Best Exercises for Diastasis Recti – Get Your Flat Tummy!

best exercises for diastasis recti

My own case of Diastasis Recti was initially pretty bad. For months after I had my last baby, I was not even aware that I had this condition. In fact I’d never even heard of it!

I started doing intensive workouts every single day when my son was three months old and I noticed my stomach looked very distorted every time I performed an exercise that engaged my core. The best way to describe it is to say it looked like a football was protruding out of my abdomen and made me feel sick inside every time I saw it.

Each time, I resolved that if I’d work harder, it would start getting better. I went for over two months exercising six days a week and, finally had to admit to myself that my stomach was not getting any better. The rest of my body certainly was. However, I could swear my stomach looked worse than it had when I started!

Discouraged, one day as I exercised, I felt around each muscle in my stomach and the protruding dome. This was the first time I realized that my abdominal muscles had literally split apart and I finally understood why it looked so abnormal.

The gap in between my abdominal muscles was just over four finger widths. I couldn’t believe how big the separation was and started looking into it to figure out what was wrong with me.
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Within minutes of searching Google for “split abdominal muscles”, I realized I had Diastasis Recti. What’s worse was that every resource I found explicitly stated you shouldn’t perform exercises that target your outer abdominals (sit-ups, crunches, bicycles, full body planks, etc) because these would only aggravate the condition and make it less likely to heal without surgery.

Thinking back to the months of exercise I’d been sticking to diligently, I felt distraught. It had never occurred to me that exercise could make my stomach worse! I knew that I needed to build back up and give my body time to heal before I got into a heavy workout routine but I’d done that!

Now here I was and most of the resources I was finding stated the only way to fully repair diastasis recti is through surgery. For those of you who don’t know, this surgery can be anywhere from 6k-15k. Most people don’t have that kind of money!

Would My Stomach Ever Be The Same?

Diastasis Recti Image

My Stomach Looked like a Football

I was extremely upset. I couldn’t imagine having my stomach look that way for the rest of my life and kept looking into potential solutions.

I found a handful of excellent exercises, which I’ve included below, that specifically target your inner abdominal muscles. These muscles are the ones that hold your abdominals together.

I started using the exercises I’d found and, in less than a month, I noticed the gap was getting smaller. Hopeful, that maybe I could repair it without surgery, I kept at it but it was really hard not having any guidance in  how to increase my workout intensity, which exercises could target each area of my inner abdominals and  more.

It seemed as though I’d stopped making progress and my stomach still wasn’t back to normal. I knew I needed extra help from a specialist or somebody that understood exactly how to treat diastasis so I started looking into somewhere I could get that help.

I came across the MuTu System, a program designed specifically for women to use postpartum to recover after a baby. Not only that, but it was also designed to address the causes of diastasis recti and symphysis pubis dysfunction (both of which I’d had during my pregnancy).

I spent quite a bit of time researching it to see how it compared to other programs and I found many women claiming it had healed their own cases of diastasis recti. I decided to give it a try.

It was very different than what I’d expected and it really taught me alot. Before you even start the program, Wendy, the creator explains exactly what goes on in your body to cause diastasis and how her program is designed to treat it.

I was sure it’d take six months up to even a year or more to repair my separation and after I’d still have a small dome on my stomach anytime I used my core. However, to my surprise,  I found that after going through the program, the separation had closed.

Though not every case of diastasis can always be healed without surgery, I’m really happy to say I was able to heal mine thanks to the Mutu System.

The gap between my stomach muscles is now less than a finger width and, thanks to Wendy’s program, I know how to take care of my body and prevent diastasis recti if I ever have another baby.

My hope is that by posting the exercises and the program that I went through, I can help other moms in my situation to repair their diastasis recti as well and get their body into the shape they want it. If any of you have questions or feedback please let me know. I’m more than happy to help with anything I can or answer any questions you might have.

With this in mind, I’ve compiled a list of the best exercises and training programs (including the one I used) to treat diastasis recti below.

Should You Wear a Girdle or a Splint? Will it Repair Diastasis Recti?

Throughout my recovery, I did wear a girdle girdle for diastasis rectialmost every day to help hold my stomach in. I found a lot of advocates for the use of a splint or girdle to help repair diastasis recti as well as those who were against it.

For me I know it made all the difference and I would never consider have a baby without wearing one afterwards. It helped me to heal quicker, sit up straight, hold my stomach in throughout the day and provided much needed extra support. Wearing a girdle also helped me to use the proper form as I exercised. 

If you think you could benefit from using a girdle, I have a couple here that are excellent options for mothers who’ve just had a baby.

While a Girdle Will Help, It Won’t Fix the Problem!

My advice if you’re wondering about using a girdle is, don’t buy one and expect it to fix the problem for you. All of those I found that were against using a girdle, didn’t recommend it because many people think that is all they need. They think using a girdle will fix their stomach and make it flat again even if they don’t use the right types of exercise.

While it will help, it won’t heal diastasis recti without the proper nutrition plan and the right exercises that are specifically aimed at repairing the separation. The exercises you do should be doing are those that require the abdominal muscles to be pulled in rather than exercises that cause them to protrude outwards like sit ups, planks, push-ups etc.

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The purpose of each of these exercises is to strengthen your body’s Transverse Abdominis. This is the deepest abdominal muscle in your body and, when it’s contracted, it compresses the abdominal wall.

This muscle is what prevents your stomach from sticking out all the time. Those who are wanting to flatten their stomach won’t be able to do so with core exercises alone. They’ll need to strengthen their Transverse Abdominis muscle as well.

Diastasis Recti Abdominis

Diastasis Recti Separation

Best Exercises for Diastasis Recti

Here is a list of what I believe are the best exercises and programs you can use to correct diastasis recti.

    1. MUTU System – 12 Week Program: Wendy Powell’s  great 12 week program for moms to help with fat loss, core strength, and overall fitness. It’s my top recommendation for any mom trying to repair diastasis recti or those who are trying to get back into shape after a baby because it’s what I ended up using to finish closing up the separation in my own abdominal muscles! Wendy also provides nutritional guidance and lifetime access to a community of mothers like you who have rebuilt their body with her system or who are in the process of getting it back into shape. To read more about Wendy’s program, see my post here.

    1. Tupler Technique Exercises: I loved these exercisesn Except for the fifth one, I needed no extra equipment. The first two I could perform while I was at my desk working or while I was driving in my car. The illustration is from the book “Lose Your Mummy Tummy” by Julie Tupler
        1. Core Contraction (Stomach Vacuum):
            • Sit up straight on a chair and put both of your hands on your stomach.
            • Breathe in slowly and, as you do, expand your stomach outwards.
            • Release that breath and contract your abdominal muscles as tightly as you can.
            • Pull them in as closely to your spine as you can but make sure you aren’t holding your breath.
          • Follow this with 10 small squeezes of your abdominal muscles.
        1. Seated Squeeze:
            • Put one hand on your upper stomach between your ribs and put the other below your belly button.
            • Breathe in slowly and, as you do, expand your stomach outwards.
            • Release that breath and pull your abdominal muscles in halfway to your spine.
            • Pull you abs in closer to your spine and count to two.
            • Return to the starting position and again count to two.
          • Repeat this and work up to 100 repetitions.

            Tupler Exercises

            Tupler Exercises for Diastasis Recti

        1. Head Lift
            • Lay on your back in the position you’d lie in if you were going to do a crunch.
            • Make sure your feet are flat on the floor and your knees are bent.
            • Breathe in while expanding your stomach then release that breath and pull your abdominal muscles into your spine.
            • Next, raise your head off the floor and hold it for two seconds.
          • Go back to your starting position for 2 seconds then repeat this action 10 times.
        1. Upright Push Up:
            • Stand up to the wall with about an arm’s length in distance between you.
            • Lay your hands flat on the wall and breathe in.
            • While inhaling, let your stomach expand then release that breath and pull it in as tightly as you can towards your spine.
            • Push against the wall in a push-up manner, keeping your elbows in.
            • While you push back to your starting position, pull your abdominal muscles in towards your spine as deeply as you can.
          • Repeat this 10 times.
        1. Squat Against the Wall:
            • Place a stability ball behind you so that it is pressing The 3 Week Dietagainst the wall and your lower back.
            • Bring both feet forward while keeping them hip distance apart.
            • Breathe in and expand your stomach outwards as you do.
            • Release that breath and pull your abdominal muscles in towards your spine as tightly as you can.
            • Next, bend your knees into a squat until they form a 90 degree angle.
            • Hold this for a couple seconds, then straighten your legs and pull your abdominal muscles in towards your spine.
          • Repeat this 20 times.
      1. Squat With Squeeze
          • Place your back against the wall with your feet hip distance apart in front of you.
          • Put a ball in between your knees and breathe in while letting your stomach expand outwards.
          • Release that breath and contract your abdominal muscles in towards your spine.
          • Bend your knees and sink into a squat; as you do, squeeze the ball with your legs and pull your abominal muscles in towards your spine even deeper.
        • Squeeze your abdominals 20 times then return to your starting position.

    1. Head lifts with a towel wrapped around your stomach.  Lay the towel flat on the floor and lie on it in the way you’d lay if you were going to do a crunch. Take the left edge of the towel into your right hand and the right edge of the towel into your left hand.  Raise your head slowly and don’t let your chin sink into neck. As you raise your head, pull the towel tighter around your waist and hold this position for a couple seconds. Do 3 sets of 8-10 reps.

    1. Walking 30-60 min a couple times a week. WhileBest Exercises for Diastasis RectiRunning may be too strenuous on your body right now, you can power walk. It’s amazing how much it helps build up your entire body by just devoting half an hour to an hour a couple times a week to walking. I know that after having a baby it’s hard to find time to walk or someone to watch the new baby while you’re walking but if you need to just take them with you! 🙂 Push a stroller in front of you as you walk and you’ll give your arms and legs a better work out. Just make sure to be aware of your stomach as you walk and hold it in correctly. Also make sure you’re standing up straight and have correct posture as you push the stroller.

    1. Stomach VacuumThis one is listed above under the Tupler Exercises.Healing Exercises for Diastasis RectiHowever this is an excellent ab exercise and is one of the best exercises you can perform to get a flat stomach in just a couple weeks!  Anytime you see claims that 1 simple exercise brought their stomach back in, this is usually the one they’re talking about. There are several variations of this exercise. It can be performed standing, sitting, kneeling, and while lying on your stomach or your back. To perform the stomach vacuum take in a long breath then slowly exhale. As you exhale pull in your stomach as much as you can and hold it for 15 seconds. Repeat this exercise 5-8 times. Progressively work towards holding your stomach in for 60 seconds. However don’t hold your breath! If you need to, count softly to yourself as you hold in your stomach to ensure you aren’t holding your breath.

    1. Side PlanksLie on your side with your legs and knees straight. Place your elbow on the floor at anBest Exercises for Diastasis Rectiangle perpendicular to your body and put your other hand on your waist. Raise yourself up until only your elbow and foot is touching the floor and your body is in a straight line from your shoulders to your feet. Hold this position for 30 seconds then do the same with the other side.

    1. Glute BridgeLie on your back with your knees bent and your feet flat on the floor. Lay yourHealing Diastasis Rectiarms on the floor parallel to your body and slowly raise your hips up until there is a straight line from your knees to your shoulders. Hold this position for several seconds at the top then slowly lower your hips.

    1. Australian Pull UpUse a bar that is at least the height of your arm’sBest Exercises for Diastasis Rectilength and grasp it with both hands. Spread both legs outward in front of you so that your entire body forms a straight line. Pull yourself up until your chest reaches the bar then slowly lower yourself back down. Repeat for as many repetitions as you’d like.

    1. Single Leg DeadliftHold a dumbell or kettle ball in one Treating Diastasis Recti
      hand. Raise the legon the other side of your body so that if you’re holding the weight in your right hand you’re also standing on just your right leg.  Slowly bend your body at your waist and extend your raised leg behind you. Continue lowering the kettle ball until your back and your raised leg is parallel with the floor.
  1. KegelsThese are exercises that should be performed during your pregnancy and afterwards to strengthen the muscles in your pelvic floor. These muscles support your bladder, small intestine, uterus, and rectum. Rebuilding your pelvic floor after you have a baby is crucial to prevent bladder leakage and other issues. To perform kegels you need to first identify your pelvic floor muscles. These are the muscles you use to stop urination mid-stream. Once you’ve identified these muscles, kegels can be performed by tightening them for ten seconds then releasing them for ten seconds. Repeat this up to ten times. As you do these don’t hold your breath; you can breathe freely. They can be performed while you’re standing, sitting, or laying down. (Another great exercise to do while you’re waiting at a red light!)

Exercises to Avoid While Pregnant:

    1. Full body plank exercises: These should be avoided once you reach your exercises to avoid during pregnancysecond trimester. There is already additional pressure on your abdominal muscles and these exercises will only increase that pressure. During your pregnancy they won’t help to strengthen your core.
    1. Crunches and Sit Ups
    1. Pushups
    1. Bicycles
    1. Upward dog: As well as any other yoga exercises that cause the stomach to protrude out more than normal.
    1. Backbends
  1. Any other exercise that causes your stomach to protrude outwards.The 3 Week Diet

Don’t Exercise Just to Exercise! Focus on What You’re Doing

As you perform any exercise don’t just do it to get it done and expect to get results, really focus on it. As you’re working a certain part of your body, focus your attention on that part of your body. Feel those muscle groups and squeeze them as you perform each exercise.

It doesn’t do your body much good at all to exercise every day if you don’t use that time that you’re exercising to really focus on the workouts and the muscle groups you’re building. I’ve noticed this myself as I exercise.

If you have any questions or comments or have any additional exercises you used to heal your own diastasis please let me know in the comment box below!


To learn more about diagnosing diastasis recti or how you can prevent it during your pregnancy choose one of the following:

Diastasis Recti Diagnosis

Prevent Diastasis Recti During Pregnancy

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  1. Denise palmieri says:

    Hi. Thanks for sharing your journey. I am a similar situation but I would like to know if there’s a way I can learn about the mutu exercises without buying the $200 program?
    Thank you,

    • Hi Denise,

      I know the program costs alot and I felt the same when I first looked into buying it. Wendy (the creator of the MuTu system) does have a lot of great videos on YouTube that help you to better understand your post baby body and how to perform her exercises properly. There are also a few short workout videos that will help you get started.
      They don’t have near as much as the actual program but they’re a great place to start!

      Also, right now the MuTu system is actually on sale for Mothers day weekend as a thank you to all the amazing mothers out there. The price is already lower than it usually is and you can get an additional 20% of with the promotion code “MOMS20“. If you’ve ever considered trying it, now is the time! Upon purchasing it you’ll get lifetime access to everything in the program. Though it’s been a few years since I went through it and healed my diastasis, I still use it fairly often to maintain a strong core and pelvic floor.
      I wish you the best in your post baby recovery!

      • Elizabeth says:

        I’m grateful to the moms who have gone through this and write to encourage other moms. Thank you!
        Just wanted to share a couple of things.
        I also used a girdle right after a birth aggressively and at first it felt good. However, within a few days I prolapsed from the extra pressure. Nothing in me was strong enough yet to hold up my organs. No one had warned me about that. If anyone plans to use a girdle, please wait til at least 6 months post partum – when your ligaments have had time to get back in order, the uterus is tightened back up, and your belly feels loose again instead of the thick after birth ball of “where are my organs now?” feeling.
        Lastly, be careful of overdoing kegels. Like with any exercise, it’s important to learn how to tighten AND RELAX. You can kegel so much and have really strong pelvic floors that will never release, which will then wreak havoc through your back, abdomin, groin, hips, and legs. (I’ve been through all of it – yuck). Think of it like doing a bicep curl that never releases. How long before that contracted muscle will start to quiver and cramp? Now imagine that in your vagina. Your bladder leakage and painful intercourse can very well be signs of an overtightened pelvic floor.
        Bottom line: exercise is great as long as you stretch and relax all those worked muscles too. #how to relax your pelvic floor.

        • That sounds rough 🙁 I hope you’re doing better now! I’ve never heard of too many kegels doing that but I agree it’s always important to stretch before and after every session!

  2. Alexana says:

    Hi! Thank you so much for this post! I just found out I have DR and my baby is 2 now. Is it too late to use the girdle?

    Thanks so much for the advice!

    • No, I don’t think it’s too late to use a girdle at all. Some of my favorites are here.
      A girdle helps so much to provide extra support while you’re rebuilding your body.

      Keep in mind though that without these exercises to go with it, the girdle is like a band-aid and it will not fix Diastasis Recti on its own.
      If it’s used with the exercises though, it should speed up your recovery time and help your body come back together faster

  3. Jessica says:

    So my daughter is now 6. I was overweight and never realized I had a problem until recently. I thought I had a hernia so I talked to my doctor and she said it’s more of a gap with a small hernia. My question is, is it too late for me to remedy this without surgery? Can I still benefit from a wrap or girdle? Can I do the exercises to heal and is it safe? I just want to feel good about my body but I’m lopsided. Heeeelp!

    • Hey hun,

      I would definitely recommend you start doing these exercises to heal it. Because it’s been a couple years, it’ll take more time for it to heal. But I do think these will make a big difference for you.

      I’d also highly recommend Wendy’s MuTu system. I still use it today to keep my pelvic floor and inner abdominals strong and the program has only gotten better since I first bought it over two years ago!
      Wendy has worked with several moms whose kids were born years before.
      If the diastasis recti gap isn’t healed completely, it’s significantly smaller after going through her MuTu system.

      I wish you all the best!

  4. Victoria Rowe says:

    I am so very grateful I stumbled upon this Blog. I am 10 months postpartum, realizing that I have DR. My bellybutton even used to be an inny.. and it never went back. I will work on this exercises immediately. thank you. Are they safe to do everyday?

    • I’ve found that I feel better and seem to get the best results when I do these exercises every other day instead of every day. Just like any other muscle group, not exercising them every day gives your inner abdominals time to recover and grow stronger instead of continually being torn down.
      Congratulations on your little baby, I wish you both the best! 🙂

  5. Brunhilda says:

    Hey Jessica!
    Am so happy for your post on DR.
    Am a victim,and my DR. Is 6 cm apart,don’t know how many finger it is as you call it, lol.
    I leave in Sweden and fortunately the operation is free for me,but since its free l’m bound to wait forever.
    I hate myself, my pp stomach is bigger than a football, I look like am 7 months pregnant.
    Waiting for free operation is killing me slowly so I was searching for ways to help myself before I stumbled on your blog, even though my doctor says, exercise can’t fix mind,I still want to try before God knows when they will call me for a surgery. My baby is 12 months and still no fix date from the doctor.I’ll start exercising soonest, and I pray it helps reduce my belly. Thanks again for sharing.

    • Hi Brunhilda,
      6 cm is probably almost 3 fingers; that’s about how bad mine was. Depending on how long the wait for surgery is, it may be quicker to use these targeted exercises to repair your diastasis. It will take more work but it’ll strengthen your inner abdominals, pelvic floor, and your back. I’d also highly recommend Wendy’s MuTu system
      to help you on your way. Wendy’s program is created specifically for postpartum mothers and designed to help heal diastasis recti through exercise and a healthy diet.

  6. Mehwish says:

    Hello Jessica if I want to contact you regarding these exercises where should I email or talk to you?.thanks

  7. Carly says:

    I am so glad I found this site. The picture you have posted looks so much like mine and I am wondering if it finally flattened out some? After doing MuTu for 4 months, I have started seeing a physical therapist. Although I feel improvement and stronger, I am not back to my normal self and I am 9 months pp. I can’t imagine my belly looking like this forever. Did you eventually see a visual change? I still can’t wear T shirts. Clothes don’t fit right (sobs!) and I am just hoping that at some point my body is going to do what I want it to do…that sloping / bulge just needs to flatten itself out and stop making me look pregnant.

    • Yes, I did start feeling and seeing a visual improvement. It took a couple months to get there but I went from a gap several finger widths to less than half a finger width after using some of the pelvic and inner abdominal exercises on my site and Wendy’s MuTu system.


  8. Autum Thomson says:

    Thank you for your work wth this topic, my “baby” is 4 and I’m still a mess and desperately want to have surgery but it’s so expensive and recovery sounds awful! My favorite workout is yoga- is this not ok to be doing? It sounds like a lot of the things we are supposed to avoid are used throughout yoga? Thank you!

    • I know the feeling hun 🙁 Surgery is so expensive and it doesn’t always work.
      Yoga is a great type of exercise to use after a baby. It helps a lot to strengthen your core and every part of your body. However it does have a few exercises that will aggravate diastasis recti if you have it and potentially make it worse.
      Any exercises that cause your stomach to bulge out can increase the gap. As you exercise, pay attention to which exercises do this and, for now, hold off on them. Instead use some of the exercises I’ve listed above and as you do them, really focus on bringing your stomach back together.

  9. jennifer says:

    HI Jessica,

    I just stumbled upon your site and I am experiencing something very similar except i realized it 8 months postpartum. I’ve been struggling with Diastasis Recti for the past 16 months. Like you, I started to exercise about 2 months postpartum, and I was doing crunches, planks, etc., but the pouch would not go away. I always had a really flat stomach and I could not understand what happened. In fact, i was about 8 months postpartum when I realized I had diastasis recti. Here we are 16 months postpartum, and while the rest of body is back to normal, my pouch is still there. I am so discouraged and frustrated. I found some really good exercises to help close the gap, which was originally close to 3 fingers apart, and the gap is now a little more than a finger (depending on time of day) apart, but i still have the pouch.
    I would appreciate if you could please give me some feedback and let me know if you think I should try the MuTu System or what.
    Thanks so much!

    • It sounds like you’re going through exactly what I did on my last son. I had no idea my abdominal muscles had split and most of my workouts included exercises that only made the condition worse. It took months for me to realize I had diastasis. Once I did, I stopped everything and focused on closing the gap with the exercises I’ve listed here.
      It worked great and, like you, I got the gap down to a finger width but nothing seemed to help with that last one. That was when I found the MuTu system and it really did a lot for me.
      I loved Wendy’s program and think it’s definitely a great option.

  10. Sujey says:

    I’m really interested in buying the MUTU method. Is the stomach vacuum and seated squeeze taught/talked about in the program?

    • Hey hun, Wendy’s MuTu system does have exercises very similar to those as well as quite a few others that help to bring your stomach back together. For me it was that extra guidance and explanation I needed to understand why my abdominals had split and how I could bring them back together.

  11. Jordan says:

    It’s great to read blogs with success stories about DR, each with our own journey and struggles. I’m in the process of mine and have been discouraged that I’m not back to normal faster or frustrated with myself for not being more loyal with my exercises.
    I also had no idea what was going on with my stomach until I searched the internet!
    I’m becoming more vocal about my DR because I want to be able to help other women become more knowledgable!
    Thanks for sharing.

    • I remember when I was going through that myself and wondering what in the world was going on with my body. Until my last son was born, I’d never heard of Diastasis Recti.
      I know it can be extremely frustrating and it seems like everything you do makes it worse 🙁
      If you focus on the right types of exercises though like the ones I’ve given here, pelvic floor exercises, and walking, your stomach should start coming back together. I’d also highly recommend a good quality girdle to give you extra support while you’re healing and strengthening the right muscles.
      I applaud you for being vocal about your DR because I know that isn’t easy! At first I was so ashamed and embarrassed. I quickly realized though it really isn’t anything to be ashamed of and if you work at it and understand exactly what’s going on, you can correct it.
      Thank you for your comment hun and I wish you the best of luck! If you have any questions, please don’t hesitate to ask!

      • Jordan says:

        Thought I would share another great resource I found! A physical trainer created an online program called Core Exercise Solutions. She does a lot of education along with the exercises, so that has been cool as well. It is so crazy how a woman’s body changes during and after pregnancy!! Thanks again for your encouragement.

  12. Efe Okudu says:

    I have diastasis and it’s been driving me nuts cod I didn’t heal as fast as I did with my first child and it is discouraging me to have another baby. I have several questions I’d like to ask. 1) can I do full body exercises like jogging, running, burpee etc 2) can I use girdle to do crunches and sit-ups are those are complete “no-no’s”
    I am 10 months postpartum. Thank you

    • Usually at 10 months postpartum you’d be fine doing exercises like those but if you have diastasis recti, I think you’re better off focusing on the healing that first. I’ve seen firsthand that the wrong kinds of exercises can actually make your core weaker if you have diastasis and don’t have the strength to withstand them. As a result, the more you exercise, the more your stomach sticks out.
      I would definitely recommend using a girdle while you exercise but I would skip the crunches/situps and stick to brisk walking or the exercises I’ve listed here. You can also use some of these pelvic floor exercises.


  13. Angie says:

    Hey Jessica,

    I thoroughly enjoyed your blog. I never had diastasis recti, but a lot of woman have it. It is a perfect idea for women who are frustrated with their tummies while trying to take care of their baby and themselves.

    Teresa Tapp (T-Tapp) has a movement called organs in place that is one of her free exercises to try on her website. It is all about strengthening the transverse muscles. Those are our girdle. I never knew there were girdles for women who have this condition. I am thrilled to learn such wonderful ideas. How many children do you have? How long did it take for your stomach to return to normal?

    I am completely fascinated with your blog since I workout regularly. I love the exercises. They are all excellent even if one doesn’t suffer from diastasis recti. The pelvic floor too is so important.

    Thank you for doing a website on the problem so many woman have. It is very frustrating for women and knowing they have a resource like yours helps so much. I am going to do some of the exercises just to add some variety to what I do. And also the pelvic floor exercises!

    All the best,


    • Jessica Camden says:

      I hope other women suffering from diastasis can see this and know there is a solution! It’s not something you have to just live with. I’ll have to look into Teresa’s recommendations. They sound like great exercises to bring your stomach back in after pregnancy.

      I have three boys myself and after every single one of them I wore a girdle. I could see a huge difference when I didn’t wear it and could feel that I needed that extra support so I will always use one after every pregnancy I have.

      With my last pregnancy, I didn’t start exercising consistently until my son was a couple months old. A couple weeks into my program is when I realized I had diastasis and almost every resource I found told me I’d have to get surgery to repair it.

      I came across Wendy Powell’s Mutu System and it works wonders! Within a couple weeks I noticed a difference in the gap in my stomach. It didn’t close completely for about two months but I’m ecstatic to say it has!

      I’m happy to hear that you’ll be able to benefit from these exercises as well! They’re definitely not only for women with diastasis. After pregnancy, every woman needs to rebuild her pelvic floor muscles and these do a great job of it!

      I appreciate you stopping by and wish you all the best! If you have any further questions don’t hesitate to ask!


  14. Dominic says:

    Hi Jessica, thanks for sharing your tips on how to repair diastasis recti by exercising. I used to think that diastasis recti can only be rectified by way of surgery or crazy diet. I guess I was clearly wrong and I am pleasantly surprised that exercising can really help to repair this condition. I will definitely recommend the exercises that you showed in this post and looks pretty simple too. I noticed that some women do wear girdle after their pregnancy, so now I know already why they are using that, thanks to your post 🙂

    • Jessica Camden says:

      So many resources out there tell you the only way to repair it is through surgery 🙁 Yes there are extreme cases in which it’s necessary but I believe most of them can be healed through proper diet and exercise. That’s why I love Wendy’s MuTu System so much. It includes the workouts to rebuild your pelvic floor muscles as well as the ones to bring a diastasis together. And to top it all off she includes a nutritional guide!

      Exercising is definitely the key, however make sure it’s the right exercise. I can’t emphasize that enough. I worked out diligently for months and all it did was make my diastasis worse. Every other part of my body got stronger but I could swear that every time I exercised the dome on my stomach looked bigger.

      Finally I realized I had diastasis and started using the right kinds of exercise. It was amazing how quickly I started to see results! During your recovery there are lots of exercises you should avoid that will only aggravate your condition. I have a list of a couple of them here.

      Girdles definitely make a difference! There are fitness trainers against them but the reason they don’t recommend them is because people feel like they can wear them and avoid exercising to get their stomach back. A girdle on it’s own is not going to give you a flat tummy. It can be an essential tool though in a quicker recovery and I get better results from exercising when I use a girdle.

      Thank you for stopping by 🙂


  15. HolisticJB says:

    This is a great post
    Particularly Like the emphasis on exercise
    The most important aspect is to understand there needs to be a conscious effort in order to resolve a problem
    This may sound easy advice from a bloke but I have experienced the impact this has on women’s self esteem if not dealt with and therefore I think your post will help many
    Thank you

    • Jessica Camden says:

      Yes their definitely needs to be a conscious effort to resolve it! Left untreated, diastasis only gets worse. The longer you leave it the harder it will be to repair it completely through exercise. Yes you still can if it’s been a couple years but you’ll have a harder time of it. I was fortunate to catch it when my son was about 4-5 months old and worked diligently to repair it. I hope so much that my experience can help other moms in the same situation! Or, even better, help mothers to be avoid it entirely

      Thank you for your review!


  16. Claudia says:

    I’m so glad I found this! Thank you for putting all of this together! I am definitely going to try some of these exercises. I’m a visual person, so I’m glad you have pictures too. It doesn’t seem to be to hard and definitely way better than surgery! Thanks again!

    • You’re very welcome 🙂 I too am a visual person and without the pictures, the exercises would be useless to me. Every exercise I used to rebuild my core is listed here or is a part of the MuTu System. I wish you the very best of luck! If you have any questions don’t hesitate to ask!

  17. Carmen says:

    Hi Jessica, I really enjoyed this post. As a mother of twins who were born at 37.5 weeks, my belly is definitely the biggest post-partum problem area. It wasn’t until I focused on improved nutrition to complement my targeted exercises that I started noticing the inches around my waist finally coming off. Although I don’t believe I had diastasis, I am always looking for new exercises to improve my mombod. 😀 Thanks for the product and exercise recommendations! I like the idea of the MUTU System because it comes with some nutritional guidance and support. How much does this program cost? Are the videos downloadable to a mobile device?

    • Jessica Camden says:

      Hey Carmen I appreciate the review 🙂 I too am always looking for new exercises to improve my figure and I was so excited when I came across the MuTu system because its a program designed specifically for moms who are trying to get into shape after having had a baby and it includes access to the MuTu Community and nutritional guidance (this guidance is what sealed the deal for me). You’re right in that no exercise program will give you the results you’re looking for if not combined with the proper nutritional plan.

      The program costs $97 for lifetime online access to everything MuTu has to access, MuTu Science, Food, Exercise, Community and more. At first I was struck by the price and looked into other options but I quickly found that other ones were monthly subscriptions that ended up costing more if I used them for more than a couple months. You can always download your exercise program but the videos can’t be. If you’re looking for a DVD package they have that as well but it’s $127 and doesn’t give you access to the online portion 🙁 I wish they did! If you’re looking for more information about the MuTu System I have a pretty thorough review of it here

  18. Tyler Redlev says:

    I may not be a woman and i may not understand what you’re going trough, but i just wanted to read your content and have an understanding.
    I actually like medical articles or articles related to human body. It just fascinates me.
    I’m sorry that you had to use girdle for a long time. And i can imagine that it’s hard to go trough this process. But great content! I think this will help a lot of woman.

    • Jessica Camden says:

      Hey thank you! I appreciate you taking the time to read through it! I hope that through putting up this website I can help mom’s suffering from diastasis recti to rebuild their body and keep it in the state they want i to be in!

  19. JH says:

    Thanks for writing these. I am really concerned for my partner as we start planning to raise a family, and knowing some of the risks and how to recover from childbirth is very important.

    I am a little concerned that she won’t listen to me (being that I’m a male and she is the one who will carry our baby.) Is there a centre or resource for testing risks, or even for testing whether surgery would be required post-pregnancy?

    Thank you, any info is greatly appreciated.

    • It is a real concern and something that many women go through. It’s more common with women who are older or those who have had multiple pregnancies close together. I myself am still in my early 20s but didn’t experience it until after my third baby. I know that if I’d exercised properly during my pregnancy it wouldn’t have been an issue and I could have avoided a lot of pain in my last trimester. What do you mean by a center for testing risks?
      I do know that there are many who will just tell you that it can only be healed through surgery and my own case was pretty bad I worried I’d never be able to get it to heal on my own. However, using the exercises I’ve outlined above, it only took about two months to get my stomach to the point where the gap was one finger width instead of 3-4! It is a long process but with the proper training and workout routines I really believe most cases can be healed without surgery. Having said that there are cases that will require surgery and that is something you would have to talk to your obstetrician about.

      I’m still working on adding additional content to my website, but in a few weeks I’m hoping to outline more guidelines for recovering after a pregnancy or maintaining your body during pregnancy. I hope you’ll continue to check back and if you have any questions I’ll be sure to address them! I appreciate you reading and I wish you and your wife the best of luck 🙂 She is very lucky to have you 🙂

  20. Ananda says:

    Hi there,

    Great article, it provides a lot of information about Repairing Diastasis Rectis. I really like the images 🙂
    Also thanks for explaining the difference between Exercise and use of girdle, I was actually wondering exactly how Exercise really works.It would be very nice if the first image about Diastasis Recti would be little Big.

    Good information provided, thanks for the wonderful review.

    • Jessica Camden says:

      Thank you for reading Ananda 🙂 I used to think that wearing the girdle would repair my stomach for me after my baby was born but I quickly found that wasn’t true. Yes it helped a ton and I definitely would not go without one but the day it comes off your stomach starts to sag again if you haven’t been doing the proper type of exercises to repair your inner abdominals.

      You’re right, that picture does need to be bigger and I’ll fix that. Thank you for your feedback 🙂


  21. Lynne says:

    Oh my gosh I found this article helpful. My “baby” is turning 2 on the 20th of this month and my stomach is a mess!
    My hubby is telling me to do crunches and I thought that would be the way to do it too. I was planning on starting with an exercise program mid January when things settle down after the festive season.
    I am so glad I came across your article before then since I see crunches and some of the other exercises I was planning on doing are in your list of exercises to avoid.
    I wasn’t aware of diastasis damage until coming across your website so thank you for some great information and of course for providing me with the exercises I need to get started with!

    • Jessica Camden says:

      I know exactly what you mean! I was horrified every time I looked down at my stomach and was determined to get it back into shape but the more crunches, bicycles, and other core exercises I did, the worse it got 🙁 I couldn’t understand why it was getting worse when every other part of my body was getting way better and after researching it and learning the types of exercises I could do that would actually repair my inner abdominal muscles, I used those. I was ecstatic to see they really were working and couldn’t believe how quickly I was starting to see results!

      I’m so glad I could help and good luck with your exercise program! 🙂 I’m going to be continually updating my website with resources for mom’s trying to get back into shape so feel free to check back anytime you like. Thank you so much for reading!