Exercise
Diastasis-Safe Core
By Rahul Singh Negi · Founder, MatraBloom · Published August 20, 2026 · Updated August 20, 2026 · 15 min read
This article is for general education and does not replace professional medical advice. Guidance aligns with ACOG, CDC, NHS, and WHO resources. Read our Medical Disclaimer.
A 15-minute routine for abdominal healing that avoids risky moves.
Many mothers have some abdominal separation (diastasis recti) after pregnancy. This routine avoids the moves that worsen it — no crunches, planks, or sit-ups — and builds strength safely.
Warm-up (3 min): Lie on your back, knees bent. Breathe into your ribs for 6 slow breaths. Gently rock your knees side to side 8 times.
Main sequence (9 min):
- Diaphragmatic breathing: hands on your ribs and lower belly, breathe in and feel a 360-degree expansion, breathe out slowly. Repeat 8 times.
- Heel slides: slide one heel out and in, keeping your core long, 10 times per leg.
- Kegel with breath: squeeze your pelvic floor gently on the exhale, 10 times.
- Leg slides: slide one leg out along the floor and back, 8 times per leg, keeping your back neutral.
- Seated rows with a towel: sitting tall, pull an imaginary rope toward you, squeezing your upper back, 10 times.
Cool-down (3 min): Child's pose (if comfortable) or knees-to-chest stretch for 5 breaths. Finish with slow breathing.
If you are unsure whether you have diastasis, ask a provider or physical therapist to check before choosing exercises. Avoid anything that makes your belly "cone" or "bulge".
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