The 2 Best Exercises to Correct 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 Stomach Exercises

Flat stomach 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.

Do These Flat Stomach Exercises…

Do any combination of those TVA or Flat stomach exercises as often as you like to correct diastasis recti.

2. Towel Assisted Crunches

Although towel assistance crunches and other manual splitting techniques are useful for correcting diastasis recti… Focus more on Flat stomach exercises to strengthen your TVA which acts as a natural splint pulling your abs back together to correct diastasis recti.

7 Tips to Correct Diastasis Recti Faster

diastasis recti splint
  1. Use a diastasis recti splint or an abdominal binder (like the one pictured above) to provide compression & support to the abdominal area to help fix diastasis recti.
  2. Do NOT DO Any regular ab exercises or love handle exercises like sit-ups or crunches or any other twisting exercises because they may cause your diastasis recti to get worse making the gap of your abdominal separation bigger.
  3. The sooner you start doing diastasis recti exercises after giving birth = the easier it will be for you to close your abdominal separation.
  4. Do not do any heavy lifting or yoga poses that stretch out your abs. Avoid yoga poses like the cow pose, up-dog, all backbends and belly breathing and…
  5. 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)
  6. Avoid any movements where you roll up and twist at the same time (like getting up out of bed) but instead roll onto your side and then use your arms to push yourself up.
  7. When you cough, place your hands on your belly area to hold your abs in place.

Before Doing Diastasis Recti Exercises,

Play Video to Check For Diastasis Recti

More ways to Get Your Body Back after giving birth

More Womanly Tips Created by Adrian Bryant

Adrian Bryant

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1-40 of 77 Comments

I have a 1.5 year old twin babies..i have a wide diastasis recti..i hv consulted a plastic surgeon he recommended a surgery...
Is it the only option or I can get rid of through Excercises also?
If yes pls let me know what are all Excercise I have to do pleaaaase..

July 10, 2018

Adrian Bryant

everything you can do without surgery is outline on this page

July 10, 2018


Hi, i had a 4 finger gap after giving birth, i am now 3 months postpartum and the gap has closed to about 1.5/2 finger gap. This is when i lift my neck off the ground, but when laying flat and not contracting the ab muscles, it's all soft in the middle. Is it safe for me to do the standard ab exercises like sit-ups, planks etc? Also is it possible that the gap can stay like this, without closing completely? Thank you for your advice.

November 21, 2016

Adrian Bryant

yes, its possible for the gap to close but check with your doctor to make sure this is safe to do

November 21, 2016


Definitely DO NOT do standard ab exercises (anything foward flexion) because they can actually make your Diastasis worse...which is what happened to me. I have just recently close my Diastasis....such a wonderful accomplishment!!!!! I discovered an online program called Core Exercise Solutions. Sarah has developed a very unique program because she is always adding and modifying the various programs she offers, so no matter what stage you are in before, during, or after pregnancy there is something that will work for you. The BEST part is you can post videos or questions to the facebook support page and she gives you direct don't have to constantly wonder if you are doing the exercises correctly! I will include the link below, I would for sure give her a chance. This program has been a blessing in my recovery.

February 20, 2017

Jacquelyn Pope

I am a woman who is 68 years old I just found out what this was and was told that I would need to learn exercises to correct it but no one has given me any information. I want to do this but I don't want to hurt myself can you teach me on what to do.

September 30, 2016

Adrian Bryant

are you able to get he videos to play on this page

October 01, 2016


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'm working through a program right now that is much more in depth, MomFit by Sarah E Duvall. She emphasizes how important it is to heal first and listen to your body. If you do other exercise too fast or incorrectly then you could cause more damage! I have been amazed that I actually feel stronger than before pregnancy after spending 6 months in her program! I would definitely recommend checking her out, she even has a Facebook support page called Strong Women Real Fitness. Hope this helps!

January 11, 2017


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

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