Prevent Diastasis Recti During Pregnancy – Yes It’s Possible!

While I was relieved that I was able to repair my own case of diastasis recti, it prevent diastasis recti during pregnancywould have been ideal if I could have taken the necessary steps to prevent diastasis recti during pregnancy.

The last trimester of my pregnancy I had a lot of lower back pain that likely would have been considerably less had I not been suffering from diastasis recti.

There are exercises and other things you can do while you’re pregnant to minimize your chances of diastasis recti and to strengthen both your pelvic muscles and the muscles holding your abs together.

There are also exercises you should avoid during your pregnancy that could cause unwanted pressure on your abdominal muscles. The exercises you should do to prevent diastasis recti are exercises that work your inner abdominals instead of your outer abdominals the way crunches, sit-ups, yoga stretches, and more do.

Diastasis Recti

The inner abdominal muscles are the Transversus Abdominus and the Lumbar Multifidus. These muscles are responsible for back support and are actually the most important muscles to work when you’re trying to strengthen your core for any reason. Sadly they’re the most neglected because most people just don’t know they need to be worked or how they can be strengthened.

Exercises/Programs to Use in Order to Prevent Diastasis Recti During Pregnancy:

  1. Maintain good posture: Yes I know this isn’t exactly an exercise but it’s critical inExercises to Prevent Diastasis Recti
    helping to prevent diastasis recti. As your baby grows throughout your pregnancy your center of gravity changes and many women tend to develop poor posture as a result. This in turn weakens their back and their core making the chances of diastasis recti higher.

  2. Squat Against the Wall(A) Stand with a stability ball behind your lower back.Wall Squat for Diastasis RectiStep forward with both feet, keeping them hip-distance apart. Inhale to expand your belly, then exhale and contract your abs toward your spine. (B) Bend your knees to lower into a squat. Straighten your legs to standing and contract your abs even more deeply toward your spine. Repeat 20 times.

  3. Walking 30-60 min a couple times a week. Running may be too strenuous on your Best Exercises for Diastasis Rectibody right now and is not something you should be doing while you’re pregnant if you weren’t running regularly before you became pregnant. However, 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. Just make sure to be aware of your stomach as you walk and hold it in correctly.

  4. Upright Pushup: (A) Stand at arm’s length from a wall with palms flat against the Upright Pushup to Prevent Diastasis Recti
    wall. Inhale to expand your belly, then exhale and draw it toward your spine. (B) Press against the wall in a push-up, keeping your elbows close to your sides. As you push back to the starting position, contract your abs even more deeply toward your spine. Repeat 20 times.
  5. MUTU System – 12 Week ProgramWendy Powell provides aPostpartum Workout for Diastasis Recti great 12 week program for moms to help with fat loss, core strength, and overall fitness. It’s an excellent guide for any mom trying to repair diastasis recti or those who are trying to get back into shape after a baby. It can also be used by mothers who are pregnant if exercise has been approved by their doctor.Using this program during your pregnancy can decrease your chances of developing diastasis recti during your pregnancy. 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.

  6. 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 yourexercises to avoid during pregnancy second 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.
  2. Crunches and Sit Ups
  3. Bicycles
  4. Upward dog: As well as any other yoga exercises that cause the stomach to protrude out more than normal.
  5. Backbends
  6. Any exercise that requires you to lie on your back for an extended period or requires you to  put too much additional pressure on your abdominal muscles. You should also avoid running, swimming, and other high intensity workouts that could cause the uterus to tear.

Thank you for Reading! If you have any additional exercises you use yourself or any comments please let me know in the comment box below!


If you want to know more about the symptoms of diastasis recti, diagnosing it, or the best exercises to repair it with choose one of the following:

Diastasis Recti Symptoms

Diastasis Recti Diagnosis

Best Exercises for Diastasis Recti

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  1. Camille says:

    Of all the pregnancy advice I’ve seen, this is the first that actually says to avoid swimming! Everything else I’ve seen says that swimming is a great exercise during pregnancy. Could you elaborate on why it could be a problem?

    • Hi Camille,
      I appreciate your comment. I should have been more clear about swimming during pregnancy and why it may or may not be safe. If it’s done properly, with the right technique, swimming is an excellent exercise during pregnancy. It doesn’t put a lot of stress on your body and stomach like other exercises do.
      However, for those who have diastasis recti or are at a higher risk for it (have had multiple pregnancies), swimming can make the separation worse.
      I’d highly recommend this guide on it here by Katrina Oakley to learn more.

  2. Dara says:

    These exercises would have been great to prevent my diastasis recti too! It actually isn’t as pronounced now (the bulge out when I contract my abdominal muscles) but it is definitely still there.
    You mentioned the Mutu system… I’m over 10 months post partum, would this program still be good for me?

    • Jessica Camden says:

      I know what you mean, I found that mine didn’t even begin healing until I incorporated the right types of exercises. Then I found the MuTu system and I loved it! Wendy’s training program really works and the Nutrition Guide is invaluable. Her program would definitely still be good for you. There are people that start using her program several years after their baby is born and they’ve seen great results. Wendy states on her website that it’s never too late to start. I was about six months postpartum when I started and wasn’t sure what kind of results I’d get but I’m happy to say I was able to heal my diastasis 🙂

      Thank you for reading hun and if you have any further questions don’t hesitate to ask!


  3. Daniel Aittie says:


    Exercises for the pregnant woman can be worrying especially when you don’t know which one of them is good for them. I am glad you have outline the good exercises and the exercises they need to avoid to stay in shape.

    What are some of the sleeping postures for pregnant women to avoid any complications? Thanks

    • Jessica Camden says:

      Yes it can! I’ve thought so many times that I want to exercise during my pregnancy but I don’t know which ones are good for me and which ones I should avoid! So here I’ve tried to separate the two and clearly show which ones are safe during pregnancy.

      As to the sleeping postures for women I’m actually not sure but that is a great subject to expand on! I had a very hard time sleeping during my last pregnancy and maybe if I’d had the correct sleeping posture it would have helped 🙂 Thank you so much for reading and if you have any additional questions don’t hesitate to ask 🙂

  4. Daniela says:

    Hi, I am in the second trimester of my pregnancy. I usually exersice regularly and I have to admit that I miss my intensive routine. I have included many plank exersices to compensate. I had no idea that they are not recommended. Instead, I am going to try some of the exercises you suggest.
    Thank you,

    • Jessica Camden says:

      That is great that you exercise regularly! It’s something I definitely should have done! There are exercises during pregnancy though that will only make your body weaker and planks are one of those because it puts additional pressure on your abdominal muscles with the weight of the baby. Especially as you move forward into your third trimester. There are many exercises that are safe to do while pregnant and I’ve only listed a few here. I’ll expand on them as I build out this page 🙂

      Thank you for stopping by and reading hun and good luck with your pregnancy and your baby! 🙂