Healing from postpartum and diastasis recti starts with the right approach—one that avoids harmful movements and builds strength from the inside out. The good news? You don’t need a gym membership or fancy equipment. With the right knowledge, you can restore your core safely and effectively right from your living room.
- Understanding Postpartum Diastasis Recti
- Safety First: Movements to Avoid
- Benefits of Home-Based Healing
- Minimal Equipment You Might Need
- Step-by-Step Postpartum Diastasis Recti Exercises
- Using Splints for Faster Recovery
- How Long Does Postpartum Diastasis Recti Take to Heal?
- Following a Postpartum Core Rehabilitation Plan
- FAQs
Understanding Postpartum Diastasis Recti
Diastasis recti is a separation of the abdominal muscles caused by stretched connective tissue during pregnancy. Left untreated, it can lead to core weakness, back pain, and that stubborn belly bulge. That’s why knowing the right postpartum diastasis recti exercises at home is essential for recovery.
Safety First: Movements to Avoid
Before starting any exercise, it’s important to protect your healing connective tissue. Avoid:
- Crunches and sit-ups
- Front planks or push-ups
- Twisting core exercises
- Heavy lifting without proper core engagement
Benefits of Home-Based Healing
Exercising at home offers privacy, convenience, and control over your environment. You can progress at your own pace and incorporate healing into your daily routine without feeling pressured by others.
Minimal Equipment You Might Need
You don’t need much to start—just a yoga mat, a chair for support, and if possible, an best splints for postpartum diastasis recti support to help bring your muscles closer together during workouts.
Step-by-Step Postpartum Diastasis Recti Exercises
These gentle, targeted moves engage your transverse abdominis—the deepest core muscle responsible for pulling your belly in and protecting your spine.
1. Seated Transverse Abdominal Contractions
- Sit tall on a chair with feet flat on the floor.
- Place hands on your lower belly.
- Inhale deeply, then exhale while drawing your belly button toward your spine.
- Hold for 3–5 seconds, then release. Repeat 10–15 times.
2. Heel Slides
- Lie on your back with knees bent.
- Engage your core, keeping your lower back against the floor.
- Slowly slide one heel forward, then bring it back. Alternate legs for 10–12 reps each.
3. Wall Sit with Core Engagement
- Stand against a wall, feet hip-width apart.
- Slide down into a seated position while pulling your belly inward.
- Hold for 10 seconds, then return to standing. Repeat 8–10 times.
4. Standing Side Wall Press
- Stand with your side facing a wall.
- Press your forearm into the wall while engaging your core.
- Hold for 5 seconds, switch sides. Repeat 8–10 times each side.
Using Splints for Faster Recovery
A splint supports your abdominal wall, helping the muscles approximate while you do your exercises. This speeds up healing and improves posture. Learn about the best splints for postpartum diastasis recti support for your needs.
How Long Does Postpartum Diastasis Recti Take to Heal?
Healing can take weeks to months depending on severity, consistency, and whether you follow a guided program. For a breakdown, see how long postpartum diastasis recti takes to heal.
Following a Postpartum Core Rehabilitation Plan
To ensure lasting results, follow a structured postpartum core rehabilitation plan for diastasis. This helps you avoid setbacks and ensures your core regains both strength and stability.
Why These Exercises Work
These movements strengthen your deep core muscles without increasing intra-abdominal pressure, which can worsen separation. They also improve body mechanics for daily life.
The Tupler Technique® Advantage
The Tupler Technique® is a proven system for healing diastasis recti, combining proper exercise, splinting, and lifestyle adjustments for maximum results.
