When you’re recovering from an incisional hernia and diastasis recti, it’s natural to want to regain your core strength as quickly as possible. But jumping into the wrong exercises can undo your progress or even cause injury. The key is knowing which movements are safe, how to perform them with proper technique, and when to integrate them into your recovery plan—whether you’re following post-surgery rehab for incisional hernia and diastasis recti or non-surgical options for incisional hernia and diastasis.
Why Safe Exercises Are Crucial
Both conditions involve weakened connective tissue and abdominal muscles. Unsafe movements—especially those that dramatically increase intra-abdominal pressure—can:
- Worsen the separation of the abdominal wall
- Increase hernia protrusion
- Delay healing and prolong discomfort
Choosing safe exercises helps you strengthen the right muscles without risking damage.
Guidelines Before Starting
Before beginning any exercise plan:
- Get clearance from your surgeon or physical therapist
- Always engage the transverse abdominis before moving
- Avoid holding your breath—exhale on exertion
- Use a splint for combined incisional hernia and diastasis during the early stages
Foundational Core Activation
The foundation of safe core training after an incisional hernia and diastasis recti is activating the deep core muscle (transverse abdominis). This is the same technique taught in the Tupler Technique®:
- Lie on your back with knees bent
- Place hands on your lower abdomen
- Inhale into your ribs, then exhale slowly while drawing your belly button toward your spine
- Hold for a few seconds, then release
Repeat several times a day, even outside of formal workouts.
Beginner-Friendly Safe Exercises
Start with these low-risk moves:
- Heel Slides – Engage core, slide one heel out, then return. Keep hips steady.
- Seated Knee Lifts – Sit tall, lift one knee a few inches while engaging core.
- Wall Sits with Core Engagement – Slide down a wall into a partial squat, holding your core tight.
- Modified Side Plank – Support weight on forearm and knees, keep hips aligned.
Progressing Your Core Training
Once you master foundational exercises without doming or bulging:
- Add resistance bands for seated or lying leg work
- Incorporate standing balance exercises with core engagement
- Gradually increase time in modified planks
Progress slowly—strength and stability are more important than speed.
Movements to Avoid Completely
- Traditional crunches and sit-ups
- Full planks or push-ups early in recovery
- Twisting motions under load
- Heavy lifting without core bracing
These can place dangerous pressure on the abdominal wall and hernia site.
Pairing Exercises with Splinting
Wearing a splint during safe exercise can:
- Maintain muscle alignment
- Reduce strain on the incision site
- Improve proprioception of core engagement
As your strength improves, you may gradually reduce splint use during low-intensity exercises.
Your Next Steps
Safe exercise after incisional hernia and diastasis recti is about working smarter, not harder. Build your strength progressively, listen to your body, and combine exercise with the other elements of recovery: post-surgery rehab for incisional hernia and diastasis recti, splinting, and lifestyle adjustments.
Explore more from this series:
- Best splints for combined incisional hernia and diastasis
- Non-surgical options for incisional hernia and diastasis
- Post-surgery rehab for incisional hernia and diastasis recti
