That stubborn belly pooch that will not go away no matter how many crunches you do? It might not be fat. For millions of women across the United States, that bulge is a sign of diastasis recti, a separation of the ab muscles that often shows up during pregnancy and sticks around long after birth. The good news is simple. The right core workouts can close the gap, flatten your stomach, and end the back pain that often comes with it.
As a glute-focused trainer who has helped hundreds of postpartum clients across the US rebuild their cores, I want to share something most online guides miss. Your glutes are the secret weapon for healing diastasis recti faster. This guide walks you through safe core workouts, the exercises to skip, and the daily habits that actually move the needle.
Table of Contents
What Is Diastasis Recti in Simple Words
Diastasis recti is a gap between your two main ab muscles, the left and right sides of the rectus abdominis. A thin band of tissue called the linea alba sits between them. During pregnancy, hormones soften this band and your growing baby stretches it thin, pulling the muscles apart.
Research shows that around 60 percent of women still have some level of separation six weeks after giving birth, and about one in three women still have it a year later if it is not treated. Men can get it too, usually from heavy lifting, sudden weight gain, or long-term constipation.
The most common signs are a soft pooch in the lower belly, a visible ridge or dome when you sit up, low back pain, a weak core feeling, and pelvic floor problems like leaking when you sneeze or laugh.
Why Your Glutes Are the Missing Piece in Diastasis Recti Recovery
Most articles tell you to focus only on your deep core. That advice is correct, but it skips half the story. Your glutes (the muscles in your butt) and your deep core work as a team.
When your glutes are weak, your pelvis tilts forward, your lower back arches, and your belly pushes out. That forward tilt puts constant stretch on the linea alba and slows healing. Strong glutes pull your pelvis back into a neutral position. This neutral position takes pressure off the front of your belly and gives the linea alba a chance to knit back together.
In simple words, you cannot fully fix the front of your core without training the back. This is why every safe core workout in my plan pairs deep belly work with glute work.
How to Check for Diastasis Recti at Home
Before you start any program, you need to know what you are working with. Here is the test I give every new client.
Lie flat on your back with your knees bent and feet flat on the floor. Place two fingers just above your belly button and press down gently. Lift your head and shoulders off the floor like the start of a small crunch. If you feel a soft gap of two or more finger widths, you likely have diastasis recti.
Check three spots: above the belly button, at the belly button, and below it. Note how wide the gap is and how deep your fingers sink. Softness in the tissue matters as much as the width. If you feel sharp pain, stop and see a doctor first.
6 Safe Core Workouts You Can Start This Week
These six moves are gentle on the linea alba and strong on results. Do them three to five times per week. Start with one set and build up over two weeks.
1. Diaphragmatic Breathing
Sit tall or lie on your back. Place one hand on your belly. Breathe in deeply through your nose and let your belly rise. Breathe out through pursed lips and gently pull your belly button toward your spine. Do 10 slow breaths, twice a day. This wakes up the transverse abdominis, your deepest ab muscle and the one that actually pulls the gap closed.
2. Glute Bridge with Core Pull-In
Lie on your back, knees bent, feet flat. Breathe out, squeeze your glutes hard, and lift your hips into a bridge. At the top, gently pull your belly button in. Hold for 3 seconds, then lower with control. Do 3 sets of 10. This is my favorite move because it trains glutes and core at the same time.
3. Heel Slides
Lie on your back, knees bent. Breathe out, draw your belly in, and slowly slide one heel out until your leg is straight. Slide it back. Keep your lower back pressed gently into the floor the whole time. Do 10 per leg.
4. Bird Dog
Get on your hands and knees. Slowly stretch your right arm forward and your left leg back at the same time. Keep your hips level and your belly drawn in. Hold for 3 seconds, then switch sides. Do 8 per side. This builds full-body coordination, which protects your core in real life.
5. Side-Lying Clamshell
Lie on your side with knees bent at a 45-degree angle. Keep your feet together and lift the top knee like a clamshell opening. Squeeze your outer glute at the top. Do 12 per side. This builds the glute medius, the muscle that stabilizes your pelvis and protects your linea alba from side-to-side strain.
6. Standing Wall Pushup
Stand a few feet from a wall with hands on the wall at chest height. Breathe out and lower your chest toward the wall, keeping your belly pulled in. Push back. Do 10 reps. This is a safe way to train your core under load before you go back to full pushups.
Exercises to Avoid Until Your Gap Closes
Some popular moves can actually make your gap wider. Stay away from these until your core is strong or a pelvic floor specialist clears you:
- Crunches and sit-ups
- Full front planks and traditional pushups
- Russian twists and bicycle crunches
- Double leg lifts and V-ups
- Heavy weighted ab work
- Jumping, running, and HIIT before your core is strong
- Traditional Pilates hundreds
Here is a simple rule. If your belly domes, cones, or pushes out during a move, stop. That doming is a clear sign of too much pressure on the linea alba.
Daily Habits That Speed Up Healing
Workouts are only part of the plan. How you move all day matters just as much. These small habits make a big difference over weeks and months.
- Roll onto your side and use your arms to push up when getting out of bed. Never sit straight up like a sit-up.
- Lift heavy things with an exhale and a gentle belly pull-in. Never hold your breath under load.
- Drink enough water and eat fiber to prevent constipation. Straining on the toilet stretches the linea alba.
- Watch your posture. Stand with your ribs stacked over your hips, not flared forward.
- Hold your baby close to your body, not pushed out on one hip, to avoid pelvic tilt.
- Skip waist trainers. They give the look of a flat belly but do not heal the tissue and can push pressure down onto the pelvic floor.
How Long Does It Take to Close the Gap?
Healing time depends on the size of your gap, how long you have had it, and how often you train. Most women see real change in 8 to 12 weeks of steady work, with 3 to 5 sessions per week.
A small gap of 2 fingers often closes in about 12 weeks. A larger gap of 3 or more fingers may take 6 months or longer. Even a gap that does not fully close can become firm and functional, which means flat-looking and pain-free. Function matters more than a perfect number.
When to See a Pelvic Floor Physical Therapist in the US
If you have leaking, pelvic pressure, painful sex, low back pain that does not improve, or a gap wider than 3 fingers, book a visit with a pelvic floor physical therapist.
In the United States, most insurance plans cover pelvic floor PT with a doctor’s referral. You can find a certified specialist through the American Physical Therapy Association directory. Many cities now have postpartum-focused clinics, and telehealth pelvic floor PT is available across all 50 states for women who live far from a clinic.
FAQ
Can diastasis recti heal on its own?
Small gaps sometimes close within the first 8 weeks after birth. After 8 weeks, natural healing slows down and most women need targeted exercises to fully close the gap and rebuild core strength.
Are squats safe with diastasis recti?
Yes, bodyweight squats are usually safe if you exhale on the way up and keep your belly gently pulled in. Skip heavy barbell back squats until your core is strong and your gap has narrowed.
Can I fix diastasis recti years after pregnancy?
Yes. Research shows the connective tissue can respond to the right program at any age. It may take a bit longer, but real improvement is very possible even 5 or 10 years postpartum.
Is walking good for diastasis recti?
Walking is one of the best low-impact activities during recovery. It builds endurance and helps glute function without putting heavy pressure on your belly.
Does wearing a belly band fix diastasis recti?
A belly band can give short-term support and gentle posture cues, but it cannot heal the gap by itself. Exercises that strengthen the deep core and glutes are needed for real repair.
What is the best single exercise for diastasis recti?
The glute bridge with a core pull-in is my top pick. It trains the glutes and deep core together, which is the combo most other guides miss.
Final Thoughts From Navid
Diastasis recti does not have to be a life sentence of a soft belly, low back pain, or pelvic floor leaks. The fix is not more crunches. The fix is smarter training that respects your linea alba and builds your glutes as the foundation for a stronger core.
Start with the six safe workouts in this guide, drop the moves that make your belly dome, and clean up your daily movement habits. Stay patient. Stay consistent. The gap will close. Your body brought a baby into the world, and it deserves a recovery plan that actually works.
References
1. Cleveland Clinic. Diastasis Recti (Abdominal Separation): Causes and Treatment. https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti
2. GoodRx Health. 11 Best Exercises for Diastasis Recti and Increased Core Strength. https://www.goodrx.com/well-being/movement-exercise/diastasis-recti-exercises
3. NASM. How to Prevent Diastasis Recti with Crunches.
https://blog.nasm.org/womens-fitness/how-to-prevent-diastasis-recti-with-crunches
4. Sharma G, et al. Postnatal Exercise Can Reverse Diastasis Recti. Obstetrics and Gynecology, 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC6454249/
5. Lee D, Hodges P. Behavior of the Linea Alba During a Curl-Up Task in Diastasis Rectus Abdominis. Journal of Orthopaedic and Sports Physical Therapy, 2016. https://www.jospt.org/doi/10.2519/jospt.2016.6536
6. American Physical Therapy Association. Find a PT directory. https://aptaapps.apta.org/APTAPTDirectory/FindAPTDirectory.aspx
