Is your postpartum belly hanging around for way longer than you ever expected? Has it been months since having your baby? You’ve probably noticed that gap in your abs (yep, that’s your diastasis recti!), and you’re wondering if you’ll ever feel strong in your core again. I know how frustrating it can feel.
But here’s the good news: diastasis recti doesn’t have to be forever. There are simple, effective steps you can take to start healing your core, and today, I’m going to share 3 secrets that can help you improve that gap and feel more like yourself again.
Let’s dive in!
1. Start with Proper Breathing Techniques
I know, breathing might seem like the last thing on your mind when you’re trying to fix your belly gap. But here’s the thing: proper breathing is the foundation of healing diastasis recti.
Deep, diaphragmatic breathing helps activate your deep core muscles (like the transverse abdominis), which are key to closing that gap.
Try this: Lie on your back with your knees bent, and place one hand on your belly. Take a deep breath, expanding your belly outward as you inhale, then slowly exhale, drawing your belly button toward your spine.
This gentle movement is the start of reconnecting with your core. Practice this throughout the day—it really makes a difference!
2. Avoid Exercises That Worsen Diastasis Recti
I get it—you want to get your pre-baby body back, and jumping into intense workouts might seem like the way to go.
But some exercises can actually make your diastasis recti worse. Things like crunches, sit-ups, or heavy lifting can place too much pressure on your abdominal wall and cause the gap to widen.
Instead, focus on gentle, core-safe exercises that strengthen your pelvic floor and deep abdominal muscles. Think of moves like heel slides and pelvic tilts. You don’t need to spend hours at the gym—a few minutes a day of the right exercises can make all the difference in healing.
Enroll in The Diastasis Recti Case Closed Course for 6 Months
3. Watch Out for Everyday Movements
Okay, mama, we’re all guilty of this one. As new moms, we’re constantly bending, lifting, twisting—basically doing all sorts of movements that could be making our diastasis worse without even knowing it.
Things like getting out of bed by doing a big sit-up motion, or picking up your baby with your core completely relaxed, can put pressure on that gap.
Here’s a little trick: roll onto your side when you’re getting out of bed instead of doing a sit-up motion. And when you lift your baby, engage your core first—think about gently drawing your belly button in towards your spine.
These small adjustments in how you move can make a big difference over time!
I know it can feel like just one more thing to think about when you’re already juggling a million things, but once you get into the habit, it becomes second nature. Plus, it helps protect all the hard work you’re putting into healing your diastasis.
BONUS: Consistency is Key to Healing Diastasis Recti
I know that finding time for yourself in the chaos of mom life is hard. But healing your diastasis recti is all about consistency. It’s not about doing long, exhausting workouts—it’s about showing up for just 10 minutes a day. Trust me, those small, daily efforts add up over time.
When I had my first baby, I remember feeling like there was no way I could squeeze in one more thing. But once I started carving out just a few minutes each day to work on my core, I began to see real progress. You’ve got to give yourself grace and be patient with the process—because healing takes time, but you can heal.
Ready to Close the Gap for Good?
If you’ve been struggling with diastasis recti and you’re ready to take control of your core health, I’ve got something that can help. My Diastasis Recti: Case Closed course is designed specifically for busy moms like you, and it’s packed with everything you need to safely close that gap and rebuild your core strength.
In just 10 minutes a day, you’ll follow a step-by-step plan that fits into your crazy schedule—because I know how precious your time is! Let’s work together to heal your body and help you feel strong and confident again.
You’ve got this, mama! One small step today will lead to big changes tomorrow.
Keep Smiling,
Jena
Before you go, be sure to watch the free workshop!
This free workshop is for you if you want to strengthen your core postpartum in just 2 minutes a day.
It will teach you how to get started with your first postpartum ab workout using the #1 physical therapy exercise recommended for new moms, which is the safest and quickest way to recovery!
This post contains affiliate links. For more information, see my disclosures here.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
If you liked this post, please take a quick second to share it! 🙂
