Can I do diastasis recti workouts while pregnant?

Diastasis recti is when the rectus abdominis muscles, your 'six-pack' muscles, separate along the midline due to the growing belly during pregnancy. It affects up to 60% of women by the third trimester, often causing a pooch or weakened core.

Yes, you can do diastasis recti (DR)-focused workouts while pregnant.

But only with modifications, medical clearance, and a focus on safe core engagement.

Pregnancy itself often causes or worsens diastasis recti due to abdominal stretching, so the goal shifts from "healing" a gap to preventing excessive separation and maintaining safe core/pelvic floor function.

Are Workouts Safe During Pregnancy?
Yes, you can do certain diastasis recti workouts during pregnancy, but only to prevent or minimize it, not to fix an existing gap.

Safe exercises, like pelvic tilts on all fours, engage the deep core (transversus abdominis) without straining the connective tissue.

These can help maintain stability, especially in earlier trimesters, but always get your doctor's okay first. Avoid crunches, planks, or heavy twisting, as they may worsen separation by adding pressure.

Safe During Pregnancy

1. Transverse abdominis (TA) activation (gentle "drawing in" of the lower belly, like zipping up jeans—not crunching).

2. Pelvic floor exercises (Kegels or gentle elevators).

3. Diaphragmatic breathing (360-degree breath to coordinate core).

4. Postural alignment work (cat-cow, bird-dog with minimal spinal flexion).

5. Side-lying or hands-and-knees core stability (e.g., modified bird-dog with TA engagement).

6. Glute/hip strengthening (bridges, clamshells) to support pelvic stability.

Avoid During Pregnancy

1. Crunches, sit-ups, planks (after ~16–20 weeks or if coning occurs).

2. Twisting movements (Russian twists, bicycle crunches).

3. Heavy lifting or high-impact exercises.

4. Coning/doming of the midline (a bulge when you lift your head in supine—stop immediately if seen).

5. Traditional "DR healing" moves like heel slides or double leg lowers if they cause strain.

Key Guidelines

1. Get cleared by your OB/midwife or a prenatal PT

2. Check your gap (lie on back, knees bent, lift head slightly—feel for a gap >2 fingers wide). If wide or soft, avoid deep core loading. Watch video below.

3. Stop if you feel pressure in the pelvis, back pain, or leaking.

4. Work with a prenatal/postpartum specialist (e.g., pelvic floor physio in Australia—look for APA or WHTA members).

Watching for Coning

An unexpected aspect is 'coning' where your abdomen bulges during exercises, signaling too much strain. Stop immediately if you see this, as it can worsen diastasis recti. This self-check is simple but crucial for safety.

Safety First
Every pregnancy is unique, so consult a prenatal fitness specialist or doctor. Conditions like multiples or complications may require modifications.

Related: The PregActive Core Rehab program that is changing lives.

The American College of Obstetricians and Gynecologists (ACOG) supports exercise during pregnancy but stresses individualized plans. With guidance, these workouts can ease labor and postpartum recovery.

During pregnancy, diastasis recti, the separation of the rectus abdominis muscles along the midline becomes common as the belly expands to accommodate the growing fetus.

Understanding Diastasis Recti and Pregnancy

Diastasis recti occurs when the linea alba, the connective tissue between the rectus abdominis, stretches and widens, often during the second trimester workouts or third trimester workouts.

This is a natural adaptation, but excessive separation can persist postpartum, leading to issues like back pain or pelvic instability.

Can You Do Diastasis Recti Workouts During Pregnancy?

If you don't already have diastasis recti, pregnancy-safe ab exercises can help prevent it.

PregActive recommends exercises like pelvic tilts, which engage the deeper transversus abdominis muscles, supporting core stability without risking further separation.

PregActive lists safe core exercises, emphasizing avoiding movements causing 'coning' where the abdomen bulges, indicating excessive pressure.

This diastasis recti self-check is crucial, as coning can worsen the gap.

Modified Exercises

However, if diastasis recti is already present, starting specific workouts may not be advised during pregnancy. The focus shifts to maintaining general fitness, with modifications.

Avoid crunches, planks, or heavy twisting, as these can strain the abdominal wall. Hormonal changes, like increased relaxin, loosen tissues, making careful exercise selection essential.

Impact on Labor and Recovery

An unexpected aspect is how these workouts, when done safely, can ease labor by maintaining core strength and aid postpartum recovery.

Pelvic tilts, for instance, mimic labor positions, potentially reducing pushing time.

This long-term benefit underscores the importance of starting early, with professional guidance, to build resilience.

Safe Exercises Only

Recognizing safe exercises and watching for coning empowers pregnant women to stay active without harm.

Early intervention can minimize diastasis recti severity, improving outcomes.

If you notice symptoms like back pain or increased pelvic pressure, consult your doctor for personalized advice.

References

Diastasis Recti and Pregnancy at What to Expect (Diastasis Recti and Pregnancy)