Diastasis Recti Repair – Physio Workout For Beginners

Diastasis Recti repair workout for beginners helps you start exercising safely at home.

These core abdominal exercises gently tone and strengthen your deep abdominal muscles and promote rectus diastasis repair.

Video Suitability: General

Duration: 4.25 mins

Scroll down below video for exercise guidelines and prescription

Diastasis Recti Repair Exercises

When the deep abdominal muscles contract they help draw closed the diastasis gap or separation.

Diastasis Recti repair involves progressively training the deep core abdominal muscles by challenging them to work harder.

Training your deep abdominal muscles (Transverse Abdominis) also helps regain abdominal tone after pregnancy and childbirth.

Make sure that you can correctly activate your abdominal core muscles before commencing these exercises.

Correct Seated Posture

  • Sit tall on the exercise ball
  • Move forwards away from the back of the chair
  • Sit level so that your body weight feels even through your sitting bones
  • Lengthen your spine by lifting the crown of your head towards the ceiling
  • Raise your chest forwards and slightly upwards
  • Relax your shoulders back and down to keep your neck long
  • Maintain the inwards curve in your lower back throughout your exercise routine

Diastasis Recti Exercise 1: Seated Double Arm Reach

  • Start with correct seated posture (above)
  • Challenge your core by raising your body to balance on your heels if possible
  • Gently engage your lower deep abdominal muscles
  • Place your hands over your lower abdominal wall
  • Reach your arms forwards and backwards maintaining your deep abdominal contraction throughout
  • Touch your lower abdomen gently to remind yourself and check your deep abdominal activation
  • Perform up to 10 consecutive double arm reaches

Diastasis Recti Exercise 2: Single Arm Forwards Reach

  • Start in the position outlined above for Exercise 1
  • Progress by reaching alternating arms forwards with alternating arms
  • Maintain your gentle deep abdominal muscle contraction though out
  • Perform up to 10 consecutive alternate arm forward reaches

Diastasis Recti Exercise 3: Single Arm Reach and Rotate

  • Start out using the correct posture outlined above
  • Progress by reaching alternating arms to rotate your trunk
  • Maintain your gentle deep abdominal muscle contraction though out
  • Perform up to 10 consecutive alternate arm reaches to rotate your trunk

Tips for Diastasis Recti Repair Exercises

Promote your Diastasis Recti repair by:

  • Progressively challenging your deep abdominal muscles to work harder
  • Activating your deep abdominal muscles gently
  • Avoiding intense abdominal core abdominal exercises
  • Breathing normally throughout
  • Maintaining good posture
  • Practicing your deep abdominal core exercises regularly

Practice these core exercises daily and progress when you are confident that you can perform these exercises with appropriate core control.


Strength & Core Workout for Women (Download or Hard Copy)

Strength & Core Workout DownloadStrength & Core video is a pelvic floor friendly core exercise workout with Physiotherapist Michelle Kenway

This whole body workout that strengthens your core abdominal and pelvic floor muscles in addition to whole body strength and posture training.

Strength & Core Benefits

Strength & Core Workout includes exercises designed to:

  • Exercise safely and avoid injury
  • Train core abdominal muscles
  • Strengthen pelvic floor muscles
  • Strengthen & tone hips, butt and thighs
  • Improve posture
  • Strengthen back muscles
  • Improve body weight management
  • Improve flexibility


Learn More

We Welcome Your Comments



  1. Is 7 weeks postpartum too soon to determine if I have diastasis recti? I’ve got a bit of weight to loose yet but it does feel like there’s some separation above my navel. Also wondering if I should progressively do the different workout videos you’ve got on your YouTube channel or if I should do the exercises from a few of them in a day?
    Thank You!

    • Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Laura
      7 weeks is not too early to determine whether you have a diastasis recti. You can test using this diastasis testing technique. Initially start with the basic video on activating your core abdominal muscles lying down with diastasis. Then a month or so later you may like to progress to the seated core abdominal beginners exercisesIt all takes time Laura so take things slowly and get your basic technique right from the outset before progressing. All the best

  2. Hi Michelle, Do you cue gentle pelvic floor with your DRAM exercises ?

    • Michelle Kenway Physiotherapist says

      Hi Jo

      It really depends on who I’m working with, their problems and the stage of their exercises. If we are just starting out I focus on the deep abdominals as I think for many women getting correct activation is difficult enough that alone thinking about the pelvic floor as well. In later stage strengthening in a woman who has good pelvic floor control, then I might cue gentle coactivation of pelvic floor with deep abdominals.


  3. Would the inside out core and strength video be good for diastasis repair? My last child was 3 years ago and am in fairly good shape but still finding as soon as I eat my stomach bulges out.

Pelvic Exercises Physiotherapy


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