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Postpartum core and diastasis recti

Gym (women) / Popular

Rebuild core strength safely after birth.

What coaches agree on

  • Engage your deep core by drawing your belly button in toward your spine as you exhale, breathing steadily through the movement.
  • Work through the exercises in stages, starting with the easier or modified version of a move and only progressing to a harder variation once you can perform the current one with full control.
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  • Roll onto your side and press up with your arms when transitioning down to the floor or back up to sitting.

Common mistakes

  • Pushing on with a movement after the belly cones, domes, or bulges down the midline instead of backing off or scaling back the range of motion.
  • Chasing more reps, more speed, or a harder progression before your form can hold up, rather than slowing down and staying at a level you can fully control.