5 Exercises You Should Know To Treat Diastasis Recti Years Later

Woman Suffering With Diastasis Recti

Are you having difficulty lifting objects, walking, or performing everyday tasks? Are suffering from pelvic pain including during sex?

Diastasis Recti is a condition that often remains hidden, yet it could be causing you excruciating pain and emotional fatigue, that can disrupt your daily life in unimaginable ways.

Understanding the emotional toll that Diastasis Recti can take, you will explore the causes of Diastasis Recti and five effective exercises will be introduced that can help treat it.

Take your chance to reclaim your life and enjoy it pain-free once again.

What Causes Diastasis Recti?

Diastasis Recti is the separation of the abdominal muscles, specifically the rectus abdominis muscles, which run vertically down the front of the abdomen.

This separation occurs when the connective tissue known as the Linea alba, which holds these muscles together, becomes stretched and weakened.

Several factors can contribute to the development of Diastasis Recti including:

Pregnancy and Childbirth

The first and one of the most common causes of Diastasis Recti is pregnancy. As the baby grows, the uterus expands and pushes against your abdominal muscles, leading to the stretching and weakening of the Linea alba. But pregnancy does not have to mean suffering with Diastasis Recti – don’t accept it!

Improper Lifting Techniques

Secondly, when you lift heavy objects without engaging the core muscles and using improper techniques can strain and damage the abdominal muscles, increasing the risk of Diastasis Recti. Are you executing proper form in the gym?

Excessive Abdominal Pressure

Third, chronic conditions such as obesity or constipation could be increasing your intra-abdominal pressure, and contributing to your development of Diastasis Recti. However, healthier habits can be worked on to fix these issues.


As you age, your connective tissues naturally become less elastic, which can render you more susceptible to developing Diastasis Recti over time. But this doesn’t mean you have to accept it if you’re over 40, after all, age is just a number!

Repetitive strain

The final common causes of diastasis recti is engaging in activities that involve repeated forward bending.  Certain types of exercise or work-related tasks, can strain the abdominal muscles and lead to Diastasis Recti.

5 Exercises You Can Do To Treat Diastasis Recti Years Later


Pelvic Tilts:

  • Lie on your back with your knees bent and feet flat on the floor.
  • Inhale deeply, and as you exhale, engage your core muscles by drawing your navel toward your spine.
  • Slowly tilt your pelvis upward, flattening your lower back against the floor.
  • Hold for a few seconds, then release.
  • Repeat this exercise for 10-15 reps, gradually increasing as your strength improves.

Deep Breathing with Pelvic Floor Engagement

  • Sit or lie down comfortably.
  • Inhale deeply, expanding your ribcage and diaphragm.
  • As you exhale, gently engage your pelvic floor muscles, imagining them lifting upward.
  • Practice deep breathing with pelvic floor engagement for 5-10 minutes daily to improve core stability.

Heel Slides

  • Lie on your back with your knees bent and feet flat on the floor.
  • Slowly slide one heel along the floor, straightening your leg.
  • Keep your core engaged and avoid arching your back.
  • Return your foot to the starting position.
  • Alternate between legs, performing 10-15 reps on each side.

Transverse Abdominal Activation

  • Kneel on all fours with your hands under your shoulders and knees under your hips.
  • Inhale deeply, and as you exhale, draw your navel toward your spine, engaging your transverse abdominals.
  • Hold for a few seconds, then release.
  • Repeat this exercise for 10-15 reps, gradually increasing the duration of each hold.

Pelvic Floor Bridges

  • Lie on your back with your knees bent and feet flat on the floor.
  • Inhale deeply, and as you exhale, engage your pelvic floor muscles.
  • Lift your hips off the ground, forming a straight line from your shoulders to your knees.
  • Hold for a few seconds, then lower your hips back down.
  • Perform 10-15 reps of pelvic floor bridges.

We understand you might have tried exercises before that didn’t work and you may feel overwhelmed at the thought of trying again. So reach out to us in a free telephone consultultation  or $57 Discovery Visit  to see discover if we can work on a personalized plan to suit your needs.

Bonus: Download Our Free Expert Report

If you’re suffering from Diastasis Recti after pregnancy, our specialist report will give you an additional understanding of what you can do to alleviate those persistent discomforts.

Written by expert physical therapist Katy Rush, who has treated thousands of people just like you.

Titled Life After Baby: How to Safely Work Your Core, it’s packed with information about stretches, exercises, and other techniques to make sure your Diastasis Recti  goes away.

Expert Help at The Perfect Pelvis Physical Therapy Clinic

Are you struggling with Diastasis Recti, seeking solutions, and wondering what the next steps are in treating this problem?

While these exercises can be incredibly beneficial, it’s essential to work with experienced professionals when dealing with Diastasis Recti, especially if you’ve been suffering for years.

At The Perfect Pelvis, our team of dedicated physical therapists specializes in pelvic pain management and the treatment of conditions like Diastasis Recti.

Don’t let Diastasis Recti continue to hinder your life and emotional well-being. feel free to schedule a free phone consult, or contact us to arrange a $57 Diastasis Recti Screening.

You can also feel free to give us a call at 816.607.3747 (We still like to talk on the phone!)

This time is great in helping us create a personalized treatment plan that addresses your specific needs, and guides you toward a faster and more effective recovery.

We love to keep people in Lee’s Summit, mobile, active, and off pain pills – let our expertise go to work for you to help you stay happy and healthy.

Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Lee’s Summit clinic as part of your $57 Diastasis Recti Screening. Or just give us a call at 816.607.3747.

We look forward to hearing from you,

Katy Rush, PT

Other Free Resources To Help With Diastasis Recti 

Download our free report – Life After Baby: How to Safely Work Your Core

Read our blog- 5 Pelvic Floor Recovery Tips For Postpartum

Follow Us On Social Media – Facebook, Instagram, Twitter, and LinkedIn


Dr. Katy Rush

The Perfect Pelvis

"We Help Active Adults & Athletes Get Back To Workouts and Sports They Enjoy without surgery, stopping activities they love, or relying on pain medicine."