What You’re Feeling—and Why It’s Fixable
If your belly still looks rounded weeks after birth—especially around the navel—you may be dealing with diastasis recti (DR), a normal separation and thinning of the connective tissue (linea alba) between the left and right “six-pack” muscles. Pregnancy stretches this tissue so your baby can grow. After birth, your body begins to remodel—but it needs the right inputs: coordinated breathing, smart movement, and progressive loading.
The goal isn’t a perfectly closed gap. Your real marker is tension and control—how springy and responsive the midline feels and looks when you move, lift, or laugh.
When pressure isn’t well-managed (think: bearing down, breath-holding, long crunch holds, or front planks too soon), the abdomen can dome at the center. With the plan below, you’ll rebuild from the inside out—starting with the diaphragm and pelvic floor so the deep core can share the load.
Self-Check: A Simple At-Home Screen
You can do a gentle check 2–3 weeks postpartum (or later) when you’re comfortable:
- Lie on your back, knees bent, feet on floor.
- Place two fingers horizontally at your belly button.
- Exhale to prepare; then slightly nod the chin and lift your head just off the floor.
- Feel the edges of the rectus muscles with your fingers. Note the width (fingers that fit between edges) and, more importantly, the tension beneath your fingers.
- Repeat above and below the navel.
Track weekly: write down “width” (approximate fingers) and “tension” quality (soft/springy/firm). Many people see tension improve before width changes.
Healing Principles (Read This First)
- Breathe 360°: Inhale = ribs widen and pelvic floor releases. Exhale = ribs knit, lower belly gently draws in, pelvic floor recoils.
- Exhale to move: Start the exhale before effort (standing, lifting the baby, rolling over).
- No doming: If the midline bulges, shorten the lever (arms/legs), slow down, or regress.
- Posture matters: Ribs stacked over pelvis. Over-arched or tucked postures reduce deep-core efficiency.
- Progress by control, not by date: Use the readiness checks at the end of each phase.
The 8-Week Postpartum Plan (No Crunches)
This plan assumes vaginal delivery or C-section after initial incisional healing; always follow your provider’s clearance. If you’re only starting at 8+ weeks postpartum, begin at Phase 1 for a week or two to master pressure control.
Phase 1 (Weeks 0–2): Reconnect & Reduce Pressure Spikes (5–10 min, 1–2×/day)
1) 360° Breathing (2–3 min)
- Positions: side-lying with pillows, reclined, or seated tall.
- Feel a wide, low inhale; exhale like fogging a mirror, ribs knit, lower belly draws inward 10–20% effort.
2) Pelvic Floor Awareness (1–2 min)
- On inhale: soften. On exhale: light recoil. No max squeezes.
3) Supine Heel Slides (2 min)
- Exhale to slide one heel a few inches; inhale return. Pelvis steady. 6–8/side.
4) Posture Resets + Short Walks
- Several 5–10 minute easy walks spread through the day. Stack ribs over pelvis, keep strides short.
Daily life: Exhale to roll out of bed, stand up, and lift the baby. Avoid long holds in front planks, sit-ups, heavy twisting, and breath-holding.
Advance when: You can perform heel slides with no doming, no back strain, and steady breathing.
Phase 2 (Weeks 2–4): Establish Tension & Control (10–12 min, 1–2×/day)
1) Low-Rib Wrap Breathing (2 min)
- Hands around low ribs; exhale = feel ribs glide inward, lower belly follows.
2) Marching (Supine or Seated) (2–3 min)
- Exhale to float one foot an inch; inhale down. Keep pelvis quiet. 8–10/side.
3) Pelvic Tilts to Neutral (2 min)
- Exhale = gentle posterior tilt; inhale = neutral. 8–10 reps. Avoid butt-gripping.
4) Wall Slides (2 min)
- Back to wall, small knee bend on exhale, return on inhale. 8–10 reps.
5) Side-Lying Clams (optional) (2 min)
- Small range, pelvis stacked. Exhale to open a few inches, inhale close. 8–10/side.
Advance when: No midline doming during marching or wall slides; you can talk through reps without breath-holding.
Phase 3 (Weeks 4–6): Load the Canister (12–15 min, daily or EOD)
1) Bridge Prep → Small Bridge (3 min)
- Heels under knees. Exhale to float hips 1–2 inches; inhale down. 8–10 reps. No tugging at incision if C-section—reduce range if needed.
2) Dead Bug—Arms Only → Arms + Short March (3–4 min)
- Exhale to reach one arm overhead; later add a small opposite heel float. Keep ribs nestled and belly flat.
3) Bear-Wall Hover Prep (2–3 min)
- Hands on wall, knees slightly bent, tip forward from ankles. Exhale to feel low belly tension; inhale release. This mimics anti-gravity core without floor planks.
4) Standing Hip Hinge with Counter Support (2–3 min)
- Hands light on counter. Exhale to hinge a few inches, inhale up. Spine long, ribs stacked. 6–8 reps.
Advance when: You can do dead-bug short marches with no doming or pelvic heaviness and speak a sentence during reps.
Phase 4 (Weeks 6–8): Strength with Symmetry (15–20 min, EOD)
1) Bridge with March (3 min)
- Small bridge; exhale to float one foot a centimeter; inhale down. 6/side.
2) Dead Bug—Opposite Arm/Leg Reach (3–4 min)
- Short lever first. Exhale to reach; inhale return. 5–8/side.
3) Elevated Incline Plank (3–4 min)
- Hands on a high counter or wall. Exhale to firm the low belly 10–20%; hold 10–20 seconds with soft, steady breaths. 3–4 sets. If doming appears, increase the incline or shorten the hold.
4) Sit-to-Stand (3–4 min)
- From a higher chair. Exhale to stand; inhale to sit with control. 8–10 reps. Keep knees tracking and ribs stacked.
5) Carry Practice (2–3 min)
- Hold a light object (or baby) centered, close to body. Walk 30–45 seconds with short steps and quiet ribs. 2–3 rounds.
Advance when: You can maintain a flat abdominal wall and easy breathing through all moves and daily tasks (laundry, stairs, stroller) without heaviness.
Daily Habits That Multiply Results
- Feeding setup: Bring baby to you with pillows; avoid slumping.
- Bowel strategy: Feet on a small stool, lean forward slightly, breathe wide—never strain.
- Lifting: Bring load close, exhale to lift, avoid twisting while loaded; pivot feet instead.
- Baby wearing: Keep baby high and centered; if straps make you lean back, adjust fit.
- Carry swaps: Alternate sides or use a centered carry to avoid one-sided rib flare and ab strain.
Re-Introducing Planks, Crunches, and Impact (After Phase 4)
When the wall/raised planks feel effortless and your dead-bug control is reliable:
- Knees-down Incline Plank (short holds): 10–15 seconds, 3–4 sets.
- Front Plank on Higher Surface: 10–20 seconds, keep breath flowing; no doming.
- Mini Curl-Up (if desired): Exhale gently, think “zip” under your fingers at the low belly; lift head/shoulders a few centimeters; inhale down. Stop if doming appears.
- Impact (walk → brisk walk → intervals): You should be able to brisk-walk 30 minutes with a flat abdominal wall and no pelvic heaviness first.
Rule of 3: If doming shows up in 3 consecutive reps, regress that day. Mastery beats mileage.
Troubleshooting Guide
Doming/coning persists:
- Start exhale earlier and reduce lever length.
- Check rib stack (are ribs flaring up?) and jaw/neck tension.
- Swap the move for a simpler one that you can perform perfectly.
Back or pelvic pain appears:
- Reduce load and range; add posture resets.
- Revisit breath mechanics and avoid butt-gripping in bridges/hinges.
End-of-day heaviness or leaking:
- Insert a 2-minute breath break mid-day; elevate feet briefly.
- Practice ‘The Knack’ before cough/sneeze and keep efforts sub-max that day.
C-section tugging:
- Shorten ranges, add soft abdominal support garments, and progress slower. See our C-section guide for scar care once cleared.
How to Measure Progress (Beyond the Mirror)
- Tension test: When you exhale and move, does the midline feel springy under your fingers?
- Control: Can you perform the day’s moves with flat abdominal wall and smooth breathing?
- Function: Do daily tasks (car seat, stroller in/out of trunk, groceries) feel more stable, with less end-of-day fatigue?
- Symptoms: Fewer episodes of heaviness, leaking, or back ache.
Write these notes down weekly. Small improvements compound fast.
When to See a Pelvic Health Professional
- Persistent or worsening doming even at low loads
- Ongoing back, pelvic, or hip pain
- Pelvic heaviness/dragging, difficulty controlling gas/urine, or urinary urgency
- Incisional concerns after C-section (redness spread, heat, drainage, opening, fever)
A pelvic health PT can individualize cues, progressions, and manual techniques to accelerate your results.
The Bottom Line
Your body is designed to recover—but it needs coordination first, strength second. Breathe wide, exhale-to-move, and pick the version of each exercise that keeps your midline flat and springy. Progress by control, not by the calendar. With consistent practice, your belly will look flatter, your spine will feel supported, and everyday life will feel easier—one well-timed breath at a time.