Core Strength After Baby: Effective Exercises & Recovery Tips for Diastasis Recti
Pregatips | January 23, 2026 2:40 AM CST
Mama, your body has done something incredible. It grew, protected, and brought your baby into this world. So, if your body looks or feels different right now, please know this: nothing is “wrong” with you. Many mums worry about the body changes they go through during and after pregnancy. Among the many concerns is the mummy tummy. You may notice changes like softness, a bulge, or a weak core after delivery. But don’t worry! These changes are common, and they can improve beautifully with the right care.
One of the most common postpartum changes is diastasis recti. This must sound all big and scary, but it is not. It simply means the tummy muscles stretched to make room for your baby. With gentle exercises and mindful habits, your core can feel strong again. And you don’t have to figure it out alone. Let’s take it step by step.
What Is Diastasis Recti?
Diastasis recti is the natural separation of the abdominal muscles during and after pregnancy. The two long muscles in the front of your tummy are connected by a soft band called the linea alba. During pregnancy, this band stretches to make space for your growing baby. Sometimes, after birth, it doesn’t fully tighten back on its own.
As a result, you may notice:
Pregnancy increases pressure inside the abdomen. This gentle, steady pressure stretches the linea alba. A few factors can make this stretching stronger, leading to diastasis recti. These include:
You can check for diastasis recti at home by following these simple steps:
NOTE: If you are still unsure, see your healthcare provider or a physiotherapist.
Which Exercises Should I Avoid?
In the early postpartum period, few movements can put more pressure on your tummy. Hence, it is best to avoid them until your core becomes strong again. Avoid exercises like:
There are certain exercises that are safe, simple, and effective in treating diastasis recti. You can do them at home as well. But always speak to your healthcare provider or a physiotherapist before starting any exercise.
Some beginner-friendly exercises for diastasis recti include:
1. Diaphragmatic Breathing
How to do it:
How to do it:
How to do it:
How to do it:
How to do it:
How to do it:
How to do it:
Imagine lifting the muscles you use to stop urine flow
Hold for 3–5 seconds
Release completely
Breathe normally throughout
When Should I See a Physiotherapist?
You can see your physiotherapist anytime you want. See your physiotherapist if:
Yes, healing with diastasis recti is possible. Some women may notice the gap close completely. Whereas, for some, the core may become stronger even if a little gap remains. Healing is a gradual process, especially for C-section mothers, and depends on many factors, like:
Small daily changes make a big difference in your healing. These include:
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on Core Strength After Baby: Effective Exercises & Recovery Tips for Diastasis Recti
Do diastasis recti feel painful?
No, most mothers don’t feel any pain with diastasis recti. However, if you feel any discomfort, see your healthcare provider or a physiotherapist.
Can I use a postpartum belly belt?
Yes, you can use a postpartum belly belt to feel more stable. But remember, a belt does not replace exercises. Hence, to strengthen your core, you will need to exercise.
Does diastasis recti affect digestion?
Some women do report experiencing digestive problems, bloating, and constipation with diastasis recti. This may be due to weak core muscles. If you are experiencing digestive issues due to diastasis recti, speak to your healthcare provider.
One of the most common postpartum changes is diastasis recti. This must sound all big and scary, but it is not. It simply means the tummy muscles stretched to make room for your baby. With gentle exercises and mindful habits, your core can feel strong again. And you don’t have to figure it out alone. Let’s take it step by step.
What Is Diastasis Recti?
Diastasis recti is the natural separation of the abdominal muscles during and after pregnancy. The two long muscles in the front of your tummy are connected by a soft band called the linea alba. During pregnancy, this band stretches to make space for your growing baby. Sometimes, after birth, it doesn’t fully tighten back on its own.
As a result, you may notice:
- A soft bulge in the centre of your tummy
- A belly that still looks a bit pregnant
- A feeling of weakness around your core
- Slight back discomfort
Pregnancy increases pressure inside the abdomen. This gentle, steady pressure stretches the linea alba. A few factors can make this stretching stronger, leading to diastasis recti. These include:
- Carrying a big or heavy baby
- Multiple pregnancies
- Twins or triplets
- Petite body frame
- Increased pregnancy hormones that loosen tissues
- Weak core muscles before pregnancy
- High-pressure or incorrect exercises during pregnancy
You can check for diastasis recti at home by following these simple steps:
- Lie on your back with your knees bent.
- Place one hand behind your head.
- Gently lift your head and shoulders.
- With your other hand, feel the line down your middle.
- See how many fingers fit in the space.
NOTE: If you are still unsure, see your healthcare provider or a physiotherapist.
Which Exercises Should I Avoid?
In the early postpartum period, few movements can put more pressure on your tummy. Hence, it is best to avoid them until your core becomes strong again. Avoid exercises like:
- Sit-ups
- Crunches
- Planks (early on)
- Double leg lifts
- High-impact workouts
- Heavy lifting
- Any movement that makes your belly bulge outward
There are certain exercises that are safe, simple, and effective in treating diastasis recti. You can do them at home as well. But always speak to your healthcare provider or a physiotherapist before starting any exercise.
Some beginner-friendly exercises for diastasis recti include:
1. Diaphragmatic Breathing
How to do it:
- Sit or lie down comfortably
- Place one hand on your chest and one on your belly
- Breathe in through your nose and let your belly rise
- Breathe out slowly and let your belly soften
- Repeat for 1–2 minutes
How to do it:
- Lie on your back with knees bent
- Take a breath in
- As you breathe out, gently pull your belly inward
- Hold for 5–10 seconds
- Relax and repeat
How to do it:
- Lie on your back with knees bent
- Brace your core gently
- Tilt your pelvis so your lower back presses softly into the floor
- Hold for 5–10 seconds
- Release
How to do it:
- Lie on your back and brace your core.
- Slowly slide one heel forward until the leg stretches out
- Slide it back
- Switch sides
How to do it:
- Lie with knees bent
- Brace your tummy
- Lift your hips slowly
- Hold for 3–5 seconds
- Lower gently
How to do it:
- Lie on your back and brace your core
- Slowly let one knee fall outward
- Keep the other knee still
- Return and switch sides
How to do it:
Imagine lifting the muscles you use to stop urine flow
Hold for 3–5 seconds
Release completely
Breathe normally throughout
When Should I See a Physiotherapist?
You can see your physiotherapist anytime you want. See your physiotherapist if:
- Your tummy bulge doesn’t change
- You feel unsure about exercises
- Daily activities feel tiring
- You want guided support
- You feel pressure or heaviness in the pelvis
Yes, healing with diastasis recti is possible. Some women may notice the gap close completely. Whereas, for some, the core may become stronger even if a little gap remains. Healing is a gradual process, especially for C-section mothers, and depends on many factors, like:
- Consistency
- Everyday routine
- Posture and breathing
- Size of the gap
- Time since delivery
Small daily changes make a big difference in your healing. These include:
- Stay hydrated
- Sit with a tall posture
- Roll to your side when getting out of bed
- Lift your baby close to your body
- Avoid sudden twisting
- Keep movements slow and mindful
- Eat nourishing foods for tissue healing
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on Core Strength After Baby: Effective Exercises & Recovery Tips for Diastasis Recti
No, most mothers don’t feel any pain with diastasis recti. However, if you feel any discomfort, see your healthcare provider or a physiotherapist.
Yes, you can use a postpartum belly belt to feel more stable. But remember, a belt does not replace exercises. Hence, to strengthen your core, you will need to exercise.
Some women do report experiencing digestive problems, bloating, and constipation with diastasis recti. This may be due to weak core muscles. If you are experiencing digestive issues due to diastasis recti, speak to your healthcare provider.
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