If your belly still looks or feels different months after having a baby — a little pooch that won't go away, or a soft gap down the middle — you may have diastasis recti, the separation of the abdominal muscles that happens during pregnancy. It's incredibly common: more than 60% of women have some degree of it after birth. The good news is that gentle, consistent core work at home can help close the gap and rebuild real strength.
How to check for diastasis recti at home
Lie on your back with your knees bent. Lift your head slightly and place your fingers along the midline of your belly, just above and below your navel. Feel for a gap between the muscles. A separation wider than about two finger-widths — or a belly that “cones” upward when you lift — is a sign to focus on gentle rebuilding first and, ideally, see a pelvic floor physical therapist before progressing.
The golden rule: exhale on effort
The single most important habit for core recovery is breathing correctly. On every exertion, exhale and gently draw your belly toward your spine while lifting your pelvic floor. This “exhale on effort” pattern protects your healing midline and is the heart of safe core rebuilding.
5 gentle exercises to start with
1. Diaphragmatic breathing
Lie or sit comfortably. Inhale into your ribs and belly, letting them expand. As you exhale, gently draw your belly in and imagine lifting your pelvic floor. Practice 5–10 slow breaths, a few times a day. This is the foundation everything else builds on.
2. Pelvic floor activation (Kegels)
Gently lift and squeeze your pelvic floor muscles, hold about 5 seconds, then fully relax for 5 seconds. Aim for 10–15 reps, up to 3 times a day. Full relaxation between reps matters as much as the lift.
3. Heel slides
Lie on your back, knees bent, low back gently flat. Exhale, brace your deep core, and slowly slide one heel out along the floor until your leg is straight, then draw it back. Keep your belly from bulging or coning. 8–10 per side.
4. Modified dead bug
On your back, knees bent to 90 degrees. Exhale and slowly lower one heel toward the floor while keeping your back flat and core braced, then return. Move slowly and controlled. 6–8 per side.
5. Bird-dog
On hands and knees, exhale and reach your opposite arm and leg out, keeping your hips level and belly from sagging. Hold briefly, return, and switch. 6–8 per side.
What to avoid until your core is restored
Skip crunches, sit-ups, full planks, traditional “curl-ups,” and high-impact moves like running and jumping until your deep core and pelvic floor are rebuilt and you're cleared. These raise pressure on the healing midline. Always watch for “coning” — if you see the belly ridge up, ease off and rebuild.
How long does it take?
With consistent, gentle work, many women see meaningful improvement over a few weeks to a few months. Progress — not pressure — is the goal. If your gap is wide, isn't improving, or you have leaking or pelvic pressure, a pelvic floor physical therapist can give you a plan tailored to you.
Want the full core-recovery system?
These moves are the foundation, but knowing exactly what to do and when — phase by phase — is what makes it stick. Our Ultimate Postpartum Recovery Program includes the complete progression from breathing to full strength, plus meal plans and pelvic-floor-safe workouts.
This article is general educational information, not medical advice. Consult your provider before starting postpartum exercise, and see a pelvic floor physical therapist for diastasis recti or pelvic floor concerns.