Diastasis recti is the separation of the two halves of your rectus abdominis ("six-pack") muscles — and it's not a problem you "work out" with crunches. In fact, crunches usually make it worse. Here are the 12 moves I use with my clients, and they work.
First, the 3 rules that make exercises diastasis-safe
- No doming or coning. If your belly pushes outward into a peak when you engage your core, the move isn't safe yet.
- Breath before brace. Every movement starts with an exhale through pursed lips. This activates the deep core before the superficial muscles.
- No spinal flexion under load. No crunches, no sit-ups, no V-ups. Ever. Until the gap closes to under 2 finger-widths.
The 12 exercises (in order of difficulty)
1. Diaphragmatic breathing
Lie on your back, hand on ribs, hand on belly. Inhale deep into your ribs (the hand on your belly should barely move). Exhale slowly through pursed lips, drawing your lower abs gently inward. 10 breaths.
2. Heel slides
Lying on your back, knees bent. Exhale, slide one heel along the floor to extend the leg. Inhale, return. Keep your lower back pressed gently to the floor. 10 per side.
3. Toe taps
Lying on your back, knees bent to 90°. Exhale, lower one toe to tap the floor. Return on inhale. Do NOT let your back arch. 8 per side.
4. Bird dog
On hands and knees. Exhale, extend opposite arm and leg. Hold 3 seconds. Inhale, return. Watch for doming. 8 per side.
5. Modified dead bug
Lying on back, arms up, knees at 90°. Exhale, lower one arm overhead OR extend one leg — not both yet. 8 per side.
6. Glute bridge
Lying on back, knees bent, feet flat. Exhale, lift hips to form a straight line from knees to shoulders. Hold 2 seconds. Lower with control. 12 reps.
7. Standing marches
Standing tall, exhale and lift one knee to hip height. Lower. Keep your pelvis level (no swaying). 10 per side.
8. Pallof press
Holding a resistance band at chest height, facing sideways. Exhale and press the band straight out, resisting rotation. 10 per side. This is one of the most underrated diastasis moves.
9. Side-lying leg lifts
Lying on your side. Exhale, lift the top leg 6-12 inches. Lower with control. 12 per side.
10. Cat-cow (with engagement)
On hands and knees. Inhale, let the belly drop (cow). Exhale, round the back while gently drawing the belly up toward the spine (cat). 10 reps.
11. Transverse activation
On hands and knees in neutral. Exhale, draw your belly button gently up and in without rounding your back. Hold 5 seconds. Release. 8 reps.
12. Wall push-ups
Standing at arm's length from a wall, hands at shoulder height. Exhale as you push away, maintaining a straight line from head to heels. 12 reps.
The moves to avoid (for now)
Until your gap is under 2 finger-widths AND you can engage your core without doming: no crunches, sit-ups, Russian twists, full planks, mountain climbers, V-ups, double leg lifts, or boat pose. These will slow or reverse your recovery.
How often, how long
15 minutes a day, 5 days a week, for 8-12 weeks is what it takes for most moms to see measurable closure. Consistency matters more than intensity.
The Strong Mama System's full diastasis module covers all 12 exercises in video format, plus progressions once you're ready to advance. Explore the full program here, or start with the free 7-Day Reset Plan.