Diastasis recti — the partial or complete separation of the abdominal muscles — is a condition that many women face, especially after pregnancy. It can cause a visible bulge or “pooch” in the belly area, lower back pain, poor posture, and even digestive issues. The good news is that with the right kind of movement, you can begin to restore your abdominal wall and improve core stability without invasive procedures.
According to nokmagazinja.hu, correcting diastasis recti starts with mindful, targeted exercises — not traditional ab workouts. The focus is on alignment, deep core engagement, and breathing.
Understanding Diastasis Recti and Its Causes
Diastasis recti occurs when the connective tissue between the left and right sides of the rectus abdominis (the “six-pack” muscles) becomes stretched and thinned. It’s most common during and after pregnancy, as the growing uterus puts pressure on the abdominal wall. However, it can also happen to men and women who gain weight quickly or perform improper exercises under abdominal pressure.
Typical symptoms include:
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A visible gap or bulge down the midline of the abdomen
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Weakness in the core and lower back
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Poor posture or balance issues
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Pelvic floor dysfunction
It’s important to recognize the signs early and avoid exercises that can make it worse.
Avoid These Exercises First
Many people unknowingly worsen diastasis recti by doing standard core workouts. You should avoid:
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Traditional sit-ups and crunches
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Planks (in the early stages of recovery)
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Leg raises
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Twisting motions under tension
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Any movement that causes a “doming” effect in the belly
These exercises can put too much pressure on the linea alba (the connective tissue between the abdominal muscles) and delay healing.
Start With Breathing and Deep Core Activation
The foundation of recovery is breathwork. Diaphragmatic breathing — also called belly breathing — engages the transverse abdominis (the deepest core layer) and helps rebuild inner strength.
How to do it:
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Lie on your back with knees bent
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Inhale deeply into your belly, allowing it to rise
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Exhale slowly, drawing your navel toward your spine while activating your pelvic floor
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Repeat for 5–10 breaths daily
This simple practice sets the stage for more dynamic movements while protecting the core.
Top Exercises to Rebuild Your Abdominal Wall
Once you’ve mastered breath control and deep core awareness, you can begin gentle movements that strengthen without straining. Some of the best exercises include:
Pelvic Tilts
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Lie on your back with feet flat and knees bent
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Inhale, then exhale while tilting the pelvis backward (flattening your lower back against the floor)
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Engage your lower abs and repeat for 10 reps
Heel Slides
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Lie on your back, knees bent
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Inhale, then as you exhale, slide one heel forward along the floor without arching your back
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Bring it back and alternate sides
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Perform 8–10 reps per leg
Knee Folds
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Lie on your back with knees bent
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Slowly lift one knee toward your chest without letting your pelvis shift
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Lower slowly and repeat on the other side
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This builds coordination and strength in the lower core
Modified Dead Bug
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Lie on your back with knees bent and arms up
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Slowly lower one arm and the opposite leg, keeping your core engaged and back flat
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Return to start and switch sides
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Start with 5 reps each and build up as strength increases
Wall Sits With Core Engagement
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Stand against a wall, feet hip-width apart
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Slide down into a sitting position
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As you hold the pose, engage the core by drawing the belly button inward and lifting the pelvic floor
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Hold for 20–30 seconds
These exercises are gentle but powerful when done consistently. They help close the abdominal gap and restore functional strength.
Be Patient and Consistent
Healing diastasis recti is not about doing hundreds of repetitions or rushing progress. It’s about consistency, body awareness, and respecting your limits. Depending on the severity of the condition, improvement can be seen in a few months — but it often takes longer for full recovery.
Aim to practice these exercises 3–5 times per week, focusing on form over intensity. Working with a physiotherapist or postpartum fitness specialist can also ensure you’re doing the right movements for your body.
Supportive Lifestyle Habits
Besides exercise, a few lifestyle changes can support your healing journey:
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Avoid heavy lifting or holding your breath during movement
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Use good posture when sitting, standing, and moving
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Support your core when coughing, sneezing, or getting out of bed
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Wear supportive clothing or a belly wrap if recommended by a professional
These small adjustments help reduce unnecessary pressure on the abdominal wall and prevent regression.
When to Seek Professional Help
While many people can heal diastasis recti naturally, it’s important to seek medical advice if:
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The abdominal gap is more than 2.5 cm and not improving
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You experience pain, hernia, or incontinence
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You’re unsure about your exercise technique
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You’re pregnant or recently postpartum and concerned about your recovery
A physical therapist can measure the gap, offer tailored advice, and guide your rehabilitation safely.
Conclusion: Rebuilding Your Core Is Possible
Recovering from diastasis recti takes time, but with proper guidance and consistent, mindful movement, it’s entirely possible to restore core strength, improve posture, and feel confident in your body again. Don’t rush, stay patient, and celebrate progress at every step — your body is stronger and more resilient than you think.