And while she’s not against any movement, she noted that certain exercises can exaggerate diastasis recti—especially if performed incorrectly. She asks clients to avoid movements like crunches and planks at first because they often cause people to crane their necks or bend over, which increases pressure on the connective tissue that runs down the middle of the abdomen, which can make the separation more pronounced and contribute to the outward “peeping” effect.
It all sounded great, but I really wanted to know if following the plan would really change the way my belly looked.
“Absolutely,” says Dr. Newton, explaining that the treatment will result in less sagging of the abdomen, especially around the C-section scar. “The abdomen takes on a more toned appearance as it rises up and towards the middle. This can change the waistline as well as the appearance of the fabric.”
How the trainer approaches diasatis recti
One of the biggest misconceptions about this condition is that there is a one-size-fits-all approach to core reconstruction. Anna Hammond, DPTis a strength and conditioning specialist who works with postpartum clients, she tells SELF. In fact, some people overdo their exercises, straining the abdominal wall, while others do not challenge enough to build strength.
If you suspect you have diastasis recti, Dr. Hammond recommends starting with a pelvic floor physical therapist who can perform a thorough assessment and assess how your core and pelvic floor work together. From there, consider working with a specialist trainer or do a combination of the two to suit your needs.
When it comes to exercise, Dr. Hammond emphasizes that it’s less about the specific movements and more about how they’re performed, but there are some common starting points. She often begins with breathing and mobility work, such as rib cage exercises to improve pressure management, followed by gentle movements such as segmental cat-cow movements to help restore coordination through the core and hips. From there, more targeted core work can be introduced, for example, a lower abdominal brace with a leg slide or a modified side plank.
