Core Strengthening for Diastasis Recti: Where to Start
If you haven’t yet read my first post on Diastasis Recti, I’d recommend starting there. I walk you through the what, why, and how to begin your healing process. In this post, we’ll build on that foundation by focusing on some of my favorite core strengthening exercises—plus a few tips to help you get started with confidence.
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Your Core Support Checklist
When choosing exercises during diastasis recti recovery, I always come back to this list:
The Big Three
Avoid Coning/Doming
Core Strengthening
Pressure Management
Posture
For today, we’re focusing specifically on core strengthening. I dive deep into The Big Three in this post, so circle back to that if you need a refresher.
But First… Is This Safe?
This isn’t an exhaustive list—just a solid starting point. I know so many women ask, “What can I actually do that’s safe?” And the answer is: a lot of exercises can be safe, as long as we approach them with intention.
Here’s the key:
✨ You must begin with The Big Three, and you must understand pressure management. These foundational tools give your body the support it needs to heal, without adding unnecessary strain to your abdominal wall.
I talk about pressure management in a lot more details in my Postpartum Recovery Guide, but here’s the gist:
✨ Use diaphragmatic breathing as you move—not just during exercise, but throughout your day. This helps regulate intra-abdominal pressure and protects your core and pelvic floor as you rebuild strength.
Most movements are safe when those two pieces are in place. That said, I typically avoid things like crunches, sit-ups, and full planks in the early stages of healing—they create more pressure than most people can manage right away.
Core Strengthening Exercises I Love for Diastasis Recti
Here are a few of my go-to moves when someone is ready to progress beyond The Big Three. As always, listen to your body. If you notice coning or doming, pause, reset with your breath, and try again—or return to foundational work if needed.
Alternating Toe Taps
Isolated Press into Thighs
Bridge (Option to add ball squeeze)
Modified Side Plank
Bear Plank
Bird Dog
Start slow, keep your movements intentional, and pair every rep with your breath.
Final Thoughts
Healing your core after pregnancy—especially with diastasis recti—doesn’t mean doing more. It means doing the right things, at the right time, with the right support.
And you’ve got this.
Want more guidance? Check out my post where I dive into the details of The Postpartum Recovery Guide or connect with me for 1:1 support—I’m here to walk with you, every step (and breath) of the way.
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