Discover the top 10 simple and effective exercises to naturally heal Diastasis Recti. Learn from Wellaholic’s expertise and customer experiences to restore your core strength.

Bounce Back from Pregnancy: 10 Easy Exercises to Heal Diastasis Recti

TL:DR Summary

  • Simplified Core Strengthening: Engage in easy exercises like Transverse Abdominal Breathing for effective core recovery.
  • Gentle Leg Movements: Try Alternating Heel Slides and Leg Lifts for gentle core engagement.
  • Balanced Body Coordination: Elevated Bent Knee March and Alternating Leg Extension enhance coordination and core strength.
  • Focused Abdominal Control: Practice Elevated Bent Knee V-Taps and First Position Kick Outs for targeted abdominal healing.
  • Safe and Effective: These exercises are specifically designed for safe, natural healing of Diastasis Recti.
  • Consistent Practice Key: Regular exercise is crucial for effective recovery and core strength restoration post-pregnancy.
This table provides a straightforward overview of Diastasis Recti, focusing on its definition, symptoms, who it affects, how it's diagnosed, treatment options, prevention strategies, and its impact on daily life. Let me know if you need further details or any additional information!
Key Facts on Diastasis Recti

Understanding Diastasis Recti

In my journey through the aesthetics and wellness industry, I’ve met many clients facing post-partum challenges, including diastasis recti. This condition, where the abdominal muscles separate, affects many, yet it remains under-discussed.

From my research and conversations with health experts, I’ve learned that specific exercises can significantly aid in healing. These exercises are not just effective but also simple to integrate into your daily routine.

In the article below, I’ll share 10 easy exercises that have proven beneficial for those looking to heal diastasis recti. This guide is straightforward, aiming to help you understand and tackle diastasis recti with confidence.

Diastasis recti is a common condition that affects many women, but it's not just a "mom thing."

Causes and Symptoms of Diastasis Recti

In my years at Wellaholic, I’ve encountered many clients dealing with Diastasis Recti, a condition often linked to pregnancy. It happens when the abdominal muscles stretch and separate as the uterus grows. This separation can create a noticeable bulge in the abdomen.

But pregnancy isn’t the only culprit. Diastasis Recti can also affect those who strain their abdominal muscles through heavy lifting, intense core exercises, or weightlifting. This overstretching can cause the muscles to part ways.

The impact of Diastasis Recti goes beyond the visual. It can bring lower back pain, affect posture, and even lead to constipation. Weak core muscles can’t support the body properly, which affects balance, alignment, and support for the abdominal organs.

The exercises designed for treating diastasis recti are targeted to strengthen the core muscles, particularly the abdominal and pelvic floor muscles

Treating Diastasis Recti with Exercises

Dealing with diastasis recti can be challenging, but finding out that exercises can help brings hope. The approach is straightforward and taps into the body’s natural healing abilities. Through consistent and targeted exercises, it’s possible to encourage the body to repair itself.

The key is focusing on exercises that strengthen the core muscles. These muscles, often weakened and separated for various reasons, can slowly regain their strength with the right workout plan. By doing so, we can help bring those muscles back together, addressing diastasis recti effectively. This method has worked for many of my clients, offering a non-invasive way to improve their condition.

Embracing the path of natural healing is not only a safe and effective way to treat diastasis recti, but it also opens up a world of benefits that contribute to your overall health and well-being. By choosing exercises as your primary method to correct diastasis recti, you are opting for a non-invasive approach that works in harmony with your body’s natural processes. This approach allows you to avoid the potential risks and complications associated with surgery and other invasive procedures.

The exercises designed for treating diastasis recti are targeted to strengthen the core muscles, particularly the abdominal and pelvic floor muscles. As these muscles regain their strength, they help in pulling the separated abdominal muscles back together, thereby correcting diastasis recti. The beauty of this process is that it not only addresses the condition at hand but also contributes to the overall strength and stability of your core.

The Benefits of Natural Healing

Choosing a natural route to heal diastasis recti has shown its worth, offering a blend of safety and effectiveness. Choosing exercises specifically designed for your condition can help align with your body’s natural healing abilities. This choice steers you clear of the risks tied to surgeries and similar invasive tactics.

The core of this treatment lies in strengthening exercises. These are aimed at fortifying the abdominal and pelvic floor muscles. As these muscles gain strength, they naturally begin to mend the gap caused by diastasis recti. What’s remarkable about this journey is its dual benefit. Not only does it tackle the immediate issue, but it also enhances your core’s overall strength and stability.

Safety Tips for Exercising with Diastasis Recti

Before starting any exercise routine, it is essential to consult with a pelvic floor physical therapist. They can assess your condition and recommend exercises that are safe and effective for you. It is also important to listen to your body and avoid exercises that cause pain or discomfort. If an exercise is too hard, change it or ask your physical therapist for a different exercise, like transverse abdominal breathing.

Here, we will discuss 10 simple and safe exercises that can help you heal diastasis recti naturally. These exercises are designed to strengthen your core and pelvic floor muscles, which are crucial in treating diastasis recti.

Table:  10 exercises for Diastasis Recti
In conclusion, bouncing back from pregnancy and healing Diastasis Recti doesn’t have to be a daunting task. With these 10 easy exercises, you can gradually restore your core strength and close the gap caused by Diastasis Recti. Remember, consistency is key in this journey. It’s not about how quickly you can see changes, but about dedicating a little time each day to care for your body. Always listen to your body and modify the exercises as needed. Consult with a healthcare professional or a certified trainer to ensure you’re doing the exercises correctly and safely. Embrace this natural healing process and celebrate every small victory along the way. Here’s to your health and well-being!


Recovering from pregnancy and addressing Diastasis Recti might seem overwhelming, but it truly doesn’t have to be. I’ve seen firsthand with many clients at Wellaholic that with a series of simple exercises, you can gradually rebuild your core strength and minimize the separation. The key? Consistency. It’s not about rapid results but about taking a little time each day to nurture your body.

Listening to your body is crucial. Adjust the exercises to fit your comfort level. It’s also wise to seek advice from a healthcare provider or a certified trainer to make sure you’re on the right track and practicing safely. Celebrate every step forward in this healing journey. Here’s to your health and progress!


Q1: How long does it typically take to see improvements in Diastasis Recti with these exercises?

The time it takes to see improvements in Diastasis Recti varies depending on the person and how regularly they do the exercises. Generally, gradual improvements may be noticed over several weeks or months.

Q2: Can Diastasis Recti exercises be combined with other Wellaholic services for enhanced results?

A: Yes, combining Diastasis Recti exercises with other Wellaholic services like WellaMuscle™, which focuses on building muscle and toning the body, can enhance overall results. Consult with Wellaholic’s specialists to tailor a comprehensive wellness plan.

Q3: Are there any dietary recommendations to support the healing of Diastasis Recti?

A: A balanced diet rich in proteins, vitamins, and minerals can support muscle repair and overall health.

Q4: Is it safe to start Diastasis Recti exercises immediately after childbirth?

A: It’s crucial to consult with a healthcare provider before starting any postpartum exercise regimen. The timing can vary based on individual health conditions and the nature of childbirth.

Q5: Can men also experience Diastasis Recti, and are these exercises applicable to them?

A: Yes, men can experience Diastasis Recti, typically due to improper exercise or obesity. These exercises can be beneficial for men as well, but it’s advisable to consult with a specialist for a tailored exercise plan.

With over 8 years of experience in the aesthetics industry, I am passionate about enhancing beauty and wellness through innovative, science-based approaches. As the Aesthetic Director at Wellaholic, I am committed to delivering exceptional services that are tailored to each client's unique needs. My expertise spans across advanced skincare treatments, body sculpting, hair removal services, and nutritional supplements, all aimed at helping clients achieve their personal best.

Serene Chiam, Aesthetic Director

Serene Chiam is the Aesthetic Director at Wellaholic, a well-known aesthetic chain in Singapore. She has more than ten years of experience in the aesthetics industry. With a Bachelor of Health Science (Aesthetics) and CIDESCO certifications, she expertly combines scientific knowledge with practical skills. Serene is known for her personalized approach to beauty, ensuring each Wellaholic client’s journey is unique and transformative. Her significant contributions have been pivotal in establishing Wellaholic’s reputation for excellence in aesthetic wellness.

Contact Serene at


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Bounce Back from Pregnancy: A Guide to 10 Easy and Safe Exercises for Healing Diastasis Recti and Strengthening Your Core

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