3 Core-Connecting Exercises to Help Heal Diastasis Recti
Learn how targeted exercises and expert guidance from our women’s health specialists can help restore strength, posture, and confidence after pregnancy.
May 8, 2025 | Danielle Pasquale, PT, DPT | Ashley Moriarty, PT, DPT, OCS
Your Healing Timeline Is Unique
Many factors affect your recovery:
- C-section vs. vaginal delivery
- Hormonal changes (especially while breastfeeding)
- Sleep, nutrition, and stress levels
- Daily movement patterns and exercise habits
We always remind clients: It’s never too late to start healing. Whether you’re 6 weeks or 6 years postpartum, your body can build strength and resilience with the right guidance.
3 Physical Therapist-Recommended Exercises for Diastasis Recti
Here are three gentle, effective movements to begin reconnecting with your core:
1. 360 Breathing
Purpose: Activates deep core and pelvic floor
- Sit or lie on your back, knees bent
- Inhale and expand your ribs sideways and into your back
- Exhale slowly, gently drawing your belly button inward while lifting the pelvic floor
- Repeat for 1–2 minutes daily
2. Heel Slides
Purpose: Encourages core control and spinal stability
- Lie on your back, knees bent, feet flat
- Inhale deeply
- Exhale and slide one heel out along the floor, engaging your core without moving your pelvis
- Slide back in, switch legs
- Perform 10 reps per leg
3. Glute Bridge
Purpose: Strengthens glutes and reduces load on your abdominals
- Lie on your back, knees bent
- Exhale and press into your heels to lift your hips
- Keep ribs down and squeeze glutes at the top
- Lower with control
- Perform 2–3 sets of 10–12 reps
Ready to Feel Strong Again?
Diastasis recti is common, but it doesn’t have to be your new normal. With the right support, your core can regain strength, stability, and function—helping you move better, feel better, and live more confidently.
Want personalized guidance? Our women’s health physical therapists are here to support you every step of the way.
