5 Exercises to Avoid if You Have Diastasis Recti

A mother exercising while watching her baby.
TLDR
  • Doing high-pressure core exercises and heavy lifting without support can worsen diastasis recti.
  • Focusing on gentle, controlled movements can help restore core strength, stability, and abdominal function.
  • Professional guidance can ensure you are on the right track.

If you’ve noticed a soft bulge or gap in your tummy — especially after pregnancy — you might be experiencing diastasis recti, a condition where the abdominal muscles separate due to stretching or pressure.

It’s more common than many realise, and while targeted exercise can help rebuild strength, doing the wrong movements can actually make the separation worse.

Find out how to recognise the signs of diastasis recti, what exercises you should avoid, and which exercises can safely support your recovery.

How to Know if You Have Diastasis Recti

You can do a simple check at home to see if you might have diastasis recti:
  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your fingers just above your belly button.
  • Gently lift your head and shoulders slightly off the floor.
  • Observe your abdomen: if you feel a gap between your muscles or notice your midline doming upward, it could indicate diastasis recti.
Other signs to watch for include:
  • A persistent tummy bulge or “pooch” that doesn’t improve with exercise.
  • Lower back pain or discomfort due to weakened core muscles.
  • Poor posture or difficulty engaging your core during everyday movements.
  • Pelvic floor issues, such as mild urinary leakage or a sense of instability.
For an official diagnosis, you should get a clinical examination or an ultrasound.

At Argent Plastic Surgery, we can help you assess the degree of separation and recommend treatments for diastasis recti if needed. Contact us today.

What Happens When You Exercise With Diastasis Recti?

You don’t have to be sedentary if you have diastasis recti – but you should be mindful of your movements. Certain exercises can increase pressure on your abdomen, stretching the connective tissue between your muscles and potentially worsening the separation, which makes core recovery more difficult. Potential effects include:
  • Bulging or doming of the midline when you move or lift.
  • Lower back pain, as weakened abdominal muscles place additional strain on the spine.
  • Pelvic instability which can affect posture, balance, and overall movement.
  • Higher risk of hernias over time if the abdominal wall remains weak.
  • Slower core recovery making it more difficult to regain strength and stability in the long term.

5 Exercises to Avoid if You Have Diastasis Recti

Here are a few exercises that can do more harm than good for those with diastasis recti:

Traditional Crunches and Sit-Ups

These are often the first moves people think of for core work — but they increase abdominal pressure and can push the muscles apart even more.

Planks and Full Push-Ups

Planks force your core to hold your body weight under pressure. When the abdominal wall is weak, this added strain can stretch the tissue between your muscles instead of strengthening it.

Leg Raises or Flutter Kicks

These target the lower abs, but they also pull on the separated muscles, causing the tummy to dome or bulge.

Heavy Lifting Without Core Support

Whether it’s lifting weights or carrying your toddler, doing so without proper core engagement can worsen the gap and slow down healing.

Twisting Movements

Exercises that involve strong twisting, like bicycle crunches or Russian twists, can stretch your midsection unevenly and keep muscles from coming back together.

Exercises to Support Your Recovery

Instead of high-pressure movements, focus on gentle, controlled exercises that engage and strengthen the deep core muscles. These exercises help your abdominal wall heal while improving stability, posture, and overall function.

Pelvic Tilts

Pelvic tilts gently engage your lower abs, helping reconnect the deep core muscles without straining the midline.

How to do it: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis upward, drawing your lower abs in, then release. Repeat slowly, focusing on activating the deep abdominal muscles rather than using momentum.

Heel Slides

Heel slides keep your lower abs active while encouraging controlled movement.

How to do it: Lie on your back with knees bent and feet flat. Slowly slide one heel away from your body at a time while keeping your core engaged, then bring it back. Alternate legs, moving deliberately to maintain control and protect your midline.

Gentle Bridges

Gentle bridges strengthen the glutes and lower back while supporting pelvic stability and overall core function.

How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips slightly off the ground while engaging your core and glutes, then lower slowly. Focus on controlled motion and keeping your core engaged throughout.

Toe Taps

Toe taps safely target the lower abs, helping rebuild strength without stressing the abdominal wall.

How to do it: Lie on your back with knees bent at 90 degrees and feet lifted. Slowly lower one foot at a time toward the floor while keeping your core engaged, then lift it back up. Alternate legs, moving deliberately to maintain control and protect your midline.

Marching

Marching rebuilds coordination and deep core strength while keeping your midline protected.

How to do it: Lie on your back with knees bent and feet lifted off the floor. Lift one knee toward your chest at a time, mimicking a marching motion, while keeping your core drawn in. Alternate legs at a steady pace, focusing on stability and controlled movement rather than speed.

When to Seek Professional Guidance for Diastasis Recti in Singapore

While it’s commonly seen after pregnancy or significant weight changes, diastasis recti can affect anyone and influence your posture and the way your core functions. It’s time to seek professional help if you often experience discomfort, weakness, or instability during everyday activities.

Persistent doming, the protrusion in the middle of your abdomen, or ongoing back and pelvic pain can indicate that your abdominal muscles aren’t healing properly on their own. A specialist in Singapore can help you understand if diastasis recti repair or abdominoplasty (tummy tuck) surgery is necessary.

Speak to a Plastic Surgeon Today

Diastasis recti can affect your daily life, and certain exercises may be making it worse without you realising.

At Argent Plastic Surgery, Dr Lee Hanjing will guide you on surgical repair and non-surgical options, so you have a variety of options to consider. After treatment, she will ensure you get the necessary aftercare and lifestyle tips for your long-term wellbeing.

Book a consultation today.