Exercises for diastasis recti
Abdominal separation (diastasis recti) can cause discomfort and a feeling of instability through the trunk, so becoming more aware of your body and working the deep muscles is a sensible first step. These exercises give you a foundation for reconnecting with your abdomen and gradually regaining motor control, always within your own limits. Bear in mind that every case is different and that specialist follow-up will get more out of your efforts.
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6 recommended exercises
Diaphragmatic breathing lying down
Easy- 1.Step 1: Lie on your back with your knees bent and a folded towel under your head for comfort.
- 2.Step 2: Place one hand on your abdomen and the other on your chest. Breathe in through your nose, gently expanding your belly without pushing out along the midline.
- 3.Step 3: Breathe out slowly through your mouth, feeling the transversus abdominis draw inwards and the rib cage return to its starting position.
- 4.Step 4: Keep your chin aligned and avoid arching your lower back throughout the breathing cycle.
Caution:
- Do not perform if you have acute abdominal pain, an unmanaged inguinal hernia, or intense discomfort around the diaphragm.
Transversus activation lying down with hand contact
Easy- 1.Step 1: Lie back with your knees bent and feet flat, placing one hand on your belly and the other on your pelvis.
- 2.Step 2: Breathe in deeply and, as you breathe out, engage the transversus abdominis as if drawing your navel towards your spine, without straining your neck.
- 3.Step 3: Hold the contraction for 5 seconds without letting the pelvis tilt, then return to the starting position with controlled breathing.
- 4.Step 4: Relax completely and repeat, making sure you do not push the abdominal wall outwards.
Caution:
- Avoid if you have an abdominal hernia or severe lower back pain that prevents you from maintaining alignment.
Glute bridge with abdominal control
Medium- 1.Step 1: Lie on your back with your knees bent, feet flat and arms by your sides.
- 2.Step 2: Engage the transversus abdominis before lifting your pelvis; push through your glutes and keep the pelvis stable without lifting your back too high.
- 3.Step 3: Hold the top position for 3 seconds, feeling the abdominal contraction, then lower in a controlled way without letting your hips drop.
- 4.Step 4: Breathe smoothly and avoid arching your lower back or letting your ribs flare.
Caution:
- Do not perform if you have intense lower back pain or hip discomfort that prevents a controlled lift.
Modified bird-dog on knees
Medium- 1.Step 1: Get into a hands-and-knees position with your wrists under your shoulders and your back in neutral.
- 2.Step 2: Engage your abdomen and extend one arm forwards and the opposite leg backwards, keeping the pelvis level.
- 3.Step 3: Hold the position for 2-3 seconds without rotating your torso, return slowly and repeat on the other side.
- 4.Step 4: Breathe steadily and avoid letting your back sag or arch during the movement.
Caution:
- Do not perform if you have joint instability in the wrists or knees, or if you feel dizzy in the four-point kneeling position.
Forearm plank with knees down
Hard- 1.Step 1: Support yourself on your forearms with your elbows under your shoulders and your knees resting on the floor.
- 2.Step 2: Push the floor away with your forearms and engage the transversus abdominis, without letting the pelvis drop or lift too high.
- 3.Step 3: Hold the position for 20 to 30 seconds with a straight spine, breathing in a controlled way.
- 4.Step 4: Rest for a few seconds between reps and avoid over-tensing your neck or shoulders.
Caution:
- Do not perform if you have intense pain in the wrists, shoulders or abdomen while holding the position.
Alternating leg raises with support
Hard- 1.Step 1: Lie on your back with your lower back supported and your hands under your pelvis to protect the lumbar area.
- 2.Step 2: With your abdomen engaged, raise one leg keeping it straight but without locking the knee, lifting no more than 30 degrees.
- 3.Step 3: Hold the leg for 5 seconds, lower it under control without letting your lower back lift, then repeat with the other leg.
- 4.Step 4: Avoid arching your back, breathe regularly and keep your navel drawn in throughout the exercise.
Caution:
- Do not perform if you have an unmanaged disc herniation or lower back pain that radiates when you lift the leg.
How to fit these exercises into your day
Fit the routine into a time of day when you can focus on your breathing and technique, for example on waking or at the end of the day; 10-15 minutes is enough to keep it consistent. Combine the sessions with gentle mobility work and adequate rest, and avoid straining the abdomen when you feel excessive tension. Regular practice and gradual progression are key to seeing results without overloading the area.
Important precautions
If you notice sharp pain, dizziness or a strong sense of pressure in the abdominal area while exercising, stop the activity and review the situation with a physiotherapist. Avoid overexertion and do not ignore signs such as persistent swelling or worsening posture. Remember that professional supervision helps to adapt the programme to your needs and prevent complications.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How long will it take to notice an improvement with these exercises?
Every body responds differently, but with consistency you may notice greater stability and awareness in the abdomen within a few weeks. It is important to combine the practice with good postural habits and, if possible, to follow a plan that adjusts the load as you progress.
Can I do these exercises if I have already had abdominal surgery?
If you have had recent surgery, it is essential that a physiotherapist assesses your situation before starting any routine. The clinician will advise when it is appropriate to begin and will adapt the exercises to your stage of healing.
How often should I train to work on diastasis?
Ideally, set up short sessions on a regular basis, for example three times a week, with rest days in between to allow for recovery. Always prioritise quality over quantity and adjust the frequency if you feel fatigue or discomfort.
Why do I need a personalised plan?
A personalised plan drawn up by a physiotherapist takes your history, your habits and your progress into account in order to select the most suitable exercises and modify the progression when needed. While generic exercises are a good starting point, an individualised plan maximises results and minimises risk by protecting your abdominal health.
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