If your belly still bulges no matter how many crunches you do, you’re not alone. Crunches can actually make things worse if you’re dealing with diastasis recti.
This common abdominal separation affects many people, especially postpartum. But here’s the good news: with the right exercises, you can rebuild your core from the inside out.
Instead of straining your muscles, these moves support real healing. You’re not just going for a flatter stomach—you’re restoring strength and function.
Let’s break down exactly what works. And why it’s so different from everything you’ve been told.
12 Best Exercises for New Moms to Fix Diastasis Recti
Ab Separation: Rebuild Your Core with Real Results in Oakbrook Terrace, IL
Giving birth changes your body in ways you never expected. If you’ve noticed a bulge around your belly button or feel like your core just isn’t working right anymore, diastasis recti might be the reason.
This isn’t just a cosmetic problem. That gap in your abdominal wall can lead to lower back pain, urinary incontinence, or even make daily movement feel off. The good news? With the right physical therapy-based approach, you can begin to heal diastasis recti safely and effectively.
At RecoverRx Physical Therapy in Oakbrook Terrace, IL, we guide you through diastasis recti exercises that support your pelvic floor muscles, strengthen your deep core, and improve functional strength for real life—whether you’re chasing toddlers at Ty Warner Park or pushing the stroller through Mayslake Forest Preserve.
Why Physical Therapy Should Lead the Way
Most new moms are told to do sit-ups or general core workouts to flatten their belly. But those can make diastasis recti worse.
The key is learning how to engage your deep core muscles and avoid exercises that exacerbate diastasis recti.
As sports physical therapists, we design every exercise program around safe recovery, smart progression, and function you can feel. That means:
- No cookie-cutter plans
- No guessing if you’re doing the exercise right
- No rushing the healing timeline
Whether you’re three weeks postpartum or several months out, these targeted exercises can help rebuild your core with confidence.
1- Core Connection Breath
Before anything else, learn to connect with your core. This is the foundation for every other movement.
- Lie on your back, knees bent, feet flat
- Take a deep breath into your ribcage
- Exhale and gently draw your belly button in toward your spine
- Feel your pelvic floor lift as you engage
This builds awareness of your linea alba and starts to close the gap in your rectus abdominis muscles.
2- Supine Marches with Core Engagement
This move stabilizes your abdominal muscles while training your pelvis to stay neutral.
- Lie on your back, knees bent, feet flat
- Exhale, engage your deep core
- Lift one leg, keeping the knee bent at 90 degrees
- Lower slowly and repeat with the other leg
Use a measuring tape before and after a few weeks to track progress across the finger widths of your ab separation.
3- Heel Slides
This movement works your lower abdominal wall and improves pelvic floor coordination.
- Lie down, knees bent
- Inhale, then exhale and engage your deep core
- Slide one heel out slowly while maintaining abdominal tension
- Return and alternate sides
You’ll notice less pressure through the belly button and more support over time.
4- Wall Sits with Core Activation
Instead of traditional squats or push ups early on, wall sits give you stability while training the deep core.
- Stand against a wall with knees slightly bent
- Engage your pelvic floor and draw in the abdomen
- Hold for 30 seconds while breathing evenly
Great for improving strength in the thighs and hips while staying kind to the rectus diastasis.
At RecoverRx Physical Therapy, we help you heal abdominal separation with intention, evidence-based treatment, and a deep respect for your strength.
Request an Appointment with RecoverRx Physical Therapy today by calling 331-253-2426 or visiting one of our locations in Oakbrook Terrace, Westmont, or Naperville.
5- Bird Dog with Focused Engagement
This classic move becomes a powerful tool when paired with proper core activation.
- Start on hands and knees
- Inhale, then exhale to lift one arm and the opposite leg
- Keep hips level and avoid arching your back
- Return and alternate sides
This teaches you how to control your trunk during movement, a must for any active mom in the Oakbrook area.
6- Modified Side Planks
Instead of full side planks, which can strain the abdominal wall, begin with a knee-down variation.
- Lie on your side with your bottom knee bent
- Elbow directly under your shoulder
- Lift your hips while engaging your pelvic floor
This helps you target your obliques without pulling on the linea alba.
7- Seated Core Engagement
For moms juggling work and childcare, seated exercises are perfect for when you’re short on time.
- Sit tall in a chair with good posture
- Exhale and engage your deep core
- Gently pulse the engagement for 5 seconds at a time
- Practice throughout the day
It’s subtle but powerful—ideal for anyone easing back into physical activity after giving birth.
8- Glute Bridges
When done right, this movement strengthens the posterior chain and stabilizes your pelvis.
- Lie on your back, feet flat, knees bent
- Engage your core, lift your hips
- Pause at the top, then lower slowly
- Avoid arching your back or flaring your ribs
We often pair this with breathing cues in the clinic to support core rehab and reduce back pain.
9- Standing Pelvic Tilts
This movement restores mobility in your pelvis while keeping you upright.
- Stand with your feet hip-width apart
- Gently tuck and untuck your pelvis
- Breathe through the motion and maintain core control
Helpful during transitions like picking up your baby or carrying a car seat.
10- Diaphragmatic Breathing with Movement
Pairing breathing with gentle motion retrains your system after months of supporting a growing baby.
- Lie on your back with your knees bent
- Place one hand on your chest, the other on your abdomen
- Focus your breath into your belly while keeping your chest still
- As you exhale, engage your pelvic floor and deep core
This builds the foundation for all future abdominal exercises.
11- Incline Push Ups
Once you’ve built a solid base, controlled incline push ups become safe and effective.
- Hands on a sturdy bench or countertop
- Engage your core and lower with control
- Avoid coning or doming of the abdomen
This introduces strength in a way that won’t exacerbate diastasis recti.
12- Functional Movement Patterns
We always bring it back to real-life movement. That’s where recovery becomes visible and useful.
- Squats with proper breath and core engagement
- Hinge movements like deadlifts with pelvic control
- Lunges with kneeling leg emphasis and breath
These moves prepare you for everything from grocery shopping to working out at events like the annual Healthy Driven Naperville Half Marathon & 5K.
If you’re a new mom around Oakbrook Terrace, Westmont, or Naperville and you’re dealing with abdominal separation, know that recovery is possible. These are not just “at home exercises”—they’re a sports PT-based path to confidence, control, and strength you feel every day.
RecoverRx Physical Therapy: Helping You Heal Ab Separation
We Start by Understanding Your Body Postpartum
At RecoverRx Physical Therapy, we take your healing seriously. Diastasis recti isn’t just about your belly—it affects your posture, breathing, back strength, and core control.
We assess how your abdominal wall moves, where the separation lies, and how your pelvic floor responds. Then we tailor your plan to your actual life, not a generic timeline.
We Design a Program That Fits Your Life and Goals
Whether you’re walking through Oakbrook Center with your baby or heading back to your workouts in Naperville, your program should match your lifestyle.
We build a complete exercise program based on:
- Where you are in your postpartum journey
- Your physical activity level
- How your core and pelvic floor respond to movement
- Specific exercises that support—not stress—your body
You’ll learn how to move safely, lift with confidence, and prevent diastasis recti from getting worse over time.
We Focus on Sports PT Principles—Because You’re an Athlete in Real Life
You carry, squat, bend, and lift daily. That’s athletic movement, and it deserves support rooted in sports physical therapy.
We teach you how to:
- Use your deep core muscles in real movement
- Retrain your pelvic floor to respond under pressure
- Improve strength in your hips, glutes, and core as a system
- Practice good posture and breathing patterns that last beyond therapy
This isn’t about avoiding activity. It’s about doing more, safely and strongly.
We Work With You in the Clinic, Not Just Send You Home
You won’t be left alone to figure it out with a printout. You’ll work one-on-one with your physical therapist in our Oakbrook Terrace, Westmont, or Naperville locations.
Together, we:
- Track your progress with real measurements
- Modify movements as your strength builds
- Help you recognize signs of overload or when an exercise might exacerbate diastasis recti
- Guide you until your body works the way you want it to
You don’t need to push through pain or hope it heals on its own. You just need the right support.
You Deserve to Feel Strong Again—And We Can Help
This isn’t just about your stomach or the way you look. It’s about how your body feels when you move, hold your child, get up from the floor, or return to your workouts.
At RecoverRx Physical Therapy, we help you heal abdominal separation with intention, evidence-based treatment, and a deep respect for your strength.
Request an Appointment with RecoverRx Physical Therapy today by calling 331-253-2426 or visiting one of our locations in Oakbrook Terrace, Westmont, or Naperville.
