And while she isn’t against any type of movement, she noted that certain exercises can exaggerate diastasis recti—especially when performed incorrectly. She asks clients to avoid moves like crunches and planks at first, because they often lead people to crane their necks or bear down, increasing pressure on the connective tissue that runs down the center of the abdomen, which can make the separation appear more pronounced and contribute to that outward “pooching” effect.
All this sounded great, but what I really wanted to know was whether following the plan would actually change the appearance of my belly.
“Absolutely,” says Dr. Newton, explaining that with treatment there would be less downward pouching of the abdomen, especially around my C-section scar. “The abdomen gets a more ‘toned’ appearance as it lifts upward and toward the center. This can change the waistline as well as the appearance of the tissue.”
How a trainer approaches diasatis recti
One of the biggest misconceptions about this condition is that there’s a one-size-fits-all approach to rebuilding your core, Anna Hammond, DPT, a strength and conditioning specialist who works with postpartum clients, tells SELF. In reality, some people overload their exercises, straining the abdominal wall, while others don’t challenge it 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 evaluate how your core and pelvic floor are functioning together. From there, consider working with a specialized trainer, or do a combination of both depending on your needs.
When it comes to exercise, Dr. Hammond emphasizes that it’s less about specific moves and more about how they’re performed, but there are some common starting points. She often begins with breathing and mobility work, like rib cage drills to improve pressure management, followed by gentle movements such as segmental cat-cow to help restore coordination through the core and hips. From there, more targeted core work can be introduced, like a lower ab brace with a leg slide or a modified side plank.
