Looking to help correct ab separation and strengthen the mummy tummy postpartum? Use this 10-minute, diastasis recti workout to help heal and recover from pregnancy and birth with safe, effective exercises.
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Diastasis recti affects almost all women in pregnancy. However, as a Certified Strength And Conditioning Specialist, many moms that come to me report feeling insecure and overwhelmed by the “mummy tummy” postpartum.
Though diastasis recti is normal (and even expected in pregnancy), it’s no wonder that moms want to get back to being able to do tasks they love postpartum.
"This is such a helpful post! Wish I knew this when my daughter was born. I hope this reaches as many new mothers as possible!" - Rupali
And the core is a big part of that. Lack of core strength and diastasis recti can:
- Cause back pain
- Make it hard to carry, lift, and twist (functions of the deep abdominal muscles)
- Result in what’s commonly referred to as a “mummy tummy” or “mom pouch”.
- Hurt a moms confidence
The truth is, though diastasis recti does occur from pregnancy, you can restrengthen the rectus abdominis muscles and teach them to engage again.
Note: know that this workout isn't just for new moms. Learn more about how to fix diastasis recti years later.
What Is Diastasis Recti?
In short, diastasis recti is when the six-pack muscles (the rectus abdominus aka deep core muscles) separate during pregnancy from being stretched.
This ab separation can cause poor ab engagement as well as the ab muscles to almost “stick out” post-pregnancy. This is where the “pouch” term comes from.
You can learn how to test for diastasis at home here.
Poor abdominal function can also result in issues with your pelvic floor (think leaking). For more information on your pelvic floor and your pelvic floor muscles, check out these tips from a pelvic floor physical therapist.
One thing to make note of is that you can have diastasis recti and still be able to do all the things you love. It’s not so much about fully correcting the separation or “fixing” as it is teaching the abdominal muscles to engage again.
Which is exactly what I teach in the 7-week heal your core program.
How To Heal Diastasis Recti With Exercise
When it comes to retraining your tummy muscles & diastasis recti exercises, you need to focus both on engagement and strength as well as increasing the mobility in your upper body which is what this core workout does.
If your upper body (specifically your thoracic spine and shoulders) doesn’t move, you will struggle to properly engage the transverse abdominis to heal the ab separation.
Basically, it’s all connected and not just a one-shot approach. Spend time doing upper body mobility work as well as using the diastasis recti exercises below (or these corrective exercises for diastasis recti) to heal the ab separation and strengthen your core muscles.
Diastasis Recti Workout
This diastasis recti workout makes use of the best core exercises for diastasis recti to help heal your core! It’s only 10 minutes long which means you can get it done in between feedings or naps and requires no actual equipment.
Do this workout four times per week before moving on to bigger exercises or progressing the ones in the workout.
| Pullovers | 12 reps |
| Knee drops | 10 reps/side |
| Heel slides | 10 reps per side |
| Rest | 45 seconds for 3 rounds |
| Bridge With Adductor Squeeze | 12 reps |
| Toe Taps | 12 reps |
| Rest | 30 seconds for 2 rounds |
How To Perform The Exercises
The core exercises for diastasis recti below can be done together or on their own.
Scroll down and learn how to perform them, practice, and really work on learning the abdominal engagement so that you can maximize your time using them.
Pullovers
Lay with your back on the ground and knees bent. Tuck your ribcage down. Raise the arms up from the shoulders. Keeping the ribs down, extend the arms overhead towards the floor.
You should feel a stretch in the upper back and shoulders. Engage your tummy muscles to pull back on the stretch (without arching the low back) and bring the arms back to the starting position.
Knee Drops
Lay with your back on the ground and knees bent. Tuck your ribs down and press your low back into the floor. Slowly drop one knee toward the floor. While you do this, do not let the low back arch or the hips tilt.
Go as low as you can before form stalls, then, reverse the movement using your core to pull the knee up.
Heel Slides
Lay on your back with knees bent. Tuck the ribs down and the hips towards the ribs to engage the deep core muscles.
Slowly slide one heel out so that the leg is straight. Maintain position and keep the hips squared. Use your inner core muscles to pull the leg back.
Bridge With Adductor Squeeze
Lay on your back with the knees bent color to your bum. Place a ball or block between your knees. Tuck the ribs down and the hips towards the ribs so that your low back is on the ground.
Use your bum muscles to raise the hips towards the ceiling. While you do this, squeeze the ball slightly so you feel your inner thighs fire up. release the squeeze and return to the starting position.
Toe Taps
Lay on your back with the knees bent color to your bum. Tuck the ribs down and the hips towards the ribs so that your low back is on the ground. Raise one leg (keeping the knee bent).
Maintain the core engagement as you touch the toe to the floor and raise the toe back up initiating the movement at the hip. Perform all repetitions on one side before the other.
Best Exercises For Diastasis Recti (Mommy Tummy!)
When it comes to healing an ab separation, you need to know that most of the diastasis recti exercises will focus initially on engaging the muscles internally.
You have to relearn to connect your mind to the muscles and really activate them. Going through the motions just won’t help. This is why it’s so important to really nail down “core and floor” breathing work postpartum.
This kind of work can be done anytime in the postpartum period as it’s low impact and much more mental and internal.
After you nail that down, adding in any of the diastasis recti exercises below to your workout routine or making a workout out of the diastasis exercises below is a great way to heal the ab separation.
- Block pullovers
- Leg drops
- Toe taps
- Heel slides
- Floor angles
- Glute bridge
- Pelvic tilt
Sick Of Feeling Self Consciousness About Your Stomach?
If you feel frustrated with your body and disappointed that you didn’t “bounce back” after pregnancy.. you’re not alone!
Healing diastasis recti and cutting the mom pouch can be done at any stage postpartum (yes, even years later!).
It’s time to reclaim your pre-pregnancy confidence.
Through a 7-week, strategic, home workout program, I help you retrain your core muscles so that you’re stronger and more confident.
In just ten minutes a day and with only your living room furniture and a mini band, you can finally start feeling good about your tummy muscles.
Don’t let diastasis recti hold you back, embrace a stronger core, reduce the niggling “mom aches”, and learn how to Heal Your Core for just $39
More Fitness Tips For Moms You'll Love
Your next steps should be about continuing to strengthen your core muscles (after you've mastered engagement) while avoiding these exercises.
You'll also want to start strengthening glutes so that you can carry kids easier (check out the best mom workout to get you started too!).
Lastly, develop a workout program and learn the best ways to make time for fitness as a mom (Hint: things like 10 minute workout for moms helps!).
- How to reduce back pain
- Exercises to AVOID as a new mom
- Benefits of strong glutes
- Strong glutes during pregnancy
- Ab exercises better than sit ups
- Pelvic floor health
- Glute workout finishers
- Glute exercises for pregnancy
- Follow along home workouts
- Strength training for beginners
- Fitness goals that aren't weight loss
- Fitness tips for moms
Frequently Asked Questions About Diastasis Recti Workouts
You can begin low-impact, diastasis recti exercise within the first few days of birth so long as the focus is on healing and not intensity. These exercises are mostly done lying down or sitting and should have a focus on breathing, alignment, and control. Avoid any traditional abdominal exercise (reverse crunches, planks, leg raises) in the days following birth.
Strategic diastasis recti exercise is a crucial element in repairing abdominal separation and the abdominal wall from pregnancy. Exercises specific to healing diastasis recti should focus on proper alignment, deep muscle activation, and combining muscle engagement with proper breathing techniques. Doing these exercises is a great way to begin to heal your diastasis.
Because exercises that focus on diastasis are often very low impact, they can be done multiple times per week. The beginner exercises that focus on engagement and breathing work can even be done for a few minutes each day. Once you move on to the more advanced core work, you can work in a schedule of 3-4x per week.
Sherry says
So many great tips to get me back to my pre-baby body. Thank you for all of the great exercises!
fitasamamabear says
Aw yay! If you have questions please don't hesitate to ask!
Liz says
My friend just had a baby so I'm going to send her all this info! I know she's going to find it so helpful. Thanks for sharing!
fitasamamabear says
You are SO sweet, I appreciate the share!
Jennifer says
I just had a baby and am making this exercise a part of my getting back to normal body routine! Keep the tips and suggestions coming!
fitasamamabear says
Awm this makes me so happy! But also.. CONGRATS!!!! If you have any questions at all, shoot them over!
Greta says
Love the ideas! I still struggle to lose weight after giving birth. I'll apply these ideas in my routines.
fitasamamabear says
It's a challenge to lose weight in the best of times let alone after a babe, if you ever need help just reach out!
Rupali says
This is such a helpful post! Wish I knew this when my daughter was born. I hope this reaches as many new mothers as possible!
fitasamamabear says
It's just slowly getting to be mainstream thankfully!