40.4K followers

Follow

Follow

Follow

20 saved

24

11

Avoid This Exercise If You Have Diastasis Recti.

Click on the link in my bio for more mommy tummy exercises.

Avoid This Exercise If You Have Diastasis Recti.

#mom #momfit #postpartum

2025/1/13 Edited to

Diastasis recti is a separation of the abdominal muscles, often experienced by postpartum women. It’s important to recognize which exercises might exacerbate this condition. Common exercises to avoid include crunches, sit-ups, and any movement that puts strain on the core, as these can worsen the separation. Instead, focus on safe alternatives such as pelvic tilts and modified planks. Always consult with a healthcare provider or a dedicated physical therapist for personalized advice to ensure your workout routine is safe and effective. Join supportive online communities to share experiences and keep motivated in your postpartum fitness journey.

11 comments

dianemathis31@gmail.com

❤️❤️❤️

Related posts

Do this to Shrink your lower belly

I started doing these 4 exercises consistently — and everything changed! No crunches. No gym. Just 8 minutes a day and real results 💥 Moms, save this and try it! Simple moves. Smart training. Real progress 💪🏾 #postpartumfitness #postpartum #postpartumworkouts , #fitnessjourney , #

7425 likes

Heal & Tighten That Jiggle Belly

If you’ve been struggling with that lower belly ‘pooch’ or ‘jiggle,’ the secret isn’t crunches — it’s deep core activation! 💥 These wall-assisted moves are DR-safe, beginner-friendly, and target the transverse abdominis (your inner corset) to flatten and firm your abs the right way. #postpartumrec

4959 likes

diastasis recti workouts

6 month update 20-30 min exercise 3-5x a week Main focus is NUTRITION #diastasisrectiexercises #apronbelly #plussizepilates #fatloss #weightlossjourney

1015 likes

standing core exercises for Diastasis Recti

Here is another STANDING diastasis recti, or “mom pouch” workout. This time we’re using a five pound kettlebell. I wasn’t expecting to get so many questions about the weighted pilates ring from my last video, nor was I expecting them to be so difficult to find! I hope this kettlebell provides a

2844 likes

standing core exercises for diastasis recti

Hey everyone! I’m a certified postpartum trainer and I thought I’d share some standing “mom pouch” / diastasis recti safe exercises for you. I love sharing these exercises because it’s not just about aesthetics. Having a weakened core can lead to other problems like back pain, pelvic floor pain,

33.4K likes

Beginner Diastasis Recti Healing Routine

If your belly won’t flatten, it might not be fat — it’s your core needing healing. These moves rebuild your deep core, improve control, and strengthen your midline safely without pressure. #diastasisrecti #diastasisrectiworkouts #postpartumnjourney #postpartumrecovery #flatbelly

741 likes

Shrink Your Mom Pooch Faster🔥

These 4 gentle core moves—knee drops, toe taps, deadbugs, and 90/90 heel taps—help reconnect your deep core, close the gap, and flatten your lower belly. Perfect for postpartum moms ready to heal diastasis recti, shrink the mom pooch, and feel strong again from the inside out. 💕 #diastasisrecti #

3357 likes

How to get rid of that MOM POOCH✨💪🏼💦

The "mom pooch" can be caused by a variety of factors such as diastasis recti (separation of abdominal muscles), loose skin & stored fat. Here’s a workout routine that can help address it safely & effectively. 👉🏼 Remember to consult your healthcare provider before starting any

3251 likes

Right vs Wrong Core Exercises for Diastasis Recti

If you have diastasis recti, not all core exercises are safe. Some movements can increase pressure on the abdominal wall and worsen the separation. The key to healing your core is choosing exercises that focus on control, deep core activation, and stability instead of intense ab pressure. By rep

271 likes

DRA Recovery for a Toned & Snatched Tummy 🔥⏳🥵

A few months ago, my mom and aunt sat me down and shared something they’d silently struggled with for years. They both noticed their lower bellies were always bloated, their cores felt weak, and despite losing weight, their midsections stuck out like they were still postpartum. I went with them to

2280 likes

Stop Doing These If You Have Diastasis Recti‼️

If you have diastasis recti, the wrong exercises can make it worse. Swap high-pressure movements for controlled, core-stabilizing ones that help rebuild strength safely. #diastasisrectiexercises #diastasisrectiworkouts #diastasisrecti #postpartumrecovery #mompooch

133 likes

A woman performs a bird/dog exercise on a yoga mat, extending her arm and leg, illustrating the benefits of pelvic floor exercises for core strength and stability.

A woman lies on her back holding a medicine ball, with text highlighting benefits of pelvic floor exercises: improved stability, bladder/bowel control, pleasure, and prevention of prolapse.

A medicine ball and a drink are on a yoga mat, with text indicating that a medicine ball can add challenge, but minimal to no equipment is needed for the exercises.

Benefits of Pelvic Floor & Deep Core Exercises

After 2 c-sections in 2 years, gaining weight and then losing weight my stomach and core was left so weak and with the mom pooch apron🥲 pelvic floor and deep core exercises have been a major part of my tummy transformation! Whether you’re a mommy postpartum or even if it’s a been a few years si

3426 likes

STANDING CORE EXERCISES FOR DIASTASIS RECTI

Standing core exercises that are safe for postpartum women. Taking the time to heal your core muscles postpartum can help with pelvic floor dysfunction, pelvic floor pain, incontinence, lower back pain, and can help flatten your tummy postpartum. #postpartumcoreworkout #pelvicfloorworkout

2008 likes

4 Core Exercises to fix your Diastasis Recti

Doing these exercises can help strengthen your whole abdominal wall! 1. Glute Marches 2. Weighted Marches 3. Bear Hold Dumbbell Pass 4. Weighted Dead Bugs Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 #coreworkout #deepcore #diastasisrecti #homewo

908 likes

4 Core Exercises to Fix your Diastasis Recti..

Doing these exercises can help strengthen your whole abdominal wall! 1. Standing Marches 2. Flutterkicks 3. Single Leg Standing Marches 4. Bear Hold Dumbbell Pass Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 If you're a woman over 30 and need qui

700 likes

Couch Routine for Mom Pooch (aka diastasis)

If your postpartum belly isn’t going away, it might not be “just fat.” After pregnancy, your deep core muscles need to be retrained and strengthened gently. This simple couch routine helps activate your transverse abdominis, improve stability, and rebuild tension in your midline — all without in

320 likes

4 Core Exercises to Fix Your Diastasis Recti ✨👇

Doing these exercises can help strengthen your whole abdominal wall! Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 1. Single leg marches variation 2. Weighted marches 3. Glute bridges 4. Single leg extensions #corecircuit #deepcore #homeworkout #a

1039 likes

Why your belly domes or bulges during exercise (and how to troubleshoot it) 👇 When you see doming, coning, or bulging, it’s just your body’s natural response to the list below. It’s feedback. And being able to figure out what might be causing it will help you change your core workouts and make t

913 likes

Mom Tip: Before you try another’belly fat’ workout

Heal diastasis rect - ab separation, rebuild postpartum core, reduce low back pain, flatten belly with these c-section safe workouts 💪 #postpartumworkout #postpartumcoreworkout #mompouchexercises #mompooch #diastasisrecti

1215 likes

Correctly Heal Your Diastasis Recti Safely

If your belly still looks big at 8 weeks postpartum, it’s not your fault — your deep core and connective tissue are still healing. These moves help activate your transverse abs, support your pelvic floor, and begin pulling your belly back inward safely. No crunches. No planks. Just gentle DR-saf

245 likes

Shrink your mommy pooch #coreworkout #diastasisrecti #postpartum #fitnesstips #fitness Dallas

208 likes

Diastasis recti workout

Make sure to know which exercises is the right exercise for you From a mom that has diastasis recti and got to fix that with proper exercise If you want to lose weight , grow your but and tone your back And your whole body like I did click the link of my bio for Workout routine and meal p

59 likes

Shrink your mommy tummy workout✨

Shrink your mommy tummy workout #postpartumfitness #diastasisrecti #momfitness #coreworkout #diastasisrecti

176 likes

4 Core Exercise to Fix Diastasis Recti

Doing these exercises can help strengthen your whole abdominal wall! 1. Weighted Dead Bugs 2. Flutter Kicks 3. Elevated Heel Taps 4. Reverse Plank Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes If you're a woman over 30 and need quick, effective wo

152 likes

Do This Everyday & Watch Your Mom Pooch Shrink

Why These Moves Work: • Activates your deep core (TVA): The muscle that naturally pulls your stomach in from the inside. • Postpartum & DR safe: Gentle yet powerful when done with proper control. • Fades the “mom pooch”: Strengthens and supports your core so your b

476 likes

4 Core Exercises to Fix your Diastasis Recti

doing these exercises can help strengthen your whole abdominal wall! 1. Lying Leg Lifts 2. Single Leg Raises 3. Anti-rotation Bridge Reaches 4. Plank to Bear Hold Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes🔥 If you're a woman over 30 and need qu

132 likes

Standing core exercise to add to routine🌸

Drop a comment if you going save this and try #postpartum #pregnancy #diastasisrecti #coreworkouts #standingcoreworkout

217 likes

Moms do you suffer from DIASTASIS RECTI? Do these!

Being a mom changes your body...but it does NOT mean you're core is weak forever. Many mom experience diastasis recti after pregnancy - when the abdominal muscles separate as your belly grows to carry your baby. The good news📰? The right core exercises can help rebuild strength and sta

205 likes

diastasis Recti safe exercises with pilates ring

If you haven’t tried using a Pilates ring in your workouts, you might want to start! You can use it for so many different exercises! Being that I workout at home, I love utilizing equipment that’s versatile. Now, as usual, I share these exercises because it’s not just about aesthetics. Having a

301 likes

You Don’t Have to Hit the Floor to Heal Your Core!

Reminder, mama — you don’t have to hit the floor to work your core! 🙌 These standing moves are perfect for C-section recovery, beginners, or busy moms on the go. Strengthen your deep core and shrink that mom pooch — one move at a time 💪 💬 Comment your fave move below 👇 📌 Save this for your 5-mi

1004 likes

4 Core Exercises to Fix Your Diastasis Recti

Doing these exercises can help strengthen your whole abdominal wall! Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes 1. Weighted marches 2. Glute bridges 3. Single leg extensions 4. Heel taps If you're a woman over 30 and need quick, effective workouts.

223 likes

4 Core Exercises to Fix your Diastasis' Recti

Doing these exercises can help strengthen your whole abdominal wall! Repeat 3x for 20-30 secs for each exercise. Rest after each round 1-2 minutes 1. Weighted Marches 2. Glute Bridge Marches 3. Heel Taps 4. Anti-rotation Bridges If you're a woman over 30 and need quick, effective

1749 likes

Bird Dog Variations for Diastasis Recti

The Bird Dog is one of my favorite exercises and has been my go-to for rebuilding strength and stability in my core. In this video I’m going to show different variations so that you’re able to do this exercise at different levels in your postpartum fitness journey. Let me know if you try an

87 likes

My Go-To Move for HEALING Diastasis Recti

Diastasis recti requires deep core healing before intensity. This movement helps activate the transverse abdominis, reduce doming, and rebuild core control safely — making it the foundation for all future ab work. Healing starts with the basics. #diastasisrecti #diastasisrectiworkouts #pos

78 likes

You want to turn your mom pooch into a flat tummy?

🚫 Stop wasting time on crunches, planks, or sit-ups. ✅ Start training your deep core + pelvic floor — it’s the only way to truly heal after pregnancy. Try these instead (all postpartum safe + diastasis recti friendly): ◯ Diaphragmatic belly breathing – reconnects your core & pelvic floor

261 likes

Best exercises to heal diastasis recti

If you have: ⚠️ Lower belly bulge ⚠️ Poor posture ⚠️ Pelvic floor leaks …It might be diastasis recti — and I can help you fix it in weeks 🙌 💡 Tap my link in bio for the full program #PostpartumFitnessCoach #DiastasisRectiExercises #MomPoochWorkout #BodyAfterBaby #pelvicfloorexerci

68 likes

Do You Have A Weak Pelvic Floor?

Get core exercises in the link in my bio.

514 likes

Diastasis recti workout

#lemon8diarychallenge https://myarc.io/solange Join my community. Click the first link in my bio to join support group in my apps . Let me help you build your dream body . We are in this game together , you are not along , I got you besties. Click the link 🔗 in bio 8 weeks winter inte

206 likes

Diastasis Recti And Core Exercise.

Click on the link in my bio for more mommy tummy exercises. Diastasis Recti And Core Exercise. #mom #mommymango

20 likes

How I Healed My Diastasis Recti

After I had my first baby via c-section, I had a two finger separation or diastasis recti. I’ve always been an active person so I actually started doing light exercise about three weeks after my daughter’s birth. I started with a lot of walking and stretching as well as some breathing exercises

731 likes

Top 3 Move That Help Heal My Diastasis Recti!!!

These 3 moves may look simple, but they’re incredibly powerful. 💥 They helped me rebuild my core safely after pregnancy — no crunches, no pain, just intentional movement and deep healing. 💛 ✅ Deadbugs — control + deep core activation ✅ Glute Bridges — builds strength + supports the pelvis ✅

117 likes

Seated Core Exercises for Diastasis Recti

Hello lovely people! Alright, I had some requests for seated core exercises, so here we go. Now even though these exercises are diastasis recti safe, as I mentioned, core strength can be subjective. Just because an exercise looks easy or because someone else can do it, doesn’t mean that it’ll b

241 likes

Ready To Target Your Diastasis Recti?

Click on the link in my bio for more exercises. #momlife #postpartum #corestrength

24 likes

Do this to shrink your mommy pooch ✨

Just 5 minutes a day can change everything — no gym, no crunches, no stress. It’s not about doing more… it’s about doing what actually works. Save this and start today, mama. You’ve got this 💪🏾✨ #postpartumworkouts , #fitnessjourney , #newmom , #corestrength , #wellbeing #postpart

470 likes

If Your Mom Pooch Just Won’t Go Away… TRY THIS‼️

You can’t flatten what’s not connected. TVA work reconnects your abs, improves posture, and rebuilds the strength your body lost during pregnancy and C-section recovery. #postpartumrecovery #postpartumworkout #diastasis #diastasisrectiworkouts #flatbellyworkout

146 likes

I will always back this Apron Belly exercise. The dead bug has saved my mental health more than you can think. #apronbelly #postpartumfitness #diastasisrecti #fyp #postpartumbody

35 likes

STOP making your Diastasis Recti WORSE🫨

Healing diastasis recti starts with rebuilding your deep core — not rushing into crunches or intense ab workouts. The key is learning how to properly engage your transverse abdominis (your deepest core muscle) while keeping pressure off the midline. Safe and effective core exercises should: • F

63 likes

Fix Your Diastasis Recti With These Core Routine 🔥

Fix your diastis recti with these exercises! 1. Weighted Heel Taps 2. Reverse Plank 3. Elevated Leg Raises 4. Half Circle Reaches Repeat 3 x and do this 1-2 x a week for best results. #coreworkout #diastisrecti #deepcore #absworkout #coreexercises

68 likes

drop a 🔥 if you’re ready to feel strong and flat

The scale was dropping, but my belly wouldn’t budge . I was stuck at “skinny but still bloated” — and frustrated. Then I started doing these exercises… and everything shifted. Less bloat, tighter core, and real results I could finally see 💥 Save this if you’re stuck at that same spot. It’s n

287 likes

See more