Exercises To Prevent Diastasis Recti While Pregnant | Safely

Abdominal separation is common in pregnancy, yet many people feel unsure about which movements help and which ones add extra strain. With the right exercises, you can train your core so it handles a growing bump with more control and less pressure on the midline.

This article walks you through safe exercises to prevent diastasis recti while pregnant, how to fit them into daily life, and when to pause or ask for medical advice. You will also see a simple weekly plan so you can turn good intentions into a repeatable routine.

What Is Diastasis Recti During Pregnancy?

Diastasis recti means the left and right sides of your rectus abdominis muscle separate along the midline, in the band of tissue called the linea alba. During pregnancy, your uterus grows, hormones soften tissues, and the front of the body stretches to make space, which can widen this gap.

Many pregnant people have some degree of separation by the third trimester. A gap on its own is not an emergency, yet a very wide and tense gap can link with doming along the midline, trunk weakness, and a feeling that everyday tasks take more effort. Physical therapy resources describe exercise as a first-line way to manage and often improve this condition.

Gentle, well-chosen movements can help you share the load across several muscles: deep abdominals, pelvic floor, diaphragm, glutes, and back. Safe exercise programmes during pregnancy have not been shown to increase diastasis recti, and research suggests that tailored core and pelvic floor work can fit into pregnancy training without worsening separation.

Exercises To Prevent Diastasis Recti While Pregnant (Safety Basics)

Before you add new core work, talk with your midwife, obstetrician, or other health professional. If you have bleeding, placenta issues, high blood pressure, or pain, you need clear advice about activity limits. Many people with uncomplicated pregnancies can stay active with both aerobic and strength work, in line with ACOG guidance on exercise during pregnancy, which suggests at least 150 minutes of moderate activity per week for most healthy pregnancies.

The safety foundations below apply to every exercise in this article. Read through them first, then use the table to match movements to your trimester and comfort level.

• Stay below breathless level. You should be able to talk in full sentences while you move.
• Watch for doming. If you see a ridge popping up along the midline when you move, back off and try a lighter version.
• Use slow, steady breathing. Avoid breath holding when you lift, roll, or change position.
• Choose supported starting positions. Side lying, hands and knees, or semi-reclined positions reduce downward pressure on the midline.
• Skip high-pressure moves. Long front planks, full sit-ups, heavy twisting, and double leg lifts often ramp up strain on the linea alba.
• Stop if you feel pain. Pulling, sharp pain, new pelvic pressure, or leaking are signals to rest and ask for medical input.

The table below gives an overview of pregnancy-friendly core exercises, what they train, and when they usually feel easiest.

Exercise	Main Area Trained	Suggested Trimesters
Breath And Deep Core Connection	Diaphragm, deep abdominals, pelvic floor	All trimesters
Pelvic Floor Squeeze And Release	Pelvic floor endurance and control	All trimesters
Heel Slides In Supine Tilt	Lower abdominals with low pressure	First and early second
Bent-Knee Fallouts	Obliques and hip stability	First and second
Quadruped Rock Back	Deep core with hands-and-knees control	All trimesters, as long as wrists allow
Side-Lying Clamshells	Glutes and pelvic stability	All trimesters
Wall Sit With Ball Squeeze	Leg strength, inner thighs, core control	Second and third
Standing Row With Band	Upper back and postural muscles	All trimesters

Think of this table as your menu. You will not use every exercise at once. Instead, pick three to five movements that feel steady and pain-free, then build short sets into most days of the week.

Safe Diastasis Recti Prevention Exercises While Pregnant: Daily Routine

The next section breaks down how to perform each exercise with clear cues. Move slowly, match your breath to the effort, and pause if something feels wrong. This routine should take around 15 to 20 minutes once you learn the flow.

Breath And Deep Core Connection

Start in a comfortable seated position or side lying with a small pillow under your head. Place one hand on your lower ribs and the other near your lower belly. As you breathe in through your nose, let your ribs widen to the sides. As you breathe out, gently draw your lower belly inward and feel a light lift through your pelvic floor.

Keep the work gentle, around thirty to forty percent effort, not a hard brace. Aim for eight to ten breaths. This pattern trains your core to handle pressure with more balance instead of letting everything push straight out through the midline.

Pelvic Floor Squeeze And Release

Still in your relaxed position, picture the sensation of stopping gas and urine at the same time. Breathe in, then as you breathe out, lift and draw in around the pelvic openings. Hold for three to five seconds while breathing, then let everything melt away on the next in-breath.

Repeat eight to ten times, then finish with a few quicker pulses. A StatPearls review of diastasis recti describes pelvic floor and deep core exercises as a core part of many rehab and prevention programmes during and after pregnancy, often combined with breathing work and posture training.

Bent-Knee Fallouts

Lie on your back with knees bent, feet hip-width apart, and a small pillow under your head. If lying flat makes you feel lightheaded or breathless later in pregnancy, switch to side lying instead. Breathe in, then as you breathe out, tighten low across your belly and slowly let one knee drift out to the side without letting the pelvis tip.

Stop the leg when your control starts to waver, then bring the knee back to the centre on your next breath out. Alternate legs, eight slow repetitions each side. Watch your midline for doming; if you see a ridge, shorten the range or pause this move for now.

Heel Slides In A Tucked Position

From the same starting position, tilt your pelvis so your lower back gently melts toward the mat. Breathe in, then as you breathe out, slide one heel along the floor away from you, keeping the foot in contact with the surface. Only go as far as you can without arching your back or bulging your midline.

Slide the heel back in as you breathe out again. Swap legs, six to eight times each side. During later pregnancy you can raise your upper body slightly with cushions so your head and shoulders are higher than your hips, which lowers pressure on the main abdominal line.

Quadruped Rock Back

Come onto hands and knees with wrists under shoulders and knees under hips. Spread your fingers and press through the whole hand. Take a slow in-breath, then on the out-breath, draw your lower belly inward and sit your hips back toward your heels, keeping your spine long.

Only go as far as your bump allows without compressing. Glide forward again on the next in-breath. Repeat ten to twelve times. This move recruits deep abdominals without heavy front loading and can feel calming on the back.

Side-Lying Clamshells

Lie on your side with knees bent, hips stacked, and head on a pillow. Keep your heels together. Breathe in, then breathe out as you lift the top knee while the feet stay in contact. Do not roll backward through the pelvis. Lower with control.

Aim for ten to fifteen repetitions per side. Strong glutes help your pelvis handle walking, stairs, and lifting without dumping strain into the front of the body.

Standing Row With Band

Anchor a light resistance band at chest height in front of you. Stand with feet under hips, soft knees, and a neutral spine. Hold the band with both hands, arms straight. Breathe in, then as you breathe out, draw the band toward your ribs, pulling elbows back and squeezing between your shoulder blades.

Slowly return to the start as you breathe in. Perform ten to twelve repetitions. A strong upper back makes upright posture easier, which keeps your ribcage stacked over your pelvis and helps your deep core line up well.

Exercises To Prevent Diastasis Recti While Pregnant In Each Trimester

Your mix of exercises to prevent diastasis recti while pregnant will change as your bump grows. In the first trimester, most people can perform the full set described above, with lying-on-your-back work kept short. In the second trimester, many shift more time toward side lying and hands-and-knees positions.

By the third trimester, standing rows, wall sits, quadruped rocking, breathing, and pelvic floor work often take centre stage. Lying flat on your back is usually brief or skipped, based on your care team’s advice and your own comfort.

How To Test Your Abdomen For Separation Safely

A simple self-check can give you a rough idea of midline gap and tension. This does not replace an assessment by a pelvic health physiotherapist, but it helps you notice changes across pregnancy.

1. Lie on your back with knees bent and feet flat. Place one hand behind your head.
2. Place the fingers of your other hand across your midline at the level of the belly button.
3. Breathe in, then as you breathe out, gently lift your head and shoulders a few centimetres off the surface, as if starting a crunch.
4. Feel how many finger widths fit in the gap and how firm or soft the midline feels.
5. Repeat above and below the navel.

If you feel a wide, soft valley, a high dome, or notice back pain, pelvic heaviness, or leaking along with this gap, share these findings with your midwife, obstetrician, or a pelvic floor physiotherapist. A review on diastasis recti rehabilitation in StatPearls notes that targeted exercise under guidance is usually the first step before any surgical options are considered.

Everyday Habits That Help Your Core In Pregnancy

Exercises are only one piece of the picture. Everyday habits can either ease or increase the load on the midline line thousands of times per day. Small changes in the way you stand, sit, lift, and breathe give your abdominal wall a better chance to adapt without too much stretch at one point.

Posture During Standing And Walking

Stand with your weight over the middle of your feet instead of hanging forward into your toes. Unlock your knees, bring your ribcage back over your pelvis, and imagine length through the crown of your head. Let your bump relax slightly upward and inward with a long exhale, rather than pushing down or clenching.

During walking, keep your stride shorter and let your arms swing. Tight, locked knees and long strides can make the front of the body grip instead of share the work.

Getting Out Of Bed Or Off The Sofa

Rolling straight up from lying to sitting can strain the midline, especially later in pregnancy. Use the “log roll” method instead. First, roll onto your side as one unit. Then slide your feet off the edge while pushing yourself up with your arms.

Use the same motion in reverse when you lie down. Over days and weeks, this habit can spare your linea alba from repeated high-pressure sit-up style actions.

Lifting Groceries, Toddlers, And Everyday Loads

When you lift a bag or a child, bring the weight close to your body. Widen your stance, bend your knees, and hinge at the hips. Breathe in before you lift, then breathe out as you rise while drawing your lower belly in slightly.

Avoid sudden jerks and twisting with heavy loads, particularly when you feel tired. Several hospital leaflets on diastasis recti mention advice such as keeping items close, avoiding strain on the toilet, and spreading effort across the whole body rather than letting the front of the abdomen take the full load.

Sample Weekly Plan For Diastasis Recti Prevention

Once you know the exercises, a simple plan makes it easier to stay consistent. Here is a sample week that blends core work, rest days, and general movement. Adjust based on trimester, energy, and input from your health team.

Day	Core Focus	Notes
Monday	Breath work, pelvic floor, bent-knee fallouts	Two sets of eight to ten reps each
Tuesday	Quadruped rock back, side-lying clamshells	Add light walk of 20–30 minutes if cleared
Wednesday	Standing rows, wall sits with ball squeeze	One to two sets, focus on posture and breath
Thursday	Rest from formal core work	Keep gentle walking and posture habits
Friday	Breath work, pelvic floor, heel slides	Stop heel slides if midline domes
Saturday	Quadruped rock back, clamshells, standing rows	Short, steady session with smooth breathing
Sunday	Light check-in and stretch	Repeat breath work and gentle walking only

Feel free to swap days to match your schedule. The goal is not perfection. The aim is frequent, small bouts of smart movement that help your body cope with daily forces during pregnancy.

When To Stop And Talk With A Health Professional

Even the safest exercise can be too much on the wrong day. Stop your routine and seek medical care urgently if you notice chest pain, sudden shortness of breath, vaginal bleeding, fluid leaking, regular contractions, or a feeling that your baby is moving less than usual.

Book a non-urgent review with your doctor, midwife, or physiotherapist if you have steady midline pain, a bulge that increases over time, back or pelvic pain that does not ease with rest, or bladder and bowel changes. Many clinical sources, including guidance on physical activity during pregnancy and diastasis recti rehabilitation, stress that personalised assessment and exercise plans bring better outcomes than a one-size-fits-all routine.

With clear medical advice, consistent core work, and kind everyday habits, exercises to prevent diastasis recti while pregnant can slot into your week in a way that feels steady and realistic. Over time, these patterns may help your abdomen manage pregnancy now and recovery after birth.