Creating life is beautiful. Mothers are something, but the physical toll pregnancy takes on a person is astounding.

The major problem is diastasis recti. The abnormal distancing between the abdominal walls makes the middle belly look like it is protruding. Remember, it is a pretty common condition in 1 out of 2 women.

Let’s get into the whole discussion, and find out all about preventing diastasis recti and after childbirth.

How to Check for Diastasis Recti?

If the distance is a little more than the normal range, i.e., separation between belly button above and below is 1 cm, it is normal. Little more than that is fixable at home with AB Exercises to Heal Diastasis Recti.

Other Symptoms

Several times, a protruding tummy is not the only symptom of diastasis recti. Check out for these symptoms too:

  • Excessive pelvic pain
  • Periodic pain in the lower back
  • Constant weakness
  • Inability to form good posture
  • Umbilical hernia
  • Excessive pain during intercourse

Best Exercises to Heal Diastasis Recti at Home

Since the affected area is the belly region. So, all the diastasis recti exercises mostly have to focus on them:

#1. Core Abdominal Workout

Core abdominal workouts help to build muscles and regain pelvic strength along with lower back pain.

  • Umbrella Breathing
  1.   Stand up straight with knees slightly bent on a chair or yoga ball.
  2.   Take deep breaths.
  3.   Twist your full body.
  • Pelvic Tilts
  1.   Lie on your back.
  2.   Pull the belly button and push the pelvis forward.
  3.   Tighten pelvic muscle forward and hold for 5-7 secs.
  4.   Repeat for 10 sets.
  • Bicycling with legs
  1.   Lie on the yoga mat.
  2.   Stretch the legs.
  3.  Try the pedaling position with one leg and then do with the other.
  4.  If you feel confident with one leg, try both together. Though, it is not advised.

Besides these workouts, there are many more at-home exercises to heal diastasis recti that you can try.

What Exercises to Avoid: Preventing Diastasis Recti When Pregnant

  • Crunches 
  • Oblique curls
  • Reverse curls
  • Roll-ups
  • Planks
  • Twists

Things To Do after Pregnancy to Avoid Diastasis Recti

  • Lose weight
  • Light ab training at home
  • Focus on arms and legs
  • Wear belly support for heavy belly
  • Wear a postpartum girdle
  • Use Kinesio taping

Change in Diet to Improve Diastasis Recti

  • Vitamin C

Vitamin C is a naturally healing antioxidant for the body. It boosts the body’s capacity to fight off any foreign flu. 

Citric fruits have high Vitamin C. They boost the body’s metabolism as well.

  • Zinc

Zinc is advised for everyone. They are natural immunity boosters. Add a small amount of zinc to the diet.

Be it in the form of tablets or fresh vegetables. Though, fresh veggies are recommended. Mushroom, kale, and garlic are rich in zinc.

  • Vitamin A

Vitamin A is very important to recover the body from childbirth and regain a healthy body.

Add dairy products, carrots, broccoli, and squash to make a good Vitamin A-rich diet.

  • Iron 

Iron-rich foods make blood in the body and restore the strength of the body. Often, anemia is diagnosed in women. These cause complications in rebuilding the core muscles.

Add cereals, peas, leafy vegetables to the diet.

  • Protein-Enriched Food

Proteins are called bodybuilding food. The tears in tissues during childbirth need a healthy dose of protein to heal.

Eat pulses, legumes, and beans to get all the natural protein.

  • Avoid Inflammatory Foods

Inflammatory foods with alcohol and caffeine are strongly discouraged. They slow down metabolism. All in all, they act as a hindrance to the exercises.

  • Say No to Trans Fat

Fat-induced food makes the exercises go in vain. They make a person fatigued. You gain weight. So, trans fat is not recommended after childbirth or any other time for that matter.


Diastasis recti is a common occurrence after pregnancy. It is a physical change, but during its treatment, mental fitness is much more required. 

The postpartum body is very difficult to adapt to. So, exercise, diet, and self-love are the only way to come back to our much-loved body. 

Remember, this may take a while, months, or years too. But persistent efforts should show results!