The 3 Best Exercises For Getting Rid of Diastasis Recti

After my pregnancy, I was left with about an inch and a half gap that I really couldn't seem to get rid of! I found this last night, did all the exercises and woke up today a bit sore but my stomach was significantly flatter! Even my fiance was amazed! It's not where I want it but I'm sure in a few months I'll be right where I want to! Why didn't I start this a year ago! You are a saint! This page should be given to every mother after delivery!Meredith

1. Flat Ab Exercises

Flat ab exercises or TVA (transverse abdominus) exercises will help strengthen the muscles deep within your abdominal wall to help you form a natural muscular girdle that will pull your abs (or rectus muscles) together to close the gap and…

2. Pelvic floor exercises

Pelvic floor exercises are another group of abdominal exercises you can do to help close the gap in your abdominals and…

3. Towel Assisted crunches

Towel Assisted crunches - Take a long towel and wrap it around your torso with the ends in front and as you perform a crunch… Pull the ends of the towel towards each other in front of your belly button to help urge the muscle back together. Play video below for Towel Crunch example…

Although towel assistance crunches and other manual splitting techniques are useful for correcting diastasis recti…

It's best to focus mostly on the Flat ab & Pelvic Floor Exercises to help you strengthen your TVA muscles which basically act as a natural muscular girdle or splint that will pull your abs back together correcting diastasis recti.

6 tips to get rid of diastasis recti faster…

  1. Do NOT DO Any regular ab exercises or oblique/love handle exercises like sit-ups, crunches on an exercise ball or any other twisting exercises because they may cause your diastasis recti to get worse or make the gap of your abdominal separation bigger.
  2. The sooner you start doing your diastasis recti exercises after giving birth = the easier it will be for you to close your abdominal separation.
  3. Do not do any heavy lifting or yoga poses that stretch out your abs so for example… Avoid yoga poses like the cow pose, up-dog, all backbends and belly breathing and…
  4. This also includes any exercises that will cause your abs to bulge or stick out while exercising (your abs should remain tight or drawn in during most exercises anyway)
  5. Avoid any movements where you roll up and twist at the same time (like getting up out of bed) but instead… onto your side and then use your arms to push yourself up.
  6. When you cough - place your hands on your belly area to hold your abs in place.

Before doing any diastasis recti exercises…

Play the video below to see if you have diastasis recti…

Make Sure You Also See…

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1-35 of 69 Comments

I am 32 5'8 and about 135lbs. I have 4 children ages 1, 3 yr old twins and 7. Most of my fat is in my stomach and I have DR. The rest of my body I want to just build muscle as I am thin and want to build curves. Should I first focus on DR exercises to close the gap in my stomach and then fat loss workouts to flatten my tummy and then move on to building curves? or is there a way to do this all together?

May 21, 2016

Adrian Bryant

you should be able to do all that together

May 22, 2016


I have a separation about 1.5 fingers wide. Can I safely do your bed sheet and jumping jack HIIT video or is that not advised?

November 08, 2015

Adrian Bryant

i dont know but In my opinion it may be too stressful for your core at first so I recommend lower intensity cardio to lose fat while adherring to a routine to close your gap

November 08, 2015


Do you have a HIIT low impact aerobic video/demo?

November 09, 2015

Adrian Bryant

no i dont. what i meant by low impact was something like walking at a moderate pace

November 09, 2015


It's been almost 13 years since I last gave birth (2nd c-section). Tonight I found out about Diastasis Recti. This is the reason I can't lose this pouch!! Is it too late for me to correct it with exercise or do I need to look into abdominoplasty!? Thanks!

August 07, 2015

Adrian Bryant

talk to a doctor first about that but I would certainly see if you can correct without surgery

August 08, 2015


I am a 66 year old male and I just found out I have Diastasis recti, will the exercises described be of any help? Is this causing me to have a larger than normal "pot" belly?

June 11, 2015

Adrian Bryant

yes, they should help out

June 11, 2015


Hi does sitting down and twisting from side to side to train the obliques do harm to my gap?

Does the overstretched linea alba tighten as I close the gap or am I just repositioning the two sides of my ab? I once closed the gap but it came back again after some wrong movements while carrying my baby. I don't want to have the gap there to start my second pregnancy since it will get worse.

Will KT tape help while I do the exercise?

April 05, 2015

Adrian Bryant

see the tips section on this page for what NOT to do to prevent gap widening

April 05, 2015


I have a gap of about 2 fingers width - I have been doing some exercises but not loads. I asked my GP if I should/could use a slendertone belt but he didn't really know what one was. Do you think it is safe to use? (As well as doing the other exercises). Please let me know.

March 12, 2015

Adrian Bryant

I dont know about it being safe for you but also I don't think it will help much with Di. Recti

March 12, 2015


Diastasis Recti can be closed! I have done a lot of research and tried many exercise. The best complete program I have found is called mutu. There is great information on her blog along with a complete program for purchase. Check it out if you are struggling with postpartum fitness especially DR

January 28, 2015


I just wanted to say that I almost closed my diastasis recti which was roughly 2-3 fingers wide, with kettlebells.
Nothing too strenuous - like always engage the abs as best you can and I specifically didn't over stretch or bear too much weight on my abs.
The 3 moves (sorry don't remember correct terms) 1) stand with feet hip width apart and pass the KB around the body in a circle - 1 minute clockwise then switch - repeat as many times as you want I done 10 mins. Keep breathing and abs engaged.
2) With the KB between your feet lean forward (correct KB stance) to touch the handle. Use both hands to grab it while at the same time use your bum,tummy and thighs to pull it up to your tummy level. It should be a quick squeezing motion. Return it to starting position and repeat X 5 mins. Maintain breathing and engaged abs throughout.
3) Kettle bell swing - if executed correctly with good form you should not feel any pull in your abs but it does work them.
It took me about 3 months 4/5 X weekly to see a huge difference. My DR went down to around half a finger width and my abs were much stronger as was/is my pelvic floor (I'm not afraid to sneeze :) ) - this was 14 years after I last had a baby.
If you stop working on it though it will return - mine did after I injured my back in an accident but not as bad as before. I'm currently back at it. Good luck all.

January 06, 2015


What was the weight of each kettle ball?

January 15, 2015


Extremely interested to know the answer of the kb weights as well.
Also has anybody heard of the tupler system and if anybody has tried it?

January 31, 2015


Hi Donna,

I have 4 and half fingre seperation, i was trying some excercises since a year but nothing is working, can you please help me explaining the excercises you performed detailedly so that I can try them, thanks a lot in advance!

February 11, 2015


Si hago TVA excercises puedo combinarlos con ejercicios de fitness para gluteos -piernas biceps tripces??.

Tengo diatasis recti sé que debo evitar abdominales convencionales pero deberia tambiebn evitar otro tipo de ejercicio?

March 10, 2014

Adrian Bryant

Usted tendrá que preguntar a su médico qué es seguro

March 11, 2014


I do not think that I got my diastasis from giving birth. I think I got it from maybe helping patients that I take care of. Having to help them get up and so forth. Do I do I the same exercises?

January 24, 2014

Adrian Bryant

I do

January 24, 2014


After my pregnancy, I was left with about an inch and a half gap that I really couldn't seem to get rid of! I found this last night did all the exercises and woke up today a bit sore but my patomach was significantly flatter! Even my fiancé was amazed! It's not where I want it but I'm sure in a few months I'll be right where I want to! Why didn't I start this a year ago! You are a saint! This page should be given to every mother after delivery!

September 14, 2013


i have 2 kids and a diastasis 2 -3 inches wide and i recently purchased the flex belt by slender-tone before know that i had this problem and now i'm wondering if using this belt will worsen my diastasis or help it ??

September 11, 2013

Adrian Bryant

not right now, you should just follow the guidelines on this apge

September 11, 2013


I am a 32 year old female currently 8 weeks post partum with current diastasis recti 2-3fingerbreadths. I have had 2 kids within last 3 yrs.
1. How long does it take to heal? (Can you give a range?)
2. At what point can I start doing backbends in yoga and all the so called "forbidden" exercises?


August 07, 2013

Adrian Bryant

dont know the exact answers to those questions as it would be better for you to seek advice from your doctor

August 08, 2013


Hi! I'm gave birth seven yeara ago and never really worked out my stomach. I've finally decided to but I wanted to ask you if a 1finger gap( from side to side) would be okay for me to do any kind of stomach workworkout ...and if I would be at risk of making the gap larger ? The gap starts 1 inch from the top of my belly button and about 2 inches below the belly . Also thank you for sharing this wirh us!!!

June 04, 2013

Adrian Bryant

it should be okay but always check with your doctor first

June 04, 2013


I'm two years post pregnancy and I have a hole that's about 8-9 inches going down my stomach. My belly button looks like a second nose, very embarrassing. My concern is that I could have other health issues resulting from such a huge hole. I understand that our muscles are important, otherwise we wouldn't have them in the first place.however, can having a slip of this size lead to any other problems? Is it livable without surgery? Do you or anyone else have any information that can help in this extreme case. Most of the info I'm finding speaks very little of cases with large holes.

May 24, 2013

Adrian Bryant

I wish I could help. This is the first I've heard of actual holes in that area. what have doctors told you?

May 25, 2013


I just found this website. I saw Tiffan's post. her posts is almost a year old so maybe she got it figure out but for anyone else going through this, if you have something sticking out like a nose near/on your belly button have it checked out as it's likely to be a hernia and needs surgery. I had this after my last baby.

April 03, 2014



Been working hard on my abs and my gap is now one finger width but it is wrinkly and still sticks out round like a pregnancy stomach. I am not over weight and I'm a UK size 6/8. If I start to do crunches will I undo all my hard work? Is it safe now to move onto these kind of exercises?

April 11, 2013

Adrian Bryant

admittedly, Im not an expert of recti separations but how long has it been since you had a c-section and did you do the exercises on the steps on this page to close the gap?

April 11, 2013

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