tissue, restore core function, and support overall recovery.

The best workout for diastasis recti focuses on:

✔ Deep core activation

✔ Breathing mechanics

✔ Pelvic floor engagement

✔ Postural strength

✔ Gradual progression

It's important to prioritise quality of movement over intensity, especially in the early stages of recovery.

How to exercise safely with diastasis recti

Before starting any exercise for diastasis recti, keep these key principles in mind:

Focus on breathing

Proper breathing helps engage your deep core muscles, particularly the transverse abdominis, which acts like a natural corset around your midsection.

Try inhaling through your nose and allowing your ribcage to expand. As you exhale, gently draw your lower abdomen inwards and engage your pelvic floor.

Watch for abdominal doming

When working out with diastasis recti, look out for a ridge or bulge appearing along the centre of your stomach. This is often called "doming" or "coning".

If you notice doming during an exercise, stop what you’re doing and pull it back to an easier variation, such as modified side planks instead of full planks.

Progress gradually

Recovery takes time. Start with foundational exercises and only increase intensity when you can perform movements without discomfort, doming, or excessive pressure through your abdomen.

6 of the best exercises for diastasis recti

These exercises focus on controlled movement, breathing, and deep abdominal activation rather than speed or intensity, making them ideal for supporting recovery from diastasis recti.

1. Diaphragmatic breathing

Breathing exercises may seem simple, but they're often the foundation of effective recovery for conditions like diastasis recti. Learning to breathe deeply into your ribcage can help reduce unnecessary tension through the abdomen while encouraging your deep core and pelvic floor muscles to work together.

This is a useful starting point because it teaches you how to manage pressure through your midsection. It can also help you become more aware of how your core responds during everyday movements, such as standing up from a chair or carrying shopping.

Here’s how to do it:

1. Lie on your back with your knees bent.

2. Place one hand on your ribs and one on your abdomen.

3. Inhale deeply through your nose, allowing your ribs to expand.

4. Exhale slowly through your mouth while gently drawing your lower stomach inwards.

5. Repeat for 5–10 breaths.

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2. Pelvic tilts

Pelvic tilts are a gentle way to reconnect with your lower abdominal muscles and improve control around your pelvis. They can be particularly helpful if you feel stiffness in your lower back or find it difficult to engage your core without holding your breath.

This movement encourages you to activate your deep core in a low-pressure position. Over time, pelvic tilts can help build the control needed for more challenging exercises, such as bridges, squats, and resistance training.

To do them:

1. Lie on your back with knees bent.

2. Gently flatten your lower back into the floor by tilting your pelvis.

3. Engage your core as you exhale.

4. Return to the starting position.

5. Repeat for 10–15 repetitions.

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3. Heel slides

Heel slides are a great progression from breathing and pelvic tilts because they introduce leg movement while challenging your core to stay stable. The aim is to move slowly and keep your pelvis steady, rather than sliding your leg as far as possible.

This exercise helps train your core to support movement through the hips and legs, which is important for walking, climbing stairs, and returning to gym-based exercise. If you notice doming through your abdomen, shorten the range of movement or return to pelvic tilts.

To do them:

1. Lie on your back with your legs extended in front of you.

2. Engage your core and exhale.

3. Slowly slide one heel towards your glutes, drawing a straight line with your heel and keeping your knee facing the ceiling.

4. Keep your pelvis stable throughout.

5. Hold for a few seconds before sliding your heel back to the starting position and repeating on the other side.

Perform 8–12 repetitions per side.

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4. Bird dog

Bird dog is a useful exercise for improving core stability, balance, and coordination. Because it’s performed on all fours, it teaches your core to resist movement while your arms and legs move independently.

This can be especially helpful when rebuilding strength after pregnancy, as it encourages the deep abdominal muscles, back muscles, and glutes to work together. The key is to move slowly and keep your hips level throughout. Start with just the legs or just the arms if the full version feels too challenging.

To do it:

1. Start on all fours, keeping your back flat.

2. Engage your core.

3. Extend one arm straight in front of you, while also extending the opposite leg behind you.

4. Keep your hips level and avoid arching your back.

5. Return to the starting position and switch sides.

Complete 8–10 repetitions per side.

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5. Modified side plank

A modified side plank is a helpful way to strengthen the obliques, hips, and deep core muscles without the intensity of a full plank. It can support better trunk stability and help improve control through the sides of your waist.

This variation is usually more suitable than a traditional plank during early recovery because your knees stay on the floor, reducing the load on your abdominal wall. 

To perform a modified side plank:

1. Lie on your side with knees bent at a 90-degree angle.

2. Support yourself on your forearm, with your elbow directly beneath your shoulder. Your other hand can rest on your top hip.

3. Engage your core and push through the forearm beneath you to lift your hips from the floor.

4. Hold for 15–30 seconds before lowering back to the starting position. Alternatively, lift and lower your hips for 5–10 breaths.

5. Repeat on the opposite side.

Keep the movement steady and stop if you feel pressure, discomfort, or doming through your midsection.

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6. Glute bridges

Glute bridges strengthen the glutes, hamstrings, and lower back, all of which help support your pelvis and reduce pressure on your abdominal wall. They’re also a useful exercise for improving hip strength, which can make everyday movement feel easier and more stable.

When doing bridges with diastasis recti, focus on lifting with control rather than pushing your hips as high as possible. Exhale as you lift, keep your ribs relaxed, and avoid letting your stomach dome.

To perform glute bridges:

1. Lie on your back with knees bent and feet flat. Your head should also be flat to the ground and in alignment with your spine.

2. Engage your core and glutes.

3. Lift your hips until your body forms a straight line from shoulders to knees.

4. Hold for a second or two before slowly lowering yourself back down.

Aim for 10–15 repetitions.

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Exercises to avoid if you have diastasis recti

Not every exercise is suitable during recovery from diastasis recti. Some movements can increase abdominal pressure and worsen symptoms.

Common exercises to avoid if you’re experiencing diastasis recti include:

1. Traditional sit-ups and crunches: These exercises place significant pressure on the abdominal wall and may increase doming.

2. Full planks: Standard planks may be too challenging in the early stages of recovery.

3. Bicycle crunches: The twisting and flexion involved in this exercise can increase strain on weakened connective tissue.

4. Double leg raises: Lifting both legs simultaneously creates high levels of abdominal pressure.

5. Heavy lifting without core control: Lifting heavy weights while holding your breath can place excessive strain on your abdomen and pelvic floor.

Remember that recovery varies from person to person, and while some of these exercises may become more doable later in your rehabilitation journey, it’s important to progress gradually to avoid further injury or pain.

When to seek professional advice

If you experience persistent pain, significant abdominal separation, symptoms of pelvic floor dysfunction, or concerns about your recovery, speak to a healthcare professional.

They can assess your condition and provide personalised guidance on the most appropriate exercise programme for you.

Build strength with confidence at The Gym Group

Recovering from diastasis recti doesn't mean putting your fitness goals on hold. With the right approach, you can rebuild your core strength, improve your confidence, and return to the activities you enjoy.

At The Gym Group, you'll find a welcoming, supportive environment with spacious training areas, a wide range of strength and cardio equipment, and flexible memberships designed to fit around your lifestyle.

With friendly PT support, free classes for members run by passionate instructors, and 24/7 access across many locations, our gyms give you the freedom to train at your own pace. 

Find your nearest Gym today and take the next step towards feeling stronger, healthier, and more confident.