01/09/2026
Diastasis recti after pregnancy? You’re definitely not alone. 🤍
After three babies, our receptionist Ellen is showing us one of the common signs associated with diastasis recti — “coning” or “doming” through the midline of the abdomen.
Diastasis recti is something many women experience during and after pregnancy. As the abdominal wall stretches to make room for baby, the abdominal muscles can separate.
The good news? There are ways to support your core, rebuild strength and improve abdominal function. 💪🏼 Ellen is practising what we preach, demonstrating some of the exercises we use to slowly and progressively build core strength and control:
1️⃣ Bent knee drop-outs
2️⃣ Heel slides
3️⃣ Dead bugs
4️⃣ Alternating tabletop leg lifts
5️⃣ Pallof press — using a Theraband to progressively add resistance as your strength improves
A few things to focus on:
✔️ Engage your pelvic floor throughout each repetition, then relax between repetitions.
✔️ Aim to avoid or minimise coning/doming throughout the exercises.
✔️ Focus on controlled, quality movement rather than rushing through the reps.
Had a baby and concerned about diastasis recti?
Book an assessment with our Physio to find out how we can assess your core and help you get started with an exercise program tailored to you. 🤍
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