Diastasis Recti After Pregnancy: Symptoms, Recovery & Safe Exercises

What Is Diastasis Recti?

Diastasis recti is a common condition that occurs during and after pregnancy, where the abdominal muscles separate to accommodate your growing baby.

The two sides of the rectus abdominis (your “six-pack” muscles) are joined by connective tissue called the linea alba. During pregnancy, this tissue stretches and thins, allowing the abdomen to expand. After birth, this separation may remain for a period of time.

Diastasis recti is completely normal — and for most women, it improves with time and the right support.

Common Symptoms of Diastasis Recti

Many women first notice diastasis recti through subtle changes in how their body looks or feels.

You may experience a soft bulge or “doming” in the centre of your abdomen, particularly when sitting up or straining. Some women describe a feeling of weakness through their core, reduced stability, or lower back discomfort.

It’s not just a cosmetic issue — it’s about how well your core is functioning.

What Causes Diastasis Recti?

Diastasis recti happens as a natural result of pregnancy.

As your uterus grows, it places pressure on the abdominal wall, encouraging the muscles to stretch and separate. At the same time, pregnancy hormones, such as relaxin, soften connective tissues, making this process easier.

Certain factors can increase the likelihood of seperation, including multiple pregnancies, carrying twins, or entering pregnancy with reduced core strength. However, it’s important to remember that this is not something you’ve done wrong — it’s a normal physiological change.

How Long Does It Take to Heal?

Recovery from diastasis recti varies from woman to woman.

Some improvement is often seen within the first 6–8 weeks after birth, but healing can continue for several months. In some cases, meaningful recovery may take up to a year or longer.

What matters most is not simply closing the gap, but restoring strength and function to the core. Many women regain excellent stability even if a small separation remains.

How to Heal Diastasis Recti Safely

When it comes to healing diastasis recti, the goal is not to do more — but to do the right movements with control and consistency. These early exercises focus on reconnecting your core, improving stability, and building strength safely.

It begins with reconnecting your breath. Learning to coordinate your breathing with gentle activation of your deep abdominal muscles and pelvic floor creates the foundation for recovery.

From there, simple, controlled movements can help rebuild strength. The focus should always be on quality rather than intensity. Your body should feel stable and supported, without any visible bulging or strain through the abdomen.

Consistency with small, appropriate exercises is far more effective than returning too quickly to high-intensity workouts.

Diaphragmatic Breathing (Your Foundation)

This is the most important place to start, and something we encourage all women to practise daily.

Begin lying on your back with your knees bent and feet flat. Place one hand on your ribs and one on your lower abdomen. As you breathe in through your nose, allow your ribs to gently expand outwards and your abdomen to soften. As you breathe out, slowly draw your lower tummy inwards and gently lift your pelvic floor.

This should feel subtle and controlled — not forced.

This exercise helps restore the natural coordination between your breathing, deep core muscles, and pelvic floor, which is essential for healing.

Pelvic Tilts

Pelvic tilts are a simple but effective way to begin activating your deep abdominal muscles.

Lying on your back with your knees bent, gently tilt your pelvis so your lower back presses into the floor. Think about drawing your pubic bone slightly towards your ribs. Hold briefly, then return to a neutral position.

The movement should be small and controlled, without pushing through your feet or over-squeezing your glutes.

Heel Slides

Heel slides help build stability while introducing gentle movement.

Start in the same position as pelvic tilts. Engage your core gently, then slowly slide one heel away from your body along the floor. Only move as far as you can without your back arching or your abdomen bulging. Return to the starting position and repeat on the other side.

This exercise trains your core to stay stable while your limbs move — a key part of everyday function.

Dead Bug (Modified)

This exercise introduces coordination and control.

Lying on your back, bring your arms up towards the ceiling and your knees into a bent position. Engage your core gently, then slowly lower one arm and the opposite leg, keeping your lower back stable against the floor. Return to the start and alternate sides.

Move slowly and only within a range you can control. If you notice any doming through your abdomen, reduce the range of movement.

Glute Bridges

Glute bridges strengthen your hips while supporting your core.

With your knees bent and feet hip-width apart, gently engage your core and press through your heels to lift your hips. Raise them until your body forms a straight line from shoulders to knees, then lower slowly.

Focus on using your glutes rather than arching your lower back.

A Simple Guiding Principle

As you work through these exercises, pay attention to how your body responds.

You should feel gentle engagement and control — not strain or pressure. If you notice your abdomen bulging or your breath becoming forced, take it as a sign to scale things back.

Progression should feel steady, not rushed.

Exercises to Avoid with Diastasis Recti (Early Postpartum)

In the early stages of recovery, it’s important to be mindful of movements that increase pressure in the abdomen.

Exercises such as sit-ups, crunches, or strong planks can place excessive strain on the healing tissue if introduced too soon. Heavy lifting without proper core engagement can have a similar effect.

This doesn’t mean these movements are permanently off-limits — but timing and progression are key.

When to See a Specialist

If you’re unsure about your recovery, or if symptoms persist, it’s worth seeking professional support.

A pelvic health physiotherapist can assess the separation, evaluate how your core and pelvic floor are working together, and guide you through a personalised rehabilitation plan.

Early guidance can make a significant difference in both recovery and confidence.

Do You Need Surgery for Diastasis Recti?

In most cases, surgery is not required.

Diastasis recti is very common, and the body is capable of significant healing over time. The presence of a gap does not necessarily mean poor function or long-term problems.

Surgical repair is usually only considered in more severe cases where there are functional issues or associated conditions such as hernias. Even then, rehabilitation remains an essential part of recovery.

Postnatal Recovery: A Different Perspective

Recovery after pregnancy is not about rushing back to your pre-pregnancy body.

It’s about understanding how your body has changed and supporting it in a way that builds long-term strength and resilience.

When approached in this way, healing becomes more sustainable — and far more empowering.

Support for Your Postnatal Recovery

At Nest & Nurture, we support women through every stage of their journey — from postpartum recovery to preparing for future pregnancies.

If you’d like personalised guidance, you’re very welcome to book a discovery call:

https://www.ournestandnurture.com/booking

We offer:

• Postnatal debrief sessions

• Future pregnancy planning packages

• Ongoing support through our community