Hey mama! First off—huge virtual hug if you’re here dealing with diastasis recti (DR). That sneaky gap in your abs after baby? Totally normal (affects 60% of us!), but it doesn’t have to steal your confidence or flat-tummy dreams. As a mom who’s healed my own DR the gentle way, I promise: No crunches, no planks—just smart, safe moves to close that gap and rebuild your core.
Start these 6-8 weeks postpartum (or when cleared by your doc). Do them daily for 10 mins—results in 4-6 weeks! I’ve linked everything to my Pregnancy to Postpartum blog for free trackers + demos. Let’s knit those abs back together—you’re stronger than you know!
Quick DR Check: Lie on back, knees bent. Lift head slightly—fingers at belly button, feel for gap >2 fingers? Yep, that’s DR. No shame—now let’s fix it!
Why These Exercises Work (Science + Mom-Proof)
DR happens when baby stretches your linea alba (abs’ connective tissue). Crunches widen it; these draw it closed by activating transverse abdominis (your deep core hugger). Studies show 80% improvement in 12 weeks with consistency. Bonus: Better posture, less back pain, faster “bounce back.”
Pro Tip: Exhale on effort. No bulging belly! Grab my free DR checklist to track progress.
1. Diaphragmatic Breathing (Your Foundation Fix)
Lie down, hands on belly. Inhale deep (belly rises like a balloon), exhale hug abs toward spine. 10 breaths.
Why it rocks: Wakes deep core without strain. Do it nursing!
Level: Newborn-easy.
Time: 2 mins.
Pair with affiliate belly binder for extra support.
2. Pelvic Tilt (The Belly Drawer)
On back, knees bent. Exhale, tilt pelvis to press low back into floor—feel abs connect? Hold 5 secs. 10 reps.
Why it rocks: Closes gap from below. Safe day 1 postpartum.
Level: Beginner bliss.
Time: 3 mins.
Watch demo in our postpartum core series.
3. Heel Slides (Sneaky Leg Magic)
On back, one foot slides out straight while exhaling + hugging core. Slide back. 8 per leg.
Why it rocks: Builds control, no bulge risk.
Level: Easy progression.
Time: 3 mins.
Cozy on my affiliate postpartum pillow ($39.99).
4. Seated March (Chair Queen Move)
Sit tall on edge of chair. Exhale, lift one knee—hug core tight. Alternate 10x/side.
Why it rocks: Functional for real life (hello, baby lifts!).
Level: Office-friendly.
Time: 2 mins.
Link to daily mom routine.
5. Dead Bug (Core Whisperer)
On back, arms/legs up. Exhale, lower opposite arm + leg slowly—keep back flat. 6 reps/side.
Why it rocks: Strengthens without coning (bulging). Game-changer!
Level: Intermediate (week 3+).
Time: 4 mins.
Try with affiliate resistance bands ($14.99) for control.
6. Side-Lying Pull-In (Oblique Love)
Lie on side, elbow under shoulder. Exhale, hug core + lift hips slightly. Hold 10 secs, 5x/side.
Why it rocks: Heals side gaps for that hourglass shape.
Level: Balanced builder.
Time: 3 mins.
Full vid in DR healing plan.
7. Standing Wall Press (Upright Power)
Face wall, hands shoulder-height. Exhale, press into wall while drawing belly button to spine. Hold 10 secs, 8x.
Why it rocks: Posture-perfect for carrying baby all day.
Level: Advanced daily.
Time: 2 mins.
No gear—anywhere!
Your 2025 DR Healing Schedule: Plug & Play!
| Week | Focus Exercises | Daily Time | Measure Gap? |
|---|---|---|---|
| 1-2 | 1,2,3 | 5 min | Weekly |
| 3-4 | Add 4,5 | 8 min | Yes! |
| 5+ | All 7 | 10 min | Celebrate! |
Track with my free printable journal—gaps shrink, confidence soars!
Red Flags: Pain, bulging, or dizziness? Pause + call your doc. C-section? Wait 8 weeks.
Ultimate Mama Bundle: Get my affiliate DR recovery kit (binder + bands + app, $59.99—save 15%) for foolproof wins!
You’re not “broken,” mama—you’re rebuilding epic. I closed my 3-finger gap in 8 weeks— you can too! Comment your starting gap below on Pregnancy to Postpartum—let’s cheer each other on. Tag a friend who needs this! You’ve carried life; healing abs? Piece of cake. 🌟
Disclaimer: Consult your doctor/midwife before starting. Individual results vary—consistency is key!
Pin this for your fridge—strong core, strong you in 2025! 📌