Heal Your Mummy Tummy With 5 Diastasis Recti Exercises

Struggling with a belly pouch that just won’t go away? Commonly referred to as a mummy tummy this abdominal separation can normally be healed using strategic diastasis recti exercises.

In just 10 minutes a day, you can drastically improve your abdominal muscles and reduce the mummy tummy separation!

As a Certified Strength & Conditioning Specialist and mom of three, I know that for many moms, the mummy tummy area can be a source of frustration. No matter what you do, it just doesn’t seem to go away!

This is because the lower belly pouch isn’t just from a weak core but an actual separation of the abdominal muscles.

When we grow babes our ab muscles naturally open to make room for a growing baby. Unfortunately, those connective tissues don’t just “snap back” postpartum (wouldn’t that be nice?!).

When the abdominal muscles separate it is called diastasis recti.

What is Diastasis Recti?

In short, diastasis recti is when the six-pack muscles (the rectus abdominus aka deep core muscles of the abdominal wall), specifically the connective tissue, separate during pregnancy from being stretched.

This abdominal 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.

Learn how to test for diastasis recti at home.

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.

Though there are exercises to avoid with diastasis recti.

Which is exactly what in teach in the the 7-week 7-week heal your core program.

Symptoms Of Diastasis Recti

Though most moms stress over the mummy tummy pouch, there are more symptoms to diastasis recti than that.

The best thing you can do is find a trained professional in your area to assess your abdominal muscles. This can be a qualified personal trainer who specializes in post-pregnancy or a pelvic floor physiotherapist.

Some common symptoms of diastasis recti are:

• Low back pain
• Bloating
• Belly pouch
• Poor posture
• Leaking

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.

No More Mummy Tummy

The good news about diastasis recti is that you can heal it! In fact, you can actually heal diastasis recti years later, mega win.

With strategic exercise, consistency, and focus, you can reduce abdominal separation and strengthen your core muscles.

The following exercises below are the best place to start healing diastasis recti.

How to use the diastasis recti exercises:

Perform the exercises as a circuit for the repetitions listed. Take a rest and then repeat the circuit for a total of two times through.

Remember, these exercises won’t help if you just go through the motions. You need to make sure that you’re focusing on engagement, especially of the deep core muscles.

Warm Up Exercise: Pelvic Tilts

This is your “deep abdominal” muscle and one you need to learn how to engage. You will use this engagement as the base for a lot of the diastsis recti exercises you’ll perform.

How To Do It 

1. Lay on the floor on your back with your knees bent and feet flat
2. Think of lifting up the lower half of your bum so you feel as if you're drawing your belly button into the floor
3. Think of tucking your pelvis under or bringing your hip bones towards your ribcage.
4. Your upper body shouldn't move, you are simply tilting your pelvic to stabilize.
5. Hold 5-10s
6. Release fully

Perform 8-10 repetitions for two sets.

Learn how to do pelvic tilts.

1. Heel Slides

This postpartum core exercise is a great way to combine the exercises you're already learned and put them into action with some movement. It's still low impact, can be done anywhere and it really helps fine-tune the core and pelvic floor connection.

How To Do It

1. Lay on your back and place a washcloth (or use socks) under one heel
2. One knee should be bent and the other out straight, keep the hip bones squared to the ceiling
3. Create tension in the deep abdominals by lifting your pelvic floor "up and in" and using a minor pelvic tilt when you exhale
4. At the same time, use that tension to pull the straight leg back towards your hips
5. Keep the hips stable as you release the leg back out

Perform 5-8 repetitions per leg

Learn how to do heel slides.

2. Bridge With Adductor Squeeze

1. Lay on your back with the knees bent color to your bum. Place a ball or block between your knees.
2. Tuck the ribs down and the hips towards the ribs so that your low back is on the ground.
3. 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.

Perform for 10 repetitions

3. Split Stance Knee Crunch

1. Come into a staggard stance with your legs (one foot forward and one extended backward).
2. Arms extended by your ears to start, exhale and draw one knee toward the chest.
3. Gently touch the foot back to the floor.

Perform for 8 repetitions per side

4. Elevated Knee Raises

1. Set up with a couch, chair or bench.
2. Place your knees on the ground and your forearms on the bench.
3. Keep a neutral neck and back.
4. Engage the tummy muscles and keep that neutral back (to stabilize the core) as you press into the forearms and gently lift the knees above the floor to hover.
5. Hold the position for three seconds and return the knees to the floor.
6. Repeat.

Perform for 5-8 repetitions.

5. Supine Lying Abductions

1. Lay on your back with your feet straight up from your hips. Place a mini loop around your feet or at the ankles.
2. Inhale.
3. Exhale as you come into a pelvic tilt (pressing your back to the ground) and open your legs slightly, driving out against the band.
4. Release the movement as you inhale and come back to the starting position with no tension.

Repeat for a total of 10 repetitions.

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!

• How to reduce back pain
• Exercises to AVOID as a new mom
• Benefits of strong glutes
• Ab exercises better than sit ups
• Pelvic floor health
• 10 Minute diastasis recti workout
• Glute workout finishers
• Follow along home workouts
• Strength training for beginners
• Non-scale fitness goals
• Fitness tips for moms

Frequently Asked Questions About Diastasis Recti