9 Best Home Exercises for Diastasis Recti
Diastasis recti is a condition in which the rectus abdominis muscle, also known as the “six-pack,” separates, and the linea alba, the connective tissue that runs along its middle, thins. Pregnancy is a common cause, but it can affect men and women of any age. Physical therapy is the main treatment for this illness.
Best Home Exercises for Diastasis Recti focus on safely strengthening the deep core muscles and restoring abdominal separation. These gentle movements help improve core stability, posture, and overall strength after pregnancy or abdominal weakness.
9 Best Exercises for Diastasis Recti
Abdominal Bracing
- Start in a supine lying position.
- Put your feet flat on the floor and bend your knees.
- Put your hands on your hips so that the sides of your lower abdominal muscles are where your fingertips rest.
- As you draw your belly button in the direction of your spine, gradually tighten your abdominal muscles. The muscles beneath your fingertips need to stiffen. Don’t hold your breath.
- After ten seconds of holding this position, let go.
- Do this ten times.
Knee Fallouts
- Perform the abdominal bracing exercise described above.
- Slowly lower one leg to the side and then raise it back to the center while maintaining taut abdominal muscles.
- Repeat with the other side.
- Do this ten times on each side.
Supine Marches
- Perform the abdominal bracing exercise described above.
- Raise one foot off the ground and bring it back down while maintaining taut core muscles.
- Repeat with the other side.
- Continue “marching,” alternating legs, 10 times on each side.
Bridging
- Lie on your back on a solid surface.
- Put your feet on the floor and bend your knees.
- Lift your hips off the floor while squeezing your buttocks together. Maintain contact between your shoulder blades and the floor.
- After two to three seconds of holding, descend once more.
- Repeat ten times, working up to three consecutive sets.
Pelvic Tilts
- Lie down on your yoga mat with your back to the ceiling.
- Place your feet level and hip-width apart while bending your knees.
- Tighten your abs gently.
- Make an effort to press your lower back flat against the ground.
- After 15 seconds of holding, let go.
- Do this six or seven times.
- Gradually increase the number of repetitions.
Heel Slides
- Lie down on your back.
- Keep your feet flat on the ground and bend your knees.
- To straighten your leg, gently slide your heel on the ground.
- Maintain a flat back against the ground.
- When performing the exercises, pay attention to your abdominal muscles and maintain their engagement.
- Return the heel to its initial position by sliding it back.
- For each leg, repeat seven times.
- Increase the repeat gradually.
Leg Raises
- Lie down on your back.
- While maintaining a straight leg on the ground, bend one of your knees.
- Focus on and use your abdominal muscles.
- Raise your straightened leg till your knee is bent.
- Return it to the floor gently.
- On the opposite side, repeat.
- Repeat six to seven times per leg.
- Continue progressively increasing the repeat.
Toe Taps
- Lie down on your back.
- Bend your knees to a 90-degree angle and place your feet so that your shins are parallel to the floor to bring your legs into a tabletop position.
- Press your back flat on the ground.
- One foot should now be lowered and tapped on the ground.
- After tapping, return the foot to its initial position.
- Continue with the opposite leg.
- Each leg should be tapped seven or eight times.
Bird Dog
Bird Dog Exercise Steps:
- Start in a kneeling position.
- Make sure your knees are under your hips and your wrists are squarely beneath your shoulders as you go on your hands and knees.
- During the exercise, make sure to maintain adequate core engagement and prevent abdominal bulging.
- Keeping your core active, extend one arm forward and the opposing leg back.
- After a few seconds of holding, go back to where you were.
- Repeat with the opposite side.
Conclusion
The correct exercises and expert assistance can help manage and improve diastasis recti. Your abdominal muscles can be strengthened and healed by using these seven efficient functional core exercises in your regimen as part of a core stability training program.
Before beginning any workout regimen, don’t forget to speak with your doctor, and if necessary, think about getting expert assistance. Every stage of the process is supported by Physical Therapy.
FAQs
Can exercise be used to treat diastasis recti?
Indeed, diastasis recti can be improved and occasionally corrected with focused core-strengthening activities.
How quickly can diastasis recti be corrected?
Combining specific exercises, good posture, and professional treatments if needed is the quickest approach to correcting diastasis recti.
How much time does exercising take to close diastasis recti?
The severity of the problem and personal circumstances determine how long it takes to close diastasis recti with exercise. The process can be accelerated with regular training and expert advice.
Is it possible to treat diastasis recti without surgery?
It is possible to treat abdominal muscle separation without surgery. To cure abdominal separation, your doctor might recommend physical therapy, diastasis recti exercises, or cutting-edge therapies like Empower RF.
Is it possible for diastasis recti to disappear?
Indeed, diastasis recti can heal on its own in some situations. Nonetheless, the physician might occasionally suggest physical therapy or diastasis recti exercises.
How frequently should I do exercises for diastasis recti?
You can do diastasis recti exercises three times a week for the best results. Request that your physical therapist design a timetable that works for you.
Which exercises for diastasis recti should I stay away from?
Avoid diastasis recti activities like planks and sit-ups that strain your abdomen and result in bulging.
Referances
- Moore, C., & Moore, C. (2024, July 1). 7 Diastasis recti exercises to strengthen your core muscles. Continuous Motion Physical Therapy – Physical Therapy. https://continuousmotionpt.com/diastasis-recti-exercises-strengthen-core-muscles/
- Qureshi, U. (2025, July 1). 7 best Diastasis recti Exercises. My: Skyn. https://myskyn.co.uk/blog/7-best-diastasis-recti-exercises/
- Cht, A. B. P. D. (2025, August 14). How exercise and physical therapy help diastasis recti. Verywell Health. https://www.verywellhealth.com/diastasis-recti-8384527
