Safe Exercises for Diastasis Recti

June 2025

If you suspect you have Diastasis Recti, or this has been confirmed by a healthcare provider, exercise can feel intimidating.  In some cases, women fear that exercise will make the separation worse.  

Building core strength is an essential part of recovery.  Overloading the muscles in a safe and effective way can build strength and re-establish a strong, healthy core.  

Early on, you may want to consider avoiding crunches and planks, lots of twisting or heavy lifting.  Once you have build a strong connection with your core and can better manage pressure changes under load, it is likely safe to re-introduce these exercises.  Initially, try focusing on the deep core muscles like the Transverse Abdominals.  Isometric exercises, targeting these muscles can be a great starting point in progressing to the more advanced moves.

Focus on your breathing!  Make sure not to hold your breath.  If you are performing an exercise, and you can visibly see more coning or abdominal bulging occurring, that is a little warning sign that you need to modify that exercise so as not to worsen the Diastasis Recti.

You deserve to move confidently again- with strength that supports your lifestyle.  At HER Body PT, I help women across North Carolina heal their core safely and effectively.  Book your free discovery call today and learn more by emailing lindsay@herbodypt.com