This is an informational guide, not medical advice — always consult your doctor or a pelvic floor physical therapist before starting any postpartum exercise program.
Diastasis recti — the separation of the two sides of the abdominal muscles down the midline — affects most women by the third trimester and doesn’t automatically resolve after birth for everyone. The good news: for most people, it responds well to the right kind of core work, done in the right order. Here’s what physical therapists actually recommend.
How Long Does It Take to Heal?
Give yourself at least six to eight weeks postpartum before starting targeted diastasis recti exercises, and get clearance from your doctor or a pelvic floor physical therapist first. Healing is gradual and individual — some women see meaningful closure in a couple of months of consistent work, others take longer, and a specialist can help you understand what’s realistic for your body.
Safe Exercises to Start With
These moves focus on gently re-coordinating the deep core rather than loading it:
- Abdominal bracing — lying on your back, draw your belly button gently toward your spine without holding your breath.
- Bracing with bent-knee fall-outs — add a slow knee fall-out to one side while maintaining the brace.
- Quadruped shoulder flexion — on all fours, lift one arm at a time while keeping your core stable.
- Seated Kegel with thigh squeeze — combine a gentle pelvic floor contraction with squeezing a ball or towel between your knees.
- Side plank on knees — a modified version that targets the obliques without straining the midline.
- Hip hinge with towel pull — hinge forward at the hips while pulling a towel taut to build core coordination.
What to Avoid
Skip traditional crunches, sit-ups, and any move that causes your belly to visibly dome or cone along the midline — that doming is a sign the deep core isn’t ready for that load yet. Stop immediately if you feel pain in your back, hips, or abdomen, and keep the focus on slow, controlled movement rather than intensity.
When to See a Specialist
A pelvic floor physical therapist can assess the size and depth of your separation and build a progression that matches where you actually are, rather than a generic timeline. That’s especially worth doing if you notice ongoing doming, back pain, or any leaking with exercise — all signs it’s worth getting individualized guidance before pushing further.
Bottom Line
Diastasis recti healing is about coordination before intensity: gentle bracing and stabilization work first, heavier core training later, and always with attention to how your body actually responds. When in doubt, a pelvic floor PT evaluation is the fastest way to get a plan built for you specifically.