How to Restore Abdominal Tone After Childbirth With Diastasis: Best Exercises

Diastasis recti is a common condition encountered by up to 70% of women after childbirth. It represents a separation of the left and right abdominal muscles along the linea alba (connective tissue), leading to a weakened anterior abdominal wall. In this article, we will detail how to independently determine the presence of the problem, which exercises for postpartum diastasis recti can safely and effectively restore abdominal tone, and which exercises are strictly prohibited. The main rule: before beginning workouts, consultation with a doctor or postpartum recovery specialist is necessary.

Contents

1. Diastasis recti: causes, diagnosis, and degrees

• Why does diastasis occur after childbirth?
• How to independently determine the presence of diastasis?
• The danger of diastasis: when should you consult a doctor?

2. Preparing for exercises and general safety rules

• Main rules for safe workouts with diastasis
• Prohibited exercises for diastasis postpartum: complete list

3. Best exercises to restore abdominal tone

• Breathing exercises — the foundation of recovery
• Exercises for the transverse muscle

4. Alternative and comprehensive treatment methods

• Is a support belt or corset needed for diastasis?
• When surgery (surgical intervention) is necessary

5. Answers to frequently asked questions (FAQ)

Diastasis recti: causes, diagnostics, and stages

Diastasis is not a hernia, but a separation of the rectus abdominal muscles to the sides, occurring due to stretching of the linea alba. The linea alba consists of connective tissue and is normally very dense. However, after pregnancy and childbirth, its elasticity and density can be compromised, leading to aesthetic problems and reduced functionality of the abdominal wall.

Why does diastasis occur after childbirth?

The main cause of diastasis is prolonged and strong intra-abdominal pressure on the front wall of the abdomen during pregnancy. The main factors include:

• Hormonal changes: relaxin and other hormones soften connective tissue, preparing a woman’s body for childbirth.
• Mechanical stretching: the increase of the uterus and fetus exerts continuous pressure on the rectus muscles.
• Multiple pregnancies or a large baby weight.
• Tissue characteristics: hereditary weakness of connective tissue also plays a role.
• Intense exertion and improper exercises during pregnancy.

Important! Diastasis is not a disease, but a physical condition that requires a special approach to recovery.

How to determine the presence of diastasis on your own?

You can conduct an initial diagnosis yourself, although a doctor or specialist should confirm the degree of separation and select treatment.

Self-diagnosis algorithm:

1. Lie on the floor or a hard surface in a supine position.
2. Bend your knees, place your feet hip-width apart.
3. Place one hand behind your head, position the fingers of the other hand perpendicular to the linea alba (the area above and below the navel).
4. Exhale, then lift your head and shoulders as if starting a crunch (only head lift).
5. Feel how the abdominal muscles tense. If one, two, or several fingers sink in between them — that’s diastasis.

Table: Diastasis Degree Classification

The Danger of Diastasis: When Should You See a Doctor?

With a small degree of diastasis (Grade I and II – unpleasant from an aesthetic point of view) the problem can be resolved with exercises. However, diastasis carries a risk of developing an umbilical or linea alba hernia. Back pain, posture problems, urinary incontinence, and issues with the pelvic floor and internal organs may be associated with a weakened abdominal wall.

Important! For severe pain, Grade III diastasis, or the appearance of a hernia, a surgeon’s consultation is required.

Preparation for Exercises and General Safety Rules

When can I start exercising? Recovery is individual. In the first few weeks after childbirth, the body needs rest. Experts recommend starting exercises no earlier than six weeks after a natural birth and two months after a cesarean section, although quickly eliminating the separation may not be possible. 

We have special short exercises that can be started a couple of weeks after childbirth to significantly accelerate recovery and improve well-being. They are very light and short, more like movements throughout the day and breathing techniques, but they greatly help in bringing the body together after childbirth. We have all of this in ZeroCore’s special preparatory program, before the main postpartum recovery course.

Basic rules for safe training with diastasis

With diastasis, the goal of the workout is not to build abs but to strengthen the deep muscles – the core muscles (which include the abdominal muscles, pelvic floor, back, and diaphragm) so that they become functional and effectively handle external loads, especially when a mom carries her baby. The following points are important during training:

1. Control of intra-abdominal pressure: this is crucial. During heavy exertion, an exhale should always be done, and care must be taken to ensure the belly does not form a “dome.”
2. Breathing technique: exercises should be performed with a long vocalized exhalation, which helps activate the deep muscles of the abdomen and pelvic floor (there is no need to specifically suck in the stomach; rather, learn to perform a long vocalized exhale during the relaxation phase, so the core muscles engage independently).
3. Avoid lifting heavy objects: do not lift heavy objects, the weight of the child should not exceed your own.
4. Gradual progression: start with the simplest movements and gradually increase the number and duration of exercises.

What to pay attention to

With diastasis, there is only one rule: DO NOT perform any exercises that cause a bulging or gap in the stomach. If such deformations occur, it means the load is too heavy and the core muscles are not yet working together properly, leading to protrusion and deformation of the abdomen. During any ab exercises, the stomach should tighten like a sheet and become firm, indicating the load is bearable. If this is not the case, the exercise must be simplified. Continuing them can lead to a further increase in diastasis.

Best exercises for restoring abdominal tone

Our special exercises are aimed at strengthening the deep muscles and restoring the function of the abdominal wall.

Breathing exercises — the foundation of recovery

Breathing is a method that helps to learn how to control the transverse muscle.

1. Deep breathing exercises: lie on your back, bend your knees. It is important here to learn how to engage the abdomen on the exhale, meaning to connect breathing with the work of the abdomen and pelvic floor. So we take a long, preferably vocalized exhale, and breathe out all the air completely, as long as possible. Repeat this for 5-8 breathing cycles. It is easiest to start lying down, then you can do it sitting and then standing. All this is explained in detail in our programs, and you can try a week for 1 ruble.

Exercises for the transverse muscle

These exercises help to strengthen the muscles without putting strain on the rectus muscles.

1. White Line Compression: Lie on your back with knees bent. Exhale as you pull the lower ribs inward, trying to close the ribs on the exhale.
2. Heel Slides Lying Down: Lie on your back with knees bent. Exhale slowly as you straighten one leg, sliding the heel along the floor, ensuring your stomach remains flat and is not “pushed out.” Return to the starting position. Perform 10 times on the left and right side.
3. “Cat” (Modified): Get on all fours. Exhale as you arch your back upwards, simultaneously taking a long exhale and arching the back as much as possible. On the inhale, try to return to a neutral position.

Alternative and Comprehensive Treatment Methods

Postpartum recovery is a comprehensive program. It includes not only specific exercises but also weight, nutrition, and posture control.

Do You Need a Bandage or Corset for Diastasis?

A bandage or corset can be used in the initial recovery stage to support the abdominal muscles when lifting weights or walking long distances. However, constant use can weaken the muscles themselves. Experts recommend selecting it only after consulting a doctor.

When surgery (surgical intervention) is necessary

Conservative treatment helps women with Grade I and II diastasis. However, if the distance is more than 5 cm (Grade III), there is a hernia, or exercises do not yield results over several months, the surgeon may recommend surgical intervention (abdominoplasty). This is plastic surgery that allows for the correction of connective tissue defects and restores the shape of the abdomen.

Answers to Frequently Asked Questions (FAQ)

Question: Does diastasis resolve on its own?

Answer: A small diastasis (up to 2 cm) may partially resolve in the first few months after childbirth. However, a greater separation of the abdominal muscles requires work and special exercises to strengthen the transverse muscle.

Question: How long does recovery take?

Answer: The recovery process is individual and depends on the degree of diastasis and regularity of training. Visible changes are usually noticeable after 3-6 months of exercise.

Question: Why is a significant diastasis dangerous?

Answer: A significant diastasis not only leads to aesthetic issues but also to functional disorders: back/lumbar pain, urinary incontinence, risk of umbilical hernia, and other problems with abdominal organs.

Important! Before starting any physical exercises, it is necessary to make an appointment with a doctor or women’s health specialist for an accurate diagnosis. Only a doctor can provide personalized recommendations and help choose a set of movements suitable for your specific situation.