If you’ve noticed a gap or a “doming” down the middle of your belly after birth, meet diastasis recti — the very common separation of your ab muscles that pregnancy causes. It’s not a flaw, it’s not permanent, and you can absolutely rebuild. But how you rebuild matters enormously — some popular ab moves make it worse.

Here’s the safe way back. Check with your doctor or a pelvic floor physio first.

First, What Is It?

During pregnancy, your growing belly stretches the connective tissue between your ab muscles, leaving a gap. Most women have some degree of it right after birth — it’s normal. The goal isn’t to “suck it in,” it’s to gently rebuild deep core strength so the gap narrows and functions again.

The #1 Rule: Avoid “Doming”

Watch your belly during any core move. If it domes or bulges outward down the middle, stop — that move is putting pressure on the gap, not healing it. Gentle, deep, flat engagement is what you want.

Safe Moves to Start

1. Deep Belly Breathing

Lie back, inhale to expand, exhale and gently draw your belly button toward your spine. This wakes up the deep core. Start here.

2. Pelvic Tilts

On your back, gently rock your pelvis to flatten your lower back to the floor. Small, controlled, effective.

3. Heel Slides

On your back, slowly slide one heel out and back while keeping your core gently engaged and flat (no doming).

4. Toe Taps

Tabletop legs, slowly lower one toe to tap the floor and return. Control over speed.

Moves to AVOID (For Now)

These put pressure right on the gap:

• ❌ Crunches and sit-ups
• ❌ Planks (until cleared and stronger)
• ❌ Twisting ab moves
• ❌ Anything that makes your belly dome

Support Helps

A supportive high-waisted legging (or a physio-recommended band) can give gentle support as you rebuild — but it’s a helper, not a substitute for the deep-core work.

Bottom Line

Rebuild diastasis recti with gentle deep-core work — breathing, pelvic tilts, heel slides — and skip crunches and planks until you’re stronger and cleared. Watch for doming, go slow, and be patient. Your core knits back together with the right moves, not the hard ones.