Abdominal diastasis is the separation that occurs, normally during pregnancy, between one rectus abdominis and another. Perhaps this definition may sound a bit technical to you. A pelvic floor specialist, makes a comparison that is very easy to understand: "Imagine that there is a zipper between one abdomen and another and, for example, during pregnancy this zipper separates." How to try that this does not happen? "It is important that you maintain a correct posture, during pregnancy and postpartum, to help you always maintain this straight and stretched line."

Exercises for abdominal diastasis

In our day to day there are certain habits that we do wrong and that can cause damage to our abdominal area, causing a worsening of abdominal diastasis. 

Walking exercises to improve abdominal diastasis

How do you walk what posture do you maintain when you are standing? From now on, you have to try to do it as if you were carrying a book on your head to stay as stretched as possible. It may be a little difficult at first, but once you get into the habit, you won't even notice.

Exercises to improve abdominal diastasis when you get out of bed

How do you lie down and how do you get out of bed? Nothing to do it abruptly and making strength in the abdominals. You always have to do it on the side and with the help of your arm, which will support you.

Exercises to improve abdominal diastasis when you go to the bathroom

Is the way you go to the bathroom the most appropriate?  Take a box that you have at home and, whenever you go to the bathroom, rest your feet on it. This way you will avoid putting more pressure on the abdomen area and on your pelvic floor.

Exercises to improve abdominal diastasis when you sit 

Have you ever thought about how you sit on a chair?  We always have to do it on the buttocks, never lying on the back and maintaining a straight line.

Exercises to improve abdominal diastasis when you hold your baby

Do you hold your baby correctly? Many girls get carried away by the weight of the baby, sliding the pelvis out and what you have to do is position yourself against the baby. A good posture favors your pelvic floor! ## How to assess diastasis and measure it at home (practical, actionable) Knowing whether you have abdominal diastasis and how large the separation is will guide safe exercise choices. You can do a simple assessment at home — this is not a replacement for a clinician exam, but it’s a valid first step. ### What you need - A flat surface to lie on. - A pillow under your head if needed. - Your fingertips. - A tape measure (optional) or ruler. ### Step-by-step self-test 1. Lie on your back with knees bent and feet flat, hips-width apart. 2. Place your fingertips of one hand horizontally across the midline at the level of your belly button. 3. Slowly lift your head and shoulders off the floor into a small “crunch” — just enough to feel the abdominal muscles engage (avoid holding your breath). 4. Press your fingertips gently into the midline. Feel for a gap between the two rectus muscles. - Count how many finger-widths fit into the gap. One finger-width ≈ 1–1.5 cm depending on finger size. - Repeat above and below the belly button (2–3 cm above and below) — diastasis often varies by level. ### How to interpret the findings (practical) - 0–1 finger-width: Generally within normal range — continue progressive strengthening. - 1–2 finger-widths: Mild separation — start a targeted program emphasizing transverse abdominis and pelvic floor. - 2+ finger-widths or a palpable bulge: Moderate–severe diastasis — avoid forceful abdominal exercises (crunches), consult a pelvic health physiotherapist or gynecologist for tailored rehabilitation. Real example: Ana is 8 weeks postpartum. During the self-test she notices a 3-finger gap at the umbilicus and a soft doming when she does a small crunch. This indicates moderate diastasis. Actionable plan: stop any sit-ups, start a graduated core program focusing on gentle transverse activation and pelvic floor engagement, and see a pelvic floor physiotherapist within 2–4 weeks. ### Red flags — see a professional immediately - A pronounced bulge or “doming” when doing gentle core activation. - Severe pain with movements. - Symptoms of pelvic organ prolapse (heaviness, pressure, urinary leakage). - Large gap with inability to activate the pelvic floor. If you have any of these, book an appointment with a pelvic floor specialist or your gynecologist. ## Progressive 12-week exercise program and practical daily strategies Below is a practical, evidence-informed, phased program you can follow. Tailor it to your symptoms and recovery stage. If you had complications (e.g., third-degree tear, complex C-section), consult your provider first. Important principles (read before starting): - Breathe: avoid breath-holding and Valsalva. Exhale on effort and gently draw in the lower belly toward the spine. - Quality over quantity: better a small, correct contraction than many incorrect reps. - Integrate pelvic floor with every core exercise. - Avoid traditional sit-ups, heavy lifting, and front-facing planks until you have control and no doming. ### Phase 1 — Recovery & Reconnect (0–6 weeks postpartum or initial 2–4 weeks of rehab) Goals: reduce intra-abdominal pressure spikes, relearn transverse abdominis (TA) and pelvic floor, restore gentle function. Exercises (frequency: daily, progress when movements are pain-free and without doming): - Diaphragmatic breathing with TA recruitment: 3 sets of 8–10 breaths. - Lie on your back or sit. Inhale 3 seconds (belly expands), exhale 4–6 seconds and gently draw the lower abdominal wall toward the spine while relaxing the shoulders. Hold for 2–4 seconds. - Pelvic floor lifts (Kegels) integrated with TA: 10 reps, 2–3 times/day. - Gently lift the pelvic floor as if stopping urine midstream, coordinate with a small gentle draw-in of the lower belly. Avoid bracing shoulders or glutes. - Heel slides: 2 sets of 8–10 per side. - Lie with knees bent, draw pelvic floor and TA, slide one heel slowly along the surface out and back, keeping the belly soft and not doming. - Pelvic tilts (posterior tilt): 2 sets of 8–10. - Engage TA, roll pelvis to flatten the low back to the surface, release. Practical tips: - When picking up baby: bring them close to your center, hinge at the hips, bend the knees, and exhale as you lift — avoid a rapid forward flexion. - Use a nursing pillow to reduce reaching and forward leaning. Real example: Sara, 3 weeks postpartum, could not hold a full pelvic floor contraction initially. She began with diaphragmatic breathing and very gentle pelvic lifts, progressing to heel slides by week 4. By week 6 she noted less doming when coughing. ### Phase 2 — Build foundational strength (6–12 weeks) Goals: increase midline control in functional positions (supine → sitting → standing), introduce anti-load exercises. Exercises (frequency: 4–5 days/week): - Standing TA activation with heel raise: 2–3 sets of 8. - Stand tall, inhale, exhale and draw TA in. Raise heels and keep the connection. Good for integrating balance and breath. - Bent-knee side bridges (modified side plank on knees): 2–3 sets of 10–20 second holds each side. - Keep pelvis stacked and avoid sagging. Ensure no bulging at midline. - Modified dead bug: 2–3 sets of 8–10 per side. - Lying supine, knees up at 90°, lower opposite arm and leg slowly while maintaining TA engagement and neutral pelvis. - Wall push (light): 2–3 sets of 10. - Stand facing a wall, hands on wall at chest height, push gently exhaling and maintaining TA and pelvic floor engagement. Functional for pushing strollers. Progression criteria to move to Phase 3: - No doming with moderate loads (lifting baby, grocery bag). - Ability to hold 20–30 seconds of modified plank (on knees) without bulge. - Reduced gap by measurement (if present) or improved functional control. Practical lifestyle strategies: - When coughing or sneezing: practice an "abdominal brace" — exhale and do a firm but gentle pelvic floor and TA activation. - Use seated support and lumbar roll while breastfeeding to avoid prolonged forward flexion. - Consider temporary abdominal support belt for heavy tasks (only as adjunct; do not rely on it long-term): see [shop](/shop) for recommended pelvic supports. ### Phase 3 — Strength & Return-to-Activity (>12 weeks) Goals: restore integrated core strength, prepare for higher-load activities and return to running or higher-intensity exercise. Exercises (frequency: 3–4 days/week): - Progressed planks: start on forearms/knees → forearms/toes, 3 sets of 20–60 seconds as tolerated. - Bird-dog with controlled reaches: 3 sets of 8–12 per side. - Split squat with core brace: 3 sets of 8–12 per leg, moderate load. - Deadlift variations (light kettlebell) focusing on hip hinge, breath, and no doming — 3 sets of 8. - Pallof press (anti-rotation): 3 sets of 8–12 per side — excellent for midline stability. Functional progression to running or heavy lifting: - Reintroduce impact gradually (walk/jog intervals, progress by 10–20% per week). - Before heavy lifts, test with loaded carries (farmer’s carry) keeping core braced and baby-level weight loads. - If you plan to return to competitive sport, obtain clearance from your pelvic health physiotherapist or gynecologist and progress through sport-specific drills. Real example: Lucia, 4 months postpartum, completed Phase 1–2, had a residual 1–finger gap. She returned to supervised strength training at 5 months, starting with Pallof presses and carrying her baby in a carrier during walks to simulate functional loads. She avoided heavy squats with an unsupported breath for 2 more months. ### Specific exercise cues and common corrections (actionable) - Cue: "Exhale, draw your belly button toward the spine." Correction: if the belly bulges, reduce range and re-engage pelvic floor. - Cue: "Bring the ribs down and zip up the front." Correction: if you see rib flare, focus on rib positioning before loading. - Cue: "Keep the chin slightly tucked." Correction: avoid neck strain during supine activations. ### Everyday movement checklist (quick, usable) - Lifting baby: hinge at hips, keep baby close, exhale as you lift. - Getting out of bed: roll to side, push up with arms, avoid sit-ups. - Coughing/sneezing: pre-activate pelvic floor and TA. - Sitting: sit on your sit bones, avoid slumping. - Carrying bags: alternate sides, use backpack when possible, keep load close. ### When to use compression garments or taping - They can provide short-term support during heavy tasks or the early postpartum period. - Use them temporarily — they are not a substitute for active strengthening. - If using taping or rigid braces, seek guidance from a pelvic health physiotherapist or the products on our [shop](/shop). ### Return-to-exercise protocol (example timeline) - Weeks 0–6: walking, gentle core reconnect. - Weeks 6–12: strength foundation, low impact cardio. - Months 3–6: progressive loading, running introduction if control assured. - Month 6+: sport-specific drills when no bulge, good pelvic floor control, and clinician clearance. For more background on related pelvic health topics, see our [related topic](/blog). ## FAQ ### What is the earliest I can safely start exercises after delivery? You can begin gentle reconnective exercises immediately after birth: diaphragmatic breathing, very gentle pelvic floor activation, and awareness of posture. If you had an uncomplicated vaginal birth, the first 24–72 hours are for rest and gentle movement. Begin formal pelvic floor and transverse abdominis activations within the first 1–2 weeks if they are comfortable. After a C-section, start gentle breathing and pelvic floor work as soon as it feels tolerable, usually within the first week. Always check with your care provider if you had complications or concerns. ### Will exercises completely close the gap? Exercises commonly reduce diastasis and improve function, but closure depends on several factors: - Size and severity of the gap. - Tissue quality (collagen, previous surgeries). - Consistency and correctness of the rehab. Many women see significant functional improvement (less bulging, better lifting tolerance, less back pain) even if a small residual gap remains. A large persistent gap with symptoms may require surgical consultation (abdominoplasty/diastasis repair) — a decision made after conservative therapy and specialist evaluation. ### Can I do planks and sit-ups? Not initially. Traditional sit-ups and full crunches increase intra-abdominal pressure and often make diastasis worse. Modified planks (on knees, short holds) can be introduced when there’s no doming and pelvic floor/TA control is established — usually after 6–12 weeks of rehabilitation. Full planks and sit-ups can be reintroduced gradually only when you can perform progressive anti-extension and anti-rotation exercises without doming and have clinician clearance. ### How does a C‑section affect diastasis and exercise choices? A C-section does not protect against diastasis — pregnancy’s stretching forces affect the linea alba regardless of delivery mode. However, recovery must consider the incision: - Wait for wound healing: generally avoid loaded abdominal work and deep stretching for 6–8 weeks or per surgeon guidance. - Scar mobility: gentle scar massage after healing can improve tissue gliding and comfort. - Start with pelvic floor and diaphragmatic breathing soon after, progressing to TA and functional work as pain allows. If you have numbness or persistent scar pain, consult your surgeon or pelvic physiotherapist. ### When should I see a specialist or consider surgery? See a pelvic floor physiotherapist or gynecologist if: - You have a gap >2 finger-widths with persistent bulging or pain. - You have urinary/fecal incontinence or pelvic organ prolapse symptoms. - Functional limitations (cannot lift baby, severe back pain) despite 8–12 weeks of correct rehab. Surgery is reserved for persistent symptomatic diastasis after conservative rehab or when there is a large gap causing functional impairment. Multidisciplinary assessment is essential — a surgeon, pelvic health physio, and your gynecologist should discuss timing and expectations. --- If you need a printable 12-week planner, a starter exercise video set, or pelvic support recommendations, visit our [shop](/shop) and browse rehab-friendly items. For further reading and advanced clinical articles, see our [related topic](/blog). Note: This guidance is intended for educational purposes and does not replace personalized assessment. If any exercise causes sharp pain, increased bulging, or other concerning symptoms, stop and consult a clinician.