Diary of a Fit mommy

15 Safe Diastasis Recti Postpartum Ab Exercises That Work!

If you are here, chances are you either have or think you may have Diastasis Recti. I’ve written countless blogs and created many workouts for Diastasis Recti, but this time I simply wanted to give you a quick list of Diastasis Recti safe exercises that you can do on a whim!

Please note that this is just a list of exercises to complete at your own discretion which means you can decide how many reps and sets or even what moves to do. This is not a workout plan. but if you ARE seeking a Diastasis Recti workout plan, be sure to checkout my 12 Week Diastasis Recti Guide.

What is Diastasis Recti and Why Does It Happen?

Moves to Avoid:

  • Anything that “pushes” your tummy out
  • Any form of crunches
  • Heavy lifting of any sort
  • Push ups
  • Front planks of any sort
  • Quadrupled positions (this is a gray area-some are acceptable to do, just monitor)
  • Anything unsupported on your hands and knees
  • Abdominal exercises that flex the upper spine: crunches, curls, V-ups, bicycles, etc.
  • Excessive twisting movements—especially with arms reaching
  • Yoga poses or other moves that stretch the front of the abs like cow pose, upward facingdog, backbends, etc.

15 Diastasis Recti Safe Exercises

  1. Wall Sit
  2. Heel Slide
  3. Supine Pillow Squeeze
  4. Posterior Pelvic Tilt
  5. Bent Knee Deadbug
  6. Bird Dog Hold
  7. Glute Bridge
  8. Elevated Bent Knee V-Tap
  9. Heel Touches
  10. Lying Bent Knee Pull
  11. Clamshells
  12. Side Lying Hip Adduction
  13. Single Straight Leg Lift
  14. Lying Knee Drop
  15. Modified Side Plank

Watch the video below for a how-to for each exercises.

If you enjoyed these exercises, be sure to take a look at my 12 Week Diastasis Recti Guide. All exercises are done from home and teh plan is broken up into 3 phases. It only takes 12 minutes per day! Also comes with a free online support group + step by step images of every move-yours to keep for forever. Here is a client below after just 12 weeks on my guide: this has been one of the best progress pictures to date!



Have you all noticed the cute new little feature on my blog posts? It’s called Thank with Google and it is an experimental feature and part of a pilot test program that allows users like you to purchase a virtual sticker to “thank” me for my blog posts.

I was selected to be one of Google’s paid early testers for this fun pilot program to see how you guys respond to the new change. I enjoy the new Thank with Google feature because it is a fun and creative way for you to interact with me so that I know you appreciate my content.

It is simple to use! All you have to do is click the “Thank the creator” button found in multiple places on my posts and choose a cute virtual sticker to send along to me. There are many stickers to choose from and when you send a paid sticker, you can even write me a little message to send along with it. The stickers translate into direct revenue for me, which I always appreciate!

I encourage you all to hit the Thank with Google button and see what it’s all about. As always I thank you for your continued support. If you do use the button and love it, please let me know!

Your trainer and friend,