Exercises For Separated Abs After Pregnancy | Core Rehab

Bringing a baby into the world changes your body in big ways, and one of the most confusing changes can be a soft, domed belly that hangs on for months. That rounded shape often comes from diastasis recti, a gap between the left and right sides of your six-pack muscles. The right exercises for separated abs after pregnancy can help the gap narrow so your core feels steady again.

What Is Diastasis Recti After Pregnancy?

During pregnancy, your growing uterus stretches the connective tissue that runs down the center of your abdomen, called the linea alba. To make room, the two halves of the rectus abdominis slide apart. This separation is called diastasis recti, and it is very common after birth.

Many new parents still carry a gap months after delivery. The tissue in the middle can feel soft, and you might notice a ridge or dome through the center of your belly when you sit up, cough, or lift. Research and clinical guides show that targeted core training can help this tissue adapt and can improve strength and control around your trunk.

Sign Or Symptom	What You See Or Feel	What It Can Mean
Soft trench down midline	Fingers sink into a gap above or below the navel	Stretching of the linea alba and muscle separation
Doming with effort	Belly pops up in a cone when you sit up or strain	Downward pressure instead of deep core activation
Loose midsection	Tummy feels wobbly during daily tasks	Deep core muscles not firing in sync yet
Back or hip ache	Dull ache after standing, feeding, or carrying baby	Trunk muscles not sharing load evenly
Pelvic heaviness	Dragging feeling in the pelvic area	Pelvic floor and core need gentle retraining
Bulge that does not change	Firm bump that stays the same size	Time to ask a doctor to rule out a hernia
Gap that feels wider than three fingers	Space stays wide many months after birth	Referral to pelvic health physiotherapy can help

How To Check For Abdominal Separation Safely

You can get a rough idea of your gap at home, though hands-on guidance from a midwife, doctor, or physiotherapist gives the clearest picture. If you feel unsure, ask a professional to watch your form and measure the gap for you.

Simple Self-Check On The Floor

Lie on your back with your knees bent and feet flat. Place one hand behind your head. Place the fingers of your other hand across your midline at the level of your navel, with fingertips pointing down toward your toes.

Breathe in through your nose. As you breathe out, gently draw the lower abdomen in, as if you are zipping up snug high-waisted jeans. Lift your head and shoulders just slightly off the floor, like the start of a curl up, and feel how many fingers you can fit in the gap. Check above, at, and below the navel.

A space that feels around one to two finger widths that slowly firms over time is common. Wider gaps, a gap that feels deep, or a bulge that looks sharp or painful deserve a check from a specialist. Any sign of pain, strong pulling, or a bulge that stays firm calls for medical advice before you try new core drills aimed at healing your gap.

Exercises For Separated Abs After Pregnancy You Can Start Early

In the first weeks after birth, rest, bonding, and healing come first. Once your care team gives you the go-ahead, you can add tiny core moves that match your energy level. These early drills teach your deep core and pelvic floor to switch on before you move, so the gap has a chance to narrow.

Breath And Core Connection

Lie on your back or side with knees bent. Place one hand on your lower ribs and one hand on your lower belly. Breathe in and let your rib cage widen. On your slow out-breath, gently draw the lower belly toward your spine while you lift the muscles around your back passage and front passage. Hold for three to five seconds, then fully relax.

Repeat eight to ten times, two or three times per day. If you feel pressure bulge through your midline, back off and breathe more gently. Many hospital physiotherapy leaflets start with this pattern, as it restores control through the deep abdominal layer and pelvic floor.

Heel Slides

Stay on your back with knees bent, feet flat. Take a breath in. As you breathe out, lightly brace the lower belly and slide one heel away along the floor, keeping your pelvis steady. Slide the heel back in as you breathe in again.

Alternate legs for eight to twelve repetitions on each side. Keep your ribs down and watch your midline. If the center of your abdomen domes upward, shorten the slide or rest.

Kneeling Rock-Backs

Come onto hands and knees with your wrists under shoulders and knees under hips. Spread your fingers and press the floor away. Take a breath in. On the breath out, draw the lower belly in and gently rock your hips back toward your heels, as far as feels comfortable, then come forward again.

Your spine stays long, and your belly draws in rather than hanging toward the floor. Aim for eight to ten smooth rock-backs. This move recruits deep core muscles while easing stiffness in hips and lower back.

Gentle Core Exercises For Abdominal Separation After Pregnancy

As weeks pass and daily tasks feel easier, you can build on the basics. The goal is steady, controlled effort without strain or doming. Think of each repetition as practice for lifting your baby, pushing the stroller, or carrying a car seat.

Elevated Heel Marches

Lie on your back with both knees bent. Breathe in, then on the out-breath, bring one knee to tabletop so your hip and knee form right angles. Keep the lower belly gently engaged. Tap the foot back down as you breathe in, then swap legs.

Move slowly, keeping your ribs quiet and your neck relaxed. Start with six to eight marches per side and build up to ten or twelve.

Side-Lying Leg Lifts

Lie on one side with knees bent, head resting on your arm. Stack hips and shoulders. Breathe in, then as you breathe out, draw the lower belly in and lift the top knee, keeping feet together, like a clam shell opening.

Lower with control on the in-breath. Do ten to twelve repetitions on each side. This move strengthens glutes and deep hip rotators, which help your core share load during walking and lifting.

Wall Push-Offs

Stand facing a wall, arms straight, hands flat at chest height. Walk your feet back so your body forms a straight line from head to heels. Breathe in, then as you breathe out, brace the lower belly and bend your elbows to bring your chest toward the wall.

Press back to the start as you breathe out again, keeping your midline flat. Aim for eight to twelve push-offs. This is an entry point toward full push-ups without heavy pressure on your abdomen.

Weekly Plan Of Healing Core Exercises After Pregnancy

Short sessions spread through the week work better than one long workout. The sample plan below combines breath work, deep core activation, and light strengthening. Adjust days and sets based on your energy, sleep, and medical advice.

Day	Core Focus	Suggested Sets
Day 1	Breath and core connection, heel slides	2 sets of 8–10 each
Day 2	Kneeling rock-backs, side-lying leg lifts	2 sets of 8–10 each
Day 3	Walking at an easy pace, breath work	10–20 minutes walk, 1–2 breath sets
Day 4	Elevated heel marches, wall push-offs	2 sets of 6–10 each
Day 5	Rest or gentle stretching	Optional breath work only
Day 6	Repeat favorite core sequence from earlier days	2–3 sets as tolerated
Day 7	Outdoor walk with baby in carrier or stroller	20–30 minutes at relaxed pace

When To Be Careful With Core Training After Birth

Some forms of exercise can make abdominal separation worse. Sit-ups, full planks, double leg lifts, heavy lifting, or high-impact moves such as running and jumping add pressure that can push the gap wider. Early on, swap these moves for gentler options.

Guidance from groups such as the American College of Obstetricians and Gynecologists encourages new parents to return to activity gradually and to aim for at least 150 minutes of moderate movement per week once cleared by a doctor. If you notice leaking urine, pelvic heaviness, sharp pain, or a bulge that grows during the day, pause and book an appointment with a pelvic health therapist or physician before continuing exercises for separated abs after pregnancy.

Red Flags That Need Medical Care

• Sharp or burning pain in the abdomen, pelvis, or scar area
• Bulge in the midline that feels firm or does not change with rest
• Fever, redness, or discharge from a caesarean or perineal scar
• Heavy bleeding or clots that suddenly worsen
• Severe shortness of breath, chest pain, or calf pain

These signs may point to issues such as hernia, infection, or blood clots. In those cases, medical care comes before any plan of gentle abdominal work.

Helpful Extras Alongside Core Exercises

Core work heals best when it fits inside daily life. Simple tweaks in posture, breathing, and lifting habits can protect healing tissue and make each repetition count more.

Everyday Alignment

When you stand, plant your feet hip-width apart, soften your knees, and stack your ribs over your pelvis. Tuck your chin slightly so your ears line up over your shoulders. This stance lets your deep core and pelvic floor share load, instead of hanging on stretched tissue.

Safer Lifting With Baby

Before you pick up your baby, breathe out, gently brace your lower belly, and draw your pelvic floor up. Bend your hips and knees rather than rounding your back. Keep your baby close to your body as you stand. This pattern turns every lift into a mini core exercise.

Getting Expert Guidance

If you have a wide gap, long-standing pain, or feel unsure about form, a pelvic health physiotherapist can design a plan that suits your history, birth story, and daily tasks. Many hospital handouts and clinics follow similar progressive steps to the ones above. For more background on abdominal separation, you can read the Cleveland Clinic guide on diastasis recti.

For a wider view on when to restart movement, the American College of Obstetricians and Gynecologists shares clear advice in its exercise after pregnancy recommendations. A short session is better than none, and gentle steps add up over weeks.

Your Next Gentle Steps

Healing separated abdominal muscles takes patience, time, and steady practice, not punishment or crash training. Choose one or two exercises that feel safe and repeat them often. Watch your midline, breathe with purpose, and give your body the same kindness you give your baby.

With smart choices and steady practice, many people see a flatter, steadier midsection, better balance, and more ease in everyday lifting. When you pair smart daily habits with the right exercises, your post-baby core can grow both strong and steady again.