Can I do yoga if I have diastasis recti?

Yes, but avoid poses that involve backbends, twists, or planks until your core is stronger. Choose restorative or postnatal-focused classes.

How do I know if I have diastasis recti?

A physio can assess you, but you may also notice doming in the midline when you lift your head from a lying position.

Exercises to Avoid Postpartum If Your Belly Hasn’t Healed Yet

Your belly might look healed, but that doesn’t always mean it
In this article:
What Is Diastasis Recti and Postpartum Core Weakness?
How Unsafe Exercises Can Impact Healing
High-Risk Exercises to Avoid (Especially in the First 6–12 Weeks)

is healed. After giving birth, especially vaginally or via C-section, your abdominal muscles have undergone intense stretching and sometimes even tearing. For many people, this leads to diastasis recti—a condition where the two sides of the rectus abdominis (the "six-pack" muscle) separate. If you jump back into planks, crunches, or heavy lifting too soon, you could strain this area and make recovery harder, or even risk long-term issues like pelvic floor dysfunction or hernias.

This isn't just about aesthetics. It's about internal pressure, organ stability, and deep muscular support. If your belly still feels weak, domes outward, or causes back pain during movement, it’s worth pausing and re-evaluating your exercise routine.

What Is Diastasis Recti and Postpartum Core Weakness?

Let’s start with what’s happening beneath the surface.

Diastasis recti occurs when the linea alba, the connective tissue between the two sides of your rectus abdominis, stretches and thins out during pregnancy. In many cases, it doesn’t return to its pre-pregnancy strength for weeks or months after birth.

You may also experience:

Core instability
Doming or coning of the belly when you sit up
Lower back pain
Pelvic floor dysfunction
Digestive issues or bloating

Even without diastasis recti, your core muscles and pelvic floor are weakened post-delivery and need time to rebuild strength. Exercising on an unhealed core can worsen the problem.

How Unsafe Exercises Can Impact Healing

Certain movements increase intra-abdominal pressure or load the core unevenly, which can:

Exacerbate muscle separation – delaying recovery from diastasis recti.
Strain the pelvic floor – risking prolapse or urinary incontinence.
Impair posture and cause back pain – by overcompensating with other muscle groups.
Trigger hernias – due to abdominal wall weakness.

This is not to scare you. Done too soon or without modifications, even well-meaning workouts can be counterproductive during recovery.

High-Risk Exercises to Avoid (Especially in the First 6–12 Weeks)

These exercises place undue strain on the midline and should be avoided until your core has healed, ideally confirmed by a physiotherapist.

1. Full Sit-ups and Crunches

These cause the abdominal wall to bulge outward, stressing the linea alba.
They reinforce poor motor patterns in a weakened core.

2. Planks and Push-ups (Traditional Forms)

Unsupported front-loading increases intra-abdominal pressure.
Many postpartum bodies lack the deep core strength to stabilise safely in this position.

3. Leg Raises or Flutter Kicks

Lying on your back and lifting both legs taxes your lower abs and may cause the belly to dome.

4. Bicycle Crunches

The twisting and lifting motion challenges both your abs and back, increasing the risk of strain or bulging.

5. Jumping or High-Impact Movements

Running, jumping jacks, burpees, or skipping rope all challenge pelvic floor stability and can worsen incontinence or prolapse risk.

6. Heavy Lifting (Weights or Toddlers!)

Lifting with a compromised core increases the risk of abdominal hernia and back injury.
Always exhale on exertion and engage your pelvic floor if lifting can’t be avoided.

Signs You’re Not Ready for Core-Intense Exercise

Stop or modify any exercise if you notice:

Belly doming or coning during exertion
Pressure or heaviness in the pelvis
Urinary leakage
Pain in the lower back, abdomen, or pelvic area
A visible gap in your abs (more than 2 fingers wide)

These signs suggest your core is still healing, and you may need a different kind of support before returning to full workouts.

Safe Alternatives While You Heal

You don’t have to stop moving. Just shift how you move.

Postnatal pelvic floor exercises (Kegels with breath coordination)
Core reactivation drills, like diaphragmatic breathing or heel slides
Gentle walking for circulation and energy
Side-lying leg lifts or bridges (with pelvic support)
Physiotherapist-supervised core rehab plans with controlled progression

Always work with a pelvic physiotherapist if you suspect diastasis recti or pelvic floor weakness.

How Long Should You Wait?

Everybody heals at a different pace. While some recover their core function within 8–12 weeks, others may take 6 months or more. C-section recovery may require longer rest and focused rehab. Rather than rushing, focus on functional recovery.

If you’re unsure whether your belly has healed:

Book a postpartum physiotherapy assessment (especially common in India’s urban centres now)
Avoid guessing based on appearance alone
Be cautious with online fitness programs that don’t address core health

Avoiding high-strain exercises until your belly heals is a powerful act of protection. Trust your body, get expert help, and rebuild with respect. When your core is ready, it’ll support you more fully than ever before.

FAQs on Exercises to Avoid If Your Postpartum Belly Hasn’t Healed Yet

Can I do yoga if I have diastasis recti?
Yes, but avoid poses that involve backbends, twists, or planks until your core is stronger. Choose restorative or postnatal-focused classes.
How do I know if I have diastasis recti?
A physio can assess you, but you may also notice doming in the midline when you lift your head from a lying position.