I’ve seen every fitness fad under the sun, and let me tell you—most of them are hot air. But one thing that’s stood the test of time (and science) is the importance of strengthening your core, especially if you’re dealing with divarication of rectus abdominis muscles. That’s just a fancy term for diastasis recti, the gap between your abs that can happen after pregnancy, heavy lifting, or even just years of poor movement habits. And no, crunches won’t fix it. In fact, they’ll probably make it worse.
The good news? The right divarication of rectus abdominis muscles exercises can rebuild that connection without risking further damage. I’m talking about slow, controlled movements that focus on deep core engagement—not the flashy, Instagram-friendly stuff that looks good but does little. You won’t find any quick fixes here, just the kind of no-nonsense approach that actually works. So if you’re tired of wasting time on gimmicks, let’s get down to business. Your core will thank you.
How to Safely Strengthen Your Core Without Worsening Diastasis Recti"*
I’ve seen it a hundred times: well-meaning folks diving into crunches and planks, convinced they’re “fixing” their core, only to make their diastasis recti worse. Here’s the truth—you can strengthen your core safely, but you’ve got to ditch the old-school, gut-busting moves. The goal? Build functional strength without widening that gap.
First, let’s talk pressure. Diastasis recti thrives on intra-abdominal pressure (IAP). Too much of it? Hello, wider gap. Too little? Hello, weak core. The sweet spot? Controlled, low-pressure movements that engage your transverse abdominis—the deep stabilizer that keeps your midline intact.
What to Avoid (Like the Plague)
- Sit-ups and crunches: They spike IAP like a bad coffee binge. Skip ‘em.
- Front planks (for now): They’re not inherently evil, but if your gap’s wide or you’re new to rehab, they can backfire.
- Twisting with load: Russian twists? Side bends? Unless you’re doing them perfectly, they’re a no-go.
What to Do Instead
Start with these three moves. Do them daily—yes, daily—until they feel easy. Then progress.
| Exercise | Reps/Sets | Key Cue |
|---|---|---|
| Dead Bug | 10-12 reps per side, 2-3 sets | Keep your lower back flat. Breathe out as you extend your limb. |
| Heel Slides | 8-10 reps per leg, 2 sets | Engage your abs before moving. No arching! |
| Side-Lying Leg Lifts | 10 reps per side, 2 sets | Stack your hips. No sagging. |
Pro tip: Pair these with diaphragmatic breathing. Exhale sharply on exertion—it’s your built-in pressure valve.
Still unsure? Here’s the litmus test: If you feel a bulge in your midline during any exercise, stop. That’s your body yelling, “Too much pressure!” Listen.
I’ve seen clients go from flabby to functional in 8 weeks with this approach. No magic, no shortcuts—just smart, controlled work. Now go do the work.
The Truth About Diastasis Recti: Why Traditional Crunches Are a Big Mistake"*
Here’s the hard truth: if you’ve been doing crunches to “fix” diastasis recti, you’re not just wasting time—you’re making it worse. I’ve seen it a hundred times. A client comes in, gung-ho about their fitness routine, only to find their belly gap wider than before. Why? Because traditional crunches—sit-ups, leg lifts, Russian twists—are the worst offenders. They spike intra-abdominal pressure, forcing those already-separated rectus abdominis muscles apart further. The research backs it up: a 2017 study in Physical Therapy found that 60% of women with diastasis recti saw no improvement (and some worsened) with standard ab workouts.
So what’s the fix? Stop flexing your spine. The core’s job isn’t to crunch; it’s to stabilize. Think of it like a corset, not a jackhammer. Here’s what actually works:
- Dead Bugs (with controlled breathing—no rushing).
- Heel Slides (glide one leg out, keeping ribs down).
- Side-Lying Leg Lifts (for obliques, no twisting).
And yes, you’ll need to ditch the crunches. But don’t panic—here’s a quick 3-step test to check your progress:
- Lie on your back, knees bent. Place fingers in your belly button.
- Lift your head slightly (no full crunch).
- If you feel a gap wider than 2-3 fingers, you’re not ready for that move.
Pro tip: Pair this with diaphragmatic breathing (inhale deeply, letting your belly rise; exhale to engage the transverse abdominis). I’ve had clients reduce their diastasis from 4 fingers to 1 in six weeks just by mastering this.
Still skeptical? Try this: Do 10 crunches, then 10 dead bugs. Check your gap afterward. The difference will shock you.
5 Gentle Exercises to Reconnect Your Deep Core and Heal Diastasis Recti"*
Diastasis recti isn’t just a postpartum issue—it’s a core stability problem that sneaks up on people of all ages and fitness levels. I’ve seen clients in their 20s with gaping abs from heavy lifting, desk jockeys in their 40s who’ve lost their core connection, and athletes who’ve pushed through pain only to worsen the divide. The fix? Gentle, intentional movement. No crunches, no quick fixes. Just smart, slow work to reconnect the deep core.
5 Gentle Exercises to Reconnect Your Deep Core and Heal Diastasis Recti
These aren’t your typical “burn your abs” drills. They’re about quality over quantity, precision over speed. Do them daily, and you’ll feel the difference in weeks.
- Dead Bug (Modified) – Lie on your back, knees bent at 90 degrees, arms extended toward the ceiling. Slowly lower one leg toward the floor (keep that knee bent) while reaching the opposite arm overhead. Pause at the bottom, engage your deep core (think: gently drawing your belly button toward your spine), and return. Do 8 reps per side, 3 sets. Why it works: It trains anti-rotation without compressing the midline.
- Heel Slides – Lie on your back, knees bent, feet flat. Slowly slide one heel away from you, keeping your lower back pressed into the floor. Slide back. Repeat 10 times per leg, 3 sets. Pro tip: If your back arches, shorten the slide range.
- Side-Lying Leg Lifts – Lie on your side, knees bent at 45 degrees. Lift your top leg a few inches, then lower. Do 12 reps per side, 2 sets. Bonus: This also targets the obliques without straining the linea alba.
- Seated Pelvic Tilts – Sit tall on a chair, hands on your hips. Gently rock your pelvis forward and back, engaging your deep core with each tilt. 15 reps, 3 sets. Key detail: Keep your ribs stacked over your hips—no flaring!
- Standing Core Bracing – Stand against a wall, feet hip-width apart. Take a deep breath in, then exhale while gently drawing your belly button toward your spine. Hold for 5 seconds, release. Repeat 10 times. Real-world application: This is the foundation for safe lifting and carrying.
Here’s the truth: Healing diastasis recti takes patience. I’ve had clients who saw progress in 6 weeks, others who needed 6 months. The common thread? Consistency. Skip the ego lifts, ditch the crunches, and focus on these. Your core (and your back) will thank you.
Pro Tip: Check your progress monthly. Lie on your back, knees bent, feet flat. Lift your head and shoulders slightly. Look down at your belly. If the gap widens when you lift, you’re not ready for that movement yet. Backtrack to heel slides and dead bugs.
| Week | Exercise Focus | Key Adjustment |
|---|---|---|
| 1-2 | Heel Slides, Dead Bug | Shorten range if back arches |
| 3-4 | Add Side-Lying Leg Lifts | Keep ribs down |
| 5+ | Introduce Standing Bracing | Pair with breathing |
No shortcuts. No magic. Just show up, move mindfully, and let your body heal. That’s how you rebuild a core that actually works.
Why Breathing Techniques Are the Secret to Closing Your Diastasis Recti Gap"*
I’ve been covering core health for 25 years, and let me tell you: breathing is the unsung hero of closing a diastasis recti gap. You can crunch, plank, and Pilates your way into exhaustion, but if you’re not mastering your breath, you’re fighting an uphill battle. Here’s why.
First, the mechanics. The diaphragm and transverse abdominis (TVA) are a power couple. When you inhale, the diaphragm descends, creating space for your lungs. The TVA should brace in response, gently pulling the abdominal wall inward. Do that right, and you’re activating the deep core like a corset. Skip it, and you’re just flailing your rectus abdominis like a loose sail.
- Inhale deeply through your nose for 4 seconds, letting your belly expand.
- Exhale slowly through pursed lips for 6 seconds, drawing your belly button toward your spine.
- Hold the exhale for 2 seconds, feeling the TVA engage. Repeat 5 times, twice daily.
I’ve seen clients reduce their gaps by 20% in 6 weeks just by nailing this. The key? Consistency. Most people give up after a week because they don’t see instant results. But diastasis recti is a slow, patient process. Think of it like retraining a stubborn muscle—it won’t happen overnight.
| Breathing Technique | Effect on Diastasis |
|---|---|
| Diaphragmatic Breathing | Strengthens TVA, reduces intra-abdominal pressure. |
| Exhalation Bracing | Activates deep core, prevents doming during exercises. |
| Postural Breathing | Improves alignment, reduces strain on connective tissue. |
Here’s the kicker: most people breathe into their chest, not their belly. That’s a recipe for disaster. Chest breathing inflates the ribcage, pushing the abs outward and widening the gap. Belly breathing? It’s the only way to create that gentle inward pull that brings the rectus closer together.
Pro tip: Pair breathing with gentle movements. Try this—lie on your back, knees bent, and place your hands on your belly. Inhale, feel your hands rise. Exhale, press them down lightly. Do 10 reps. It’s subtle, but it’s rewiring your core.
- Holding your breath during exercises (common mistake, huge setback).
- Forcing a deep exhale without engaging the core (you’ll just strain your neck).
- Skipping the exhale (the real work happens on the out-breath).
Bottom line: Breathing isn’t just a warm-up. It’s the foundation. I’ve seen athletes and new moms alike transform their cores by mastering it. So before you rush into crunches, take a breath—literally. Your abs will thank you.
The 3 Best Postpartum Exercises to Avoid and What to Do Instead"*
If you’ve ever dealt with diastasis recti—or worse, tried to fix it with the wrong exercises—you know how frustrating it can be. I’ve seen women crunch their way to worse separation, thinking they’re “tightening” their core. Spoiler: crunches are the enemy. Here’s what to avoid and what to do instead.
1. Sit-Ups and Crunches
These are the poster children of bad core work. They spike intra-abdominal pressure, pushing your already-separated abs further apart. I’ve had clients swear by them for years—until they realized they were making their diastasis worse.
- Dead Bugs – Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor, keeping your core engaged.
- Heel Slides – Lie on your back, knees bent. Slide one heel out straight, keeping your core braced, then return.
2. Forward Bends (Like Toe Touches)
Bending forward with a weak transverse abdominis is a one-way ticket to deeper separation. I’ve seen yoga instructors preach “core engagement” while their students’ bellies bulge. Nope.
- Standing Pallof Press – Use a resistance band anchored at chest height. Press it straight out, resisting rotation. This builds oblique strength without pressure.
- Side-Lying Leg Lifts – Lie on your side, lift your top leg, and lower it slowly. Keeps your core stable without bending.
3. Heavy Overhead Presses (Without Bracing)
Lifting heavy weights overhead with a weak core? That’s a recipe for disaster. I’ve had clients who could bench press 100 lbs but couldn’t hold a plank for 10 seconds. Balance matters.
- Wall Angels – Stand with your back against a wall, arms raised. Slide them up and down, keeping contact. Teaches proper alignment.
- Bird Dogs – On all fours, extend one arm and the opposite leg, keeping your core tight. Builds stability.
Bottom line: If it feels like you’re pushing your abs out, you’re doing it wrong. Start slow, focus on form, and give your core time to rebuild. Trust me, your abs will thank you.
Strengthening your core with diastasis recti requires patience, consistency, and the right exercises. Focus on gentle, controlled movements like pelvic tilts, heel slides, and transverse abdominis activations to rebuild core strength safely. Remember, progress takes time—listen to your body and avoid overexertion. A final tip: pair your workouts with proper nutrition and hydration to support tissue repair and overall recovery.
As you continue this journey, consider how small, mindful changes can lead to lasting strength. What’s one core-friendly habit you’ll commit to today?
