Pregnancy brings incredible change, and your core is right at the center of it. As your baby grows, the abdominal muscles naturally lengthen and widen to create space — this separation is normal and necessary during pregnancy.

For many women, this natural widening can persist after delivery as diastasis recti, where the two sides of the abdominal wall remain separated along the midline. This is common, affecting an estimated 60% of women during pregnancy and postpartum.

While diastasis during pregnancy itself is unavoidable, what happens after pregnancy is not. With the right core-safe exercises and guidance, you can support optimal healing postpartum, reduce the severity of diastasis, and restore strength, control, and coordination across your core and pelvic floor.

This guide from Corelife Wellness, a top-rated pelvic health clinic in Oakville, Ontario, walks you through five safe and effective exercises to practice during pregnancy. Backed by pelvic health science and guided by our expert team, these movements are designed to help you stay strong and supported throughout your pregnancy.

What Is Diastasis Recti?

Diastasis recti is the partial or complete separation of the rectus abdominis, the “six-pack” muscles, along the linea alba (the connective tissue running down the center of your abdomen). It often occurs during pregnancy when the growing uterus puts pressure on the abdominal wall.

Symptoms Can Include

• A visible bulge or “doming” in the belly, especially when sitting up
• Weakness in the core or back
• Poor posture or lower back pain
• Pelvic floor dysfunction, such as bladder leaks or pressure

When left unaddressed, diastasis recti can contribute to ongoing core dysfunction after pregnancy. Supporting your core during pregnancy with safe strengthening and physiotherapy helps set the foundation for better recovery postpartum.

Why Core-Safe Exercise Matters During Pregnancy

Not all abdominal exercises are safe during pregnancy. Traditional moves like crunches or planks can increase intra-abdominal pressure, putting strain on the midline and worsening or causing separation if you can’t control your core and breathing mechanics properly.

Instead, we recommend gentle, core-safe exercises that:

• Support your growing belly
• Activate the deep core muscles (like the transverse abdominis)
• Engage the pelvic floor without bearing down
• Promote proper breathing and posture
• Reduce the likelihood of bladder leaks and pelvic pain

Our team at Corelife Wellness in Oakville guides clients through these movements as part of personalized pelvic health physiotherapy and Venus Ab Rehab programs postpartum.

5 Core-Safe Exercises to Prevent Diastasis Recti

Here are five physiotherapist-approved exercises that are safe to perform during all trimesters of pregnancy (with medical clearance). Always listen to your body and consult your healthcare provider before beginning a new exercise routine.

1. Diaphragmatic (Deep Belly) Breathing

Why It Helps

Deep breathing trains your diaphragm and core to move in sync. It gently engages the transverse abdominis and helps coordinate with the pelvic floor, supporting intra-abdominal pressure control.

How To Do It

1. Sit or lie on your side in a comfortable position.
2. Place one hand on your chest, the other on your belly.
3. Inhale deeply through your nose, letting your belly (not your chest) expand.
4. Exhale slowly through pursed lips, gently drawing your belly button in toward your spine.
5. Repeat for 5–10 breaths.

Pro Tip

Think of it as “core connection” breathing. It sets the foundation for all the movements that follow. You can try engaging and lifting your pelvic floor as you breathe out!

2. Pelvic Tilts (on all fours) – AKA “cat-cows.” 

Why It Helps

This movement strengthens the deep core and pelvic floor while relieving lower back tension..

How To Do It

1. Start on all fours with knees under hips and hands under shoulders.
2. Inhale and let your belly gently drop.
3. Exhale, draw your belly button toward your spine, and tuck your pelvis under slightly (flattening the lower back).
4. Repeat for 10–15 repetitions.

Safety Note

Avoid excessive spinal arching. Keep the movement gentle and controlled. Remember to engage your core when you draw your belly button to your spine. 

3. Modified Side-Lying Leg Lifts

Why It Helps

Targets the glutes and outer hip muscles to support pelvic alignment, crucial for core stability during pregnancy.

How To Do It

1. Lie on your side with your knees bent, supporting your head with your hand.
2. Keep hips stacked and gently lift the top leg 4–6 inches.
3. Slowly lower without rotating the pelvis.
4. Do 10–12 reps per side.

Progression:

Add a resistance band around your thighs if your physiotherapist clears it. Remember to engage your core during points of pressure increase. 

4. Heel Slides with Core Engagement

Why It Helps

Activates the lower core (transverse abdominis) without putting pressure on the linea alba.

How To Do It

1. Lie on your back with knees bent and feet flat on the floor. (Use a wedge or pillow under your back if needed.)
2. Inhale to prepare.
3. Exhale, gently draw in your lower belly, and slowly slide one heel forward, keeping contact with the floor.
4. Inhale to bring it back.
5. Alternate sides for 10 reps.

Note

If you notice any coning or doming in the midline, stop and consult a pelvic health physiotherapist.

5. Wall Sit with Core & Floor Connection

Why It Helps

Combines leg strength, posture alignment, and gentle core/pelvic floor engagement.

How To Do It

1. Stand with your back against a wall, feet hip-width apart, and a few feet away.
2. Slide down into a mini-squat, keeping your back flat and knees behind toes.
3. Inhale, then exhale as you gently engage your pelvic floor (imagine lifting a blueberry) and draw your belly in.
4. Hold for 5–10 seconds, then release.
5. Repeat for 5 reps.