Lauren HollandBy Lauren Holland

Updated November 2026

Diastasis recti abs exercises are gentle, progressive movements that help the deep core muscles work together again after the abdominal wall has separated. This guide covers how to check for the condition, which moves to start with, and which common exercises to avoid. A physical therapist or pelvic health specialist can give you a personalized plan, so treat what follows as general guidance.

Check Your Gap and Watch for Doming

Lie on your back with knees bent and feet flat. Place two or three fingers across your belly button, at the level of your navel, and gently lift your head and shoulders. Feel for the gap between the two sides of the rectus abdominis. A gap of two finger widths or more is commonly used as a benchmark, but how the tissue feels when you lift matters as much as the measurement.

Shopping for one? See our guide: 7 Best Women's Abs Exercises for Home Training (2026).

Also watch for doming or coning, a ridge that rises along the midline when you sit up, roll over or strain. Doming is your signal to stop that movement and choose an easier one.

Start With Breath and Deep Core Activation

Before any loading, retrain the connection between breath and the transverse abdominis, the deepest abdominal layer that acts like a natural corset.

  1. Lie on your back, knees bent, feet flat, hips about hip-width apart.
  2. Inhale through your nose and let your belly and ribs expand sideways.
  3. Exhale slowly through pursed lips while gently drawing your lower belly toward your spine, as if zipping up tight jeans.
  4. Hold the gentle lift for 5 seconds, then release fully. Repeat 8 to 10 times.

Build Up With Progressive Movements

Once you can breathe and brace without doming, add movement one step at a time. Aim for controlled reps and stop when form slips.

  • Heel slides: From the same position, slide one heel out along the floor while keeping the ribs down. Do 8 per side.
  • Dead bug (modified): Keep the lower back gently pressed toward the floor and move one arm or one leg at a time, starting with small range. Work up to 10 per side.
  • Bird dog: On hands and knees, extend one arm and the opposite leg only as far as you can keep the belly lifted. Hold 3 seconds, do 8 per side.
  • Standing pelvic tilts and supported bridges: Build glute and deep core control with minimal spinal load.

Know Which Exercises to Avoid

Crunches, full sit-ups, planks held in a sagging position, and heavy twisting place high pressure on the linea alba, the connective tissue that runs down the midline. Until your gap has improved and your coach or therapist clears you, skip them. Many people also find that heavy lifting or high-impact work increases doming, so scale back intensity rather than pushing through it.

Tools That Can Help

A basic exercise mat keeps your spine comfortable during floor work, and a simple wedge or foam roller can support positioning. Neither replaces guidance from a professional.

  • Exercise mat: A thicker, padded mat cushions the lower back during supine positions. View on Amazon
  • Foam wedge: A small incline can make breathing and bracing easier in the early stages. View on Amazon

Common Mistakes and Tips

  • Holding your breath during effort. Exhale on the hardest part of every rep.
  • Pushing reps past the point where the midline bulges.
  • Rushing progression. Stay at one level until it feels controlled for a full week.
  • Ignoring pelvic floor symptoms such as leaking or pressure. Mention them to a clinician.
  • Expecting fast results. Changes in the gap usually take weeks to months.

If you are new to core work overall, you may also find What Are Some Good Exercises for Abs? 7 Moves That Work useful once your bracing feels solid.

FAQ

Can diastasis recti abs exercises close the gap completely?

Many people see improvement in the gap and in core control, but results vary with the size of the separation and how long it has been present. Ask a physical therapist to measure and track progress with you.

How often should I do these exercises?

Short sessions of 10 to 15 minutes, four to five days a week, are a common starting point. Stop any movement that causes doming or pain.

When should I see a professional?

See a physical therapist, pelvic health specialist or your doctor if you notice pain, leaking, pelvic heaviness, a gap that is not improving, or if you are postpartum with concerns about recovery.

Conclusion

Diastasis recti abs exercises work best when they start with breath, gentle bracing and small, controlled movements. Watch for doming, avoid high-pressure moves until you are cleared, and progress slowly. Consult a qualified professional for a plan tailored to your body.

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Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our core & abs guides, checking product details against manufacturer specifications and owner feedback.