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 and…
  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 and also…
  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) and…
  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 and lastly…
  6. When you cough - place your hands on your belly area to hold your abs in place and…

Before doing any diastasis recti exercises…

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

Make sure you also look at…

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There are 55 comments

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



It was over 2 yrs ago now since having twins via c section, but due to hysterectomy and a DVT I was unable to exercise for nearly a year afterwards. I firstly worked on my nutrition for weight loss and I've followed routines on your page along with others.

April 11, 2013

Adrian Bryant

being that i'm not a doctor I don't want to give you the green light but the safe exercises on this page should help tone up that area and if possible...

see if you can talk to a doctor about if it's okay for you to move onto crunches

April 13, 2013


I am 47 and had my last child 16 years ago,4 kids in all and very large babies 8lbs to 11lbs, and was told after the 1st child I had this condition but no one ever said there was anything I could do about it. so after reading this info it makes sense that nothing Ive ever tried hasnt worked!so I guess my question is do you thing it would work after all this time??

April 06, 2013

Adrian Bryant

I really can't say if it will definitely work but I think you should give a try if nothing else

April 06, 2013

tracey dodd

I asked that same question I had my last child 17 years ago and im 46 I started to do these exercises Tuesday and I can feel a lil bit of a difference in my stomach. I marked the calendar and after 6 weeks I hope I see a big difference. And I saw a dramatic change with a guy that looked 9 months pregnant and he had his for a long time. Don't give up hope im not im just glad I finally found this I really want my stomach back and not being asked everyday when im do. If you can keep in touch and let me know how you are doing im glad I read your story I found someone like me.

April 16, 2013

tracey dodd

Is there a video I can go and purchase I really want to get one. I think I finally found hope after 17 years of this belly looking pregnant and now I know why nothing worked. I have confident in myself that it will work.

April 16, 2013


I am a 23 year old mother of two, just had my daughter 5weeks ago, with my first I gained 87 lbs and postpartum I didn't realize I had diastasis recti. Its only 2 and a little over a half wide and I just started doin the exercises. Of course I have high hopes that I am going to do everything except go under the knife to get a toner belly but my question is the protruding navel and excess skin will tht go away with these exercises?

March 21, 2013

Adrian Bryant

yes, they will help

March 22, 2013


I was diagnosed just last week with diastasis recti. I am a 71 yo male. I have done all kinds of things since my early 20's to have a flat stomach - never worked - now I know why.

Will the Ab & Pelvic exercises have benefit for a man my age??

Thank you for your input....

March 20, 2013

Adrian Bryant

they should. it wont hurt to give them a try

March 22, 2013


I had a C-section 11 months ago and still have a 2 fingerwidth separation in my abs. While I was pregnant I gained 37 pounds and carried everything straight out front. I am back to my pre-baby weight (5'4" tall, 115 pounds) but still look pregnant. How can I correct this relatively quickly?

February 05, 2013

Adrian Bryant

the best way to correct it is to simply follow the steps outlined on this page

February 05, 2013



I am 23years old, 6months post partum, back pre pregnancy weight (113pounds, 5'5) after 6weeks without diet/cardio. I want to start high intensity cardio to get rid of the last bit of belly fat but I have 1-1,5 finger width dias. recti around the belly button.

1. Is this considered to be dias. recti because it is under 2?
2. Can I do crunches, high int. cardio (running, rowing etc)
3. After I repaired the dias recti, will my belly button go more in?
4. If I pull my belly button in all day, is this a TVA exercise? And will this help closing the gap?

Thanks, your site is amazing! Always come here to read about diet and exercise!

February 04, 2013

Adrian Bryant

1. not really and that's considered normal after any pregnancy.
2. you should be fine
3 & 4. YES

BUT regardless of what I say it is always smart to get your doctor's opinion on this as well before you start anything

February 05, 2013


Hi Adrian,
I have Diastasis Recti. Found out because of the ridge running down my stomach during ad exercises. I did not get this from pregnancy. I love boxing so my question is this: of course I can not continue with the ab portion of the training, but do you think I continue with the rest of the training while trying t close my gap? EX: jumprope, heavy bag, footwork. I have a ab splint I'll wear while training. My gap is about 3
to 3 1/2 fingers.

Also I was wondering if I could do the Jessica Biel butt exercises while trying to close my gap?

On another note, do you think it is possible to return to the "avoided exercises" if the diastasis closes up to two fingers width or smaller? If boxing is one of the avoided exercises, what size should my gap be before I resume?

This has been a frustrating experience. If you have a whole routine to recommend I'll follow it religiously.

Your site is so legit. I just found it last night. Thank Thank Thank.

January 26, 2013

Adrian Bryant

Yes, as your gap gets smaller following what is outlined on this page you should be able to safely go back to your regular exercise but as always...

make sure you get your doctor's opinion as well

January 27, 2013


Hi I am 45, I just found out today that I had diastasis, which would explain why I have looked pregnant all these years. I wanted to know if you think your exercises will work for me. On top of everything else, I am a diaylsis patient with access in my stomach, do think I will still be able to benefit. Please let me know..I am ankering to get started especially since now I know what the problem is.

you mentioned you had an DVD, how can I get it?

January 16, 2013

Adrian Bryant

all I can say is to give them a try but you may want consult your doctor about the dialysis and for the DVD. go to to get it

January 18, 2013


I am 65 yrs. old and just found out from my doctor that I have a pretty large(wide) diastis recti. I have had 2 c-sections and a hysterectomy. I have never been able to get back in shape(abs.). I have been taking movement classes that focus on the pelvic floor muscles Is their hope for me if I follow your exercises? Also, I understand that you have a DVD out that is free- how might I get one?

January 14, 2013

Adrian Bryant

There's always hope. go to for dvd

January 14, 2013


Hi Adrian, I’m a 69 year old male, with diastasis recti from being obese for more than 10 years. I’ve been dieting with 2 protein shakes morning and evening and a real food lunch since the first of September, dropping 30 pounds. I’ve hit a plateau, and would like to do some HIT, but your advice is not to do anything until the separation is back together. Is there not anything I can do to stimulate weight loss, like the jumping jacks, and ski steps?

December 07, 2012

Adrian Bryant

what is your current weight and height now?

December 09, 2012

Jim Bowers

About 5' 10" and 190 pounds.

December 10, 2012

Adrian Bryant

THe HIT may be okay for you to do but you'll really need to check with your doctor first about that and go here to break your plateau

December 10, 2012


My 60yo dad has diastasis, and we've been thinking of ways he can join me in training. I've recently decided to make a 'slosh pipe'--a long 4" pvc pipe with a couple of gallons of water inside, meant for holding horizontally at chest level, squat barbell level, or up in a shoulder press. with the water sloshing around inside, the whole core is worked constantly to stay stable. thought might be good for diastasis repair. are such motions safe? or not? would he have to just be careful not to overextend his belly? thanks.

September 27, 2012

Adrian Bryant

Im not a therapist so I can't speak on that for sure but I don't think carrying the slosh pipe will hurt his situation

September 27, 2012

Christi Hudson

I have diastasis, and it has been almost 3 years since I had my 2nd son. I have a large separation around my belly button but hardly any separation where my upper abs are. I have been doing the exercises, but I have a really bad problem in bloating...when I eat and drink..I could drink a bottle of water and I look 3 months pregnant. Is there more to my problem then just diastasis?

August 01, 2012

Adrian bryant

it could be. look at these tips here to help you deal with bloating

August 01, 2012

Just heard of diastasis recti my youngest of 3 is almost 5yrs old and have done alot of exercises engaging the wrong core muscles not realizing i was doing more harm than good. Not one doctor has ever informed me of what exercises to avoid. I look 5 mths pregnant and pretty slim everywhere else. I have had 3 c-sections prior and hysterectomy 8 mths ago. Also i have a mild umbilicus hernia. At this point i dont know if surgery would be the best option-what kind of surgery repairs this? I am going to work on these transverse ab exercises regularly anyway but how much time is expected before seeing any results given my circumstances ive explained? Please HELP!! Thanks

July 30, 2012

Adrian Bryant

read the last section of this article under the last video on this page for your answer

July 31, 2012


I found your website through pinterest. You are amazing. When are you going to release a dvd workout video? :).

May 15, 2012

Adrian Bryant

i have a free dvd you can get

May 15, 2012

mommy with diastis

I have 2-3 inches separation and I had my second child 3 years ago. Can I fix this without surgery?

July 26, 2012

Adrian Bryant

I would try the options on this page before considering surgery

July 27, 2012 en Espanol
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