Diastasis recti — a separation of the two halves of the rectus abdominis along the midline — is what leaves so many people with a soft, doming belly long after the baby has arrived, or in men after significant weight change or years of poorly braced lifting. It is not a tear and it is rarely dangerous, but it does mean the abdominal wall has lost tension, and that shows up as a pooch, a weak trunk and often lower back pain. The good news is that the right exercises are genuinely effective, and the wrong ones are easy to identify. Below I rank the eight I use most, explain how to do each properly, and cover the moves that hold people back.
Key takeaway: The best exercises for diastasis recti train the deep core — transverse abdominis, pelvic floor and diaphragm — to create tension across the midline, then load that tension gradually. Start with breathing and TVA activation, then heel slides, dead bugs, bridges and side-lying work. Avoid crunches, sit-ups, early planks and anything that makes the belly dome. Expect real change over 8–12 weeks.
The best exercises for diastasis recti, in order, are: diaphragmatic breathing with transverse abdominis activation, heel slides, bent-knee dead bugs, pelvic floor contractions coordinated with the exhale, glute bridges, side-lying leg lifts, modified side plank on the knees, and bird dog. Each is done on a slow exhale with the lower belly gently drawing in and the abdomen flat — never doming. Avoid crunches, sit-ups, full planks and double leg lifts early on. Sophie Mercer, PMA-certified clinical Pilates instructor, designed an 8-week Postpartum Recovery protocol of 32 exercises that progresses through exactly this sequence.
How to check for doming before you start
Every exercise below shares one rule: no doming, no coning. Lie on your back, knees bent, and lift your head slightly. If a ridge pops up along the midline, the pressure inside the abdomen is greater than the wall can hold. That is your feedback signal. If an exercise makes the belly dome, it is too advanced for today — reduce the range, slow the exhale, or step back a level. It is not a reason to stop exercising altogether. If you have not yet measured your gap, exercises for diastasis recti walks through the finger-width self-check.
The 8 best exercises for diastasis recti, ranked
1. Diaphragmatic breathing with TVA activation
Lie on your back, knees bent, hands on the lower belly. Inhale through the nose and let the belly and ribs expand. Exhale slowly through pursed lips and, as the air leaves, gently draw the lower belly towards the spine as if zipping tight jeans from the pubic bone up. Hold the gentle tension for the end of the exhale, then release fully. 10 breaths, twice a day. You should feel the belly flatten and narrow under your fingers, not push out. This is the foundation; everything else is this breath under load.
2. Heel slides
Same position. Exhale, set the deep core, then slide one heel along the floor until the leg is nearly straight. Inhale to return. 8–10 each side. The pelvis must not rock and the belly must not dome; if it does, shorten the slide.
3. Bent-knee dead bug
Lie on your back, knees over hips, shins parallel to the floor, arms towards the ceiling. Exhale, set the core, and lower one heel to tap the floor while the opposite arm reaches overhead. Inhale back. 6–8 each side. Keep the lower back gently resting on the mat throughout. If the belly domes, keep the arms still and move only the legs.
4. Pelvic floor contraction with exhale
On each exhale, gently lift and close the pelvic floor a moment before the belly draws in, then release fully on the inhale. 8–10 repetitions. Diastasis and pelvic floor dysfunction usually occur together and improve together; a pelvic floor that cannot lift undermines every abdominal exercise.
5. Glute bridge
Feet flat, hip-width. Exhale, set the core, then peel the hips up one vertebra at a time until the body forms a line from shoulders to knees. Inhale to lower. 10–12. Feel the glutes and hamstrings; the ribs should stay down, not flare.
6. Side-lying leg lift
Lie on your side, bottom knee bent, top leg straight in line with the body. Exhale and lift the top leg to hip height, keeping the waist long and the belly flat. 10–12 each side. Trains the obliques and lateral hip in a position that does not load the midline.
7. Modified side plank on knees
Lie on your side, forearm down, knees bent and stacked. Exhale, set the core, and lift the hips so the body forms a line from head to knees. Hold 10–20 seconds, 3–4 times each side. Progress to a straight-leg version only when the abdomen stays flat throughout.
8. Bird dog
On hands and knees, spine neutral. Exhale, set the core, and extend the opposite arm and leg without letting the pelvis tilt or the belly sag. Inhale back. 6–8 each side. If the belly hangs or domes, extend only the leg.
Do the routine four to five times a week, 15–20 minutes. Progress a level when an exercise feels easy and the abdomen stays flat for every repetition. For a deeper look at the transverse abdominis progression ladder, see deep core exercises for diastasis recti.
What to avoid with diastasis recti
- Crunches, sit-ups and bicycle crunches. They shorten the rectus abdominis and push the contents of the abdomen forward against the very wall you are trying to repair.
- Full planks, push-ups and mountain climbers in the early weeks — the load is too high to hold tension; the belly sags or domes.
- Double leg lifts, the Pilates hundred and roll-ups until your deep core can manage them without coning.
- Heavy lifting with a held breath, and lifting a toddler or car seat while twisting.
- Sitting straight up from lying — roll to your side first.
- High-impact running and jumping until the pelvic floor and abdominal wall can handle it.
None of these is banned forever; they are simply loads to earn.
How soon after birth can you start?
After an uncomplicated vaginal birth, breathing and pelvic floor work can begin within days, whenever you feel ready. Heel slides and bridges usually come in from two to six weeks. After a caesarean, wait for your postnatal check and clearance, then begin gently. Dead bugs, side planks and bird dogs generally start from eight to twelve weeks. Check in with a pelvic health physiotherapist if you have pain, a gap wider than about three fingers, a bulge that does not change with exercise, leaking, or heaviness in the pelvis. Men and people years past pregnancy can start immediately, with the same rules; the male picture is covered in diastasis recti exercises for men.
What realistic results look like
Most people notice a flatter, firmer midline within four to six weeks and a measurable change in the gap by eight to twelve. A small residual gap with good tension is an excellent outcome — function matters more than finger-widths. Pilates for diastasis recti: before and after gives an honest picture of what changes and what does not.
How the Postpartum Recovery protocol helps
Sophie’s 8-Week Postpartum Recovery Program moves through these exact stages — breath and pelvic floor, transverse abdominis under low load, then progressive loading and integration — across 32 exercises with the doming check built into every step. It removes the guesswork about what to do this week and what to hold back, which is usually where self-directed diastasis rehab falls apart.
This article is for informational purposes only and does not constitute medical advice. If you have a gap wider than three finger-widths, a hernia, pain, pelvic heaviness or bladder or bowel symptoms, or you are recovering from a caesarean, please consult a pelvic health physiotherapist or doctor before starting or changing an exercise programme.