Diastasis recti is one of those postpartum surprises few expect but many experience. It happens when the abdominal muscles stretch apart during pregnancy. The result is a gap along the midline of your stomach, often making your belly look “still pregnant.” Healing takes time, patience, and the right movement strategy. Unfortunately, many new mothers unknowingly choose exercises that delay recovery.
If your goal is to heal and regain core strength, understanding what not to do is as important as knowing what to do. Some well-intentioned fitness habits may worsen the separation. Others may put too much pressure on weakened muscles. Let’s explore five common mistakes and the postpartum exercises you should avoid if you want to heal diastasis recti safely and effectively.
Postpartum Exercises That Exacerbate Diastasis Recti
Healing begins with awareness. Not every postpartum workout supports recovery. Some, like crunches or planks, can deepen the separation. These moves increase intra-abdominal pressure and push organs forward, worsening the bulge.
When your core is still weak, such pressure forces the connective tissue—the linea alba—to stretch further instead of knitting back together. High-intensity movements such as mountain climbers, sit-ups, or twisting routines can be especially risky. They strain the abdominal wall before it’s ready.
Even well-meaning “ab toning” routines on social media can mislead you. Just because an influencer bounced back quickly doesn’t mean their method is right for your healing body. Listen to your body first, not trends.
Before trying any challenging exercise, focus on re-establishing gentle core engagement. Simple breathing exercises and pelvic floor activations are safer starting points. They build strength from the inside out without damaging recovery progress.
Doing All or Nothing… Which Usually Means Nothing
Here’s a trap many new mothers fall into—the “all-or-nothing” mindset. It’s easy to think you must either go hard or not bother at all. That thinking sets recovery back.
When exhaustion, baby duties, or discomfort arise, many women quit altogether. Others overcompensate, jumping straight into intense routines before their core heals. Both extremes lead nowhere. Healing requires consistency, not perfection.
Moderation matters more than motivation sprints. Short, mindful sessions each day create lasting progress. Ten minutes of controlled movement can outperform a week of overexertion.
Remember, your postpartum journey is not a race. Your body spent months expanding; it deserves equal care while contracting back. Treat recovery as a long-term partnership with your body, not a quick challenge to conquer.
Getting Stuck in a Rut
Once you find an exercise routine that feels safe, it’s tempting to repeat it endlessly. That’s another common mistake. Healing requires adaptation, not stagnation.
Your core evolves as it strengthens. Continuing the same set of movements without progression can stall improvement. Muscles plateau when they’re not challenged in new ways. The goal isn’t to do more intensity; it’s to do more precision.
Introduce small progressions—like adjusting breathing tempo or resistance bands—once your base feels stable. You might start with gentle pelvic tilts and move toward modified planks once your gap narrows.
Think of your recovery like climbing a staircase. Staying on one step won’t take you higher. Yet skipping steps can make you fall. The secret lies in thoughtful advancement—slow, deliberate, and responsive to how your body feels each week.
If you’re unsure when to progress, consulting a postpartum physical therapist can be invaluable. They’ll assess your gap and guide you safely forward.
Only Doing Cardio
Cardio feels great after pregnancy. It boosts endorphins, burns calories, and seems like progress. But for diastasis recti, cardio alone won’t restore your core.
Most cardio activities—like running or cycling—barely engage the deep stabilizing muscles. Without core rehabilitation, you may strengthen the wrong areas while leaving the weak ones unaddressed. That imbalance keeps your belly protruded and your posture unstable.
Cardio also increases impact and intra-abdominal pressure. When done too soon, it may slow healing. You don’t have to quit it entirely—just balance it.
Integrate core-safe strength routines into your week. Alternate walking or swimming days with deep core sessions. These exercises—like heel slides or gentle bridges—help retrain the transverse abdominis, your body’s natural corset.
Once you regain proper tension and support in your abdomen, returning to higher-impact workouts becomes safer. Think of cardio as a supplement, not the foundation, of your healing plan.
Boot Camp Fitness
Boot camp workouts can sound appealing—structured, motivating, and intense. But for postpartum bodies with diastasis recti, they’re a recipe for setbacks.
These classes often include high-impact moves: burpees, planks, sit-ups, and jumping jacks. Each demands strong core integrity, which many postpartum bodies temporarily lack. Doing them too soon pushes your abdominal wall outward, worsening the separation.
Moreover, group settings make it easy to ignore warning signs. You might push through pain or strain to keep pace with others. That “no pain, no gain” mentality doesn’t fit postpartum healing. Your muscles are relearning balance and coordination. Forcing them too soon risks long-term weakness or hernias.
If you love the boot camp format, adapt it. Replace crunches with standing core activations. Swap planks for wall push-ups. Focus on alignment, breathing, and gradual resistance.
Fitness should empower, not punish, your body. Healing diastasis recti means training smarter, not harder. Rebuilding from the inside will ultimately help you return to intense workouts stronger and more resilient.
Personal Reflection: Learning from Real Experiences
I once met a mother who felt defeated because her belly never “went back” months after birth. She tried every trendy workout she could find—HIIT, crunch challenges, and “core burners.” Nothing worked. Her doctor later diagnosed diastasis recti. The exercises she thought were helping were actually widening the gap.
After switching to a physiotherapist-guided recovery plan, she healed over several months. What changed wasn’t the effort but the approach. She focused on breathing, control, and patience.
This story reminds us that postpartum recovery isn’t about hustle. It’s about harmony between effort and awareness. Every mother’s healing timeline is unique. There’s no shortcut—just steady progress and self-compassion.
Conclusion
Healing diastasis recti takes more than exercise—it takes understanding. Avoiding harmful moves and common mindset traps can fast-track your recovery. Whether it’s skipping crunches, ditching boot camps, or escaping the all-or-nothing trap, every adjustment counts.
Your body has done something extraordinary. Give it the respect it deserves during recovery. With consistent, mindful movement and professional guidance, your core can regain strength and stability.
So take it one step at a time. Listen to your body. Progress may be gradual, but healing is possible—and worth every patient moment.
