These 8 Diastasis Recti Exercises Will Help Reclaim Your Core Strength Postpartum

Giving birth is no cakewalk, and postpartum recovery can be tough. If you feel like your belly is still soft, sore, and bulging months after giving birth, you're not alone.

One of the most common challenges moms face after childbirth is diastasis recti, where the two sides of the rectus abdominis muscle (AKA the "six-pack" muscle) separate during pregnancy or childbirth, according to the Cleveland Clinic.

"Diastasis recti is characterized by a bulge or ridge in the abdomen, especially when sitting up or doing certain exercises," board-certified family medicine physician, Laura Purdy, MD, tells POPSUGAR. "Other hallmark symptoms include back pain and difficulty with core stability."

Diastasis recti can also result in abdominal pain, a weak pelvic floor, and poor posture, Cleveland Clinic reports. More severe issues like urinary incontinence (the loss of bladder control) and pelvic organ prolapse (when your bladder, uterus, or other organs fall into the vaginal canal) are also common with this condition.

The good news is that diastasis recti is treatable. Diastasis exercises and stretches can help strengthen your core and close the gap between your abdominal muscles. With time and patience, you can recover from diastasis recti and get back to feeling your best.

Several exercises can help strengthen your core and improve diastasis recti. However, it's important to consult a healthcare professional before starting any new exercise program, especially if you've had a c-section.

When you're ready to get started, "the first step is to avoid activities or exercises that aggravate diastasis recti, such as crunches or sit-ups," Dr. Purdy advises. "Instead, focus on engaging the deep core muscles, such as the transverse abdominis and pelvic floor muscles, which help support organs and stabilize the spine."

Dr. Purdy recommends the following exercises for correcting diastasis recti, regardless of when it first developed.

Jessica Chellsen, PT, DPT, CSCS, a pelvic rehabilitation and certified strength and conditioning specialist, also recommends the following exercises for improving thoracic spine or pelvic floor mobility:

As Dr. Purdy mentioned, when it comes to diastasis recti exercises, at first it's best to avoid crunches, sit-ups, and planks until you've strengthened your core. These exercises can put pressure on the already weakened abdominal muscles and worsen diastasis recti.

In addition to these exercises, Dr. Purdy says you should also avoid:

Every person's postpartum journey is unique, so listen to your body and take it slow. Remember, you're healing and rebuilding strength after an incredible feat: growing and birthing a human being!

It's best to check in with doctor and get the the green light before starting a new exercise program after giving birth. Dr. Purdy also recommends working with a qualified fitness professional or physical therapist to create an individualized exercise plan based on your specific needs and the severity of your diastasis recti. "It's important to listen to what your body tells you; exercise that causes pain should be avoided altogether," Dr. Purdy says.

While it is possible to heal diastasis years later, per the Cleveland Clinic, what works will depend on your specific situation and where you're at in your postpartum journey.

No matter if someone is three months postpartum or years postpartum, "they should start with early exercises (e.g., belly breathing) and progress to more advanced exercises (e.g., yogi squat) once they've mastered the easier exercises," says Dr. Chellsen. If trying to heal diastasis recti years later, you may need to consult a specialist to better pinpoint where you currently stand, she explains.

Remember, there's no one-size-fits-all answer to recovery, so it will benefit you to work with a doctor or physical therapist to create a plan that's right for you and your current stage of life.