Your body does amazing things during pregnancy — growing and carrying new life is no small task. But along with that transformation, many women notice changes in their core that don’t just “bounce back” right after birth. One of the most common postpartum concerns is diastasis recti — yet so many moms have never even heard of it until they’re experiencing it.
If you’ve noticed a lingering belly “pooch,” a gap down the middle of your stomach, or just a feeling of core weakness after pregnancy, you’re not alone — and you’re definitely not broken. Let’s talk about what diastasis recti is, why it happens, and how you can begin healing.
What is Diastasis Recti?
Diastasis recti is a separation of the rectus abdominis muscles — the “six-pack” muscles that run down the center of your belly. Normally, these muscles are held together by connective tissue called the linea alba.
During pregnancy, as your uterus grows and your abdominal wall stretches to make room for your baby, the linea alba can thin and stretch apart. This leaves a gap between the left and right sides of your ab muscles.
It’s incredibly common: research shows that up to 2 in 3 women experience diastasis recti after pregnancy.
Why Does It Happen?
Pregnancy puts a lot of pressure on your abdominal wall — and that’s not a bad thing; it’s simply part of the process. Several factors can influence whether diastasis recti develops and how severe it may be:
Growing Baby: As your belly expands, the connective tissue naturally stretches.
Hormones: Relaxin and progesterone soften ligaments and connective tissues, making them more flexible (and sometimes more prone to separation).
Multiple Pregnancies: With each pregnancy, your core muscles may weaken a little more if not properly supported.
Genetics: Some women’s connective tissue is naturally more elastic than others.
Movement Patterns: How you get out of bed, lift, or carry weight during pregnancy and postpartum can either help support your core — or put more stress on it.
How to Tell if You Have Diastasis Recti
A common sign is a visible “doming” or bulging down the midline of your stomach when you sit up, cough, or strain. You may also feel softness or a gap when pressing gently around your belly button.
The good news? This condition is treatable — and in many cases, fully reversible with proper care.
Healing Diastasis Recti Postpartum
Healing isn’t about doing crunches or planks — in fact, those moves can make things worse in the early stages. Instead, the focus is on retraining your core from the inside out. Here’s how:
1. Reconnect With Your Breath
Breathing properly is the foundation of healing. Start with diaphragmatic breathing, where you inhale into your ribs and belly and exhale while gently engaging your deep core (think: hug your baby gently toward your spine).
2. Engage the Deep Core Muscles
The transverse abdominis (your body’s natural “belt”) plays a huge role in closing the gap. Gentle exercises like heel slides, pelvic tilts, or modified dead bugs can help activate these muscles safely.
3. Strengthen the Whole Core System
Healing isn’t just about your abs — it includes your pelvic floor, back, and hips. A balanced, progressive program helps restore stability and function.
4. Avoid Common Aggravators
Movements that put excessive pressure on the midline (like crunches, sit-ups, and heavy twisting) can slow healing. Learning safe movement strategies for everyday activities — even how you roll out of bed — is just as important as exercise.
5. Seek Guidance
Every woman’s body and recovery are different. Working with a pre/postnatal certified trainer (like me!) ensures you get a customized program to support your healing safely and effectively.
The Takeaway
Diastasis recti is common, but it’s not something you have to “just live with.” With the right knowledge, movements, and support, you can absolutely restore strength to your core and feel confident in your body again.
Healing takes time, but every small step counts. And remember — your body has already done something incredible. Now it deserves the care and support it needs to thrive postpartum.
💌 Ready to Start Healing Your Core?
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Your postpartum journey doesn’t have to be overwhelming. With guidance and consistency, you can rebuild strength, heal from the inside out, and feel empowered in your body again!
You may have heard old wive’s tales warning to steer clear of any physical activity during pregnancy; however, there are a myriad of studies showing the benefits of exercise during pregnancy. Maintaining a regular exercise routine has physical and mental benefits for both mama and baby, as well as helping to prepare the body for labor and delivery and set you up for a speedy recovery postpartum.
Exercising during pregnancy helps reduce the risks of pregnancy-related health conditions such as gestational hypertension and gestational diabetes. Strength training during pregnancy is particularly beneficial as it also reduces risk for pregnancy-related chronic pains and aids in pain management, improves balance, helps train the body for labor and delivery, and promotes better postpartum recovery.
Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.
Benefits of Strength Training During Pregnancy
While there are so many different types of exercise that benefit expectant mamas during pregnancy, strength training is among the most advantageous due to its various physical and psychological benefits.
Physical health benefits
reduce length of labor and pain of childbirth
enhance endurance for labor and delivery
reduce or eliminate pain associated with pregnancy
prevent gestational diabetes or hypertension
improve calcium absorption
strengthen, tone, and give better control of the pelvic floor
lower risk of labor and delivery complications
improve muscle tone and strength
maintain general health
Psychological benefits
boost mood and reduce anxiety
relieve tension and stress
increase energy (especially in the third trimester)
improve immune system (which gets passed to baby too!)
increase body confidence
Improving your body’s lean muscle mass through strength training while pregnant helps maintain a healthy body composition, or the amount of fat mass versus lean muscle mass within the body. During pregnancy, hormonal changes shift the body’s metabolism to concentrate on storing fat to act as for insulation for the baby as well as energy reserves for both mama and baby to support fetal development. Building muscle through strength training helps to keep the overall body composition balanced, despite the additional fat stores, and will help with fat loss during the postpartum recovery.
Additionally, there are many strength training exercises for the legs, hips, core, and pelvic floor that help prepare the body for labor and delivery by strengthening the muscles the body will utilize during contractions and pushing. This can help lower the time spent laboring and pushing, as well as reduce the pain associated with it.
Benefits to Baby
When mama is healthy and feeling good, baby is healthy and feeling good, too! Children born of fit pregnancies are leaner, healthier, and more intelligent – and these benefits last a lifetime! Exercising while pregnant improves the baby’s health and development, not only in the womb, but for years to come, setting them up for a long and healthy life.
Baby also reaps the benefits of an easier labor. Shorter and less painful labors lower the risk of complications and increases the likelihood of high Apgar scores.
Recommended Strength Training Exercises for Each Trimester
First Trimester
There are little modifications needed to your normal exercise routine within the first trimester. At this point, the baby is not big enough to have displaced any of your other organs or muscles, or add significant weight to your body. The biggest physiological impact in the first trimester will be symptoms such as nausea, fatigue, and shortness of breath. Focus on pacing yourself in the trimester and just doing what you can to stay active and keep your body feeling good!
Recommended Strength Training Exercises
gentle or modified core exercises
planks or modified planks
bird-dog
dead bug
glute bridge
total body strengthening – light to medium weights
upper body
chest press
bentover row
bicep curls
front and lateral shoulder raises
tricep kickback extension
lower body
squats
deadlifts
lunges
seated leg extension
Second Trimester
The second trimester usually arrives with much-needed relief from nausea and fatigue – take advantage of this to focus on strengthening the body to prepare for labor and delivery prep! Be mindful of your growing baby bump putting extra pressure on the pelvic floor, spine, and abdominal wall. At this point, all core exercises should be modified for pregnancy safety, and exercises that have you laying on your back should be limited or avoided. Working on strengthening the core and legs to help promote balance will help make the third trimester more comfortable, but take care not to create environments that pose a fall risk (i.e., standing or jumping on uneven or high surfaces, etc) as your center of gravity shifts greatly throughout pregnancy.
Recommended Strength Training Exercises
for labor and delivery prep
squats
lunges
sumo squats
hip abductions
glute extensions
for postural support
chest fly
lat pulldown
machine chest press
rear delt fly
seated rows
for pelvic floor
clamshells
fire hydrants
donkey kicks
glute bridge
Third Trimester
The third trimester sees the most growth, putting ever-increasing strain on the body. Building and maintaining adequate strength will go a long way for pain management and balance and stabilization as the body continues to change and expand to accommodate the rapid growth of baby as you near the finish line! Focus on strengthening the core, pelvic floor, hips, and glutes to help improve balance as well as reduce chronic pregnancy-related pains.
When starting a new exercise program of any kind, particularly while pregnant, it is important to refer to your physician or health care team to ensure it is safe for you to do so. Start small, and slowly build up to your desired frequency and duration. The American College of Obstetricians and Gynecologists (ACOG) recommends striving for 30 minutes of moderate-intensity activity five days a week. If you are just starting out with your exercise routine, you can start with doing 10 minutes 2-3 times a day, 2-3 times per week, and build up to 30 minute increments five times per week.
It is recommended to perform strength training activities 2-3 times per week, so plan to incorporate different activity types into your exercise routine. Aerobic activity – otherwise known as cardio – is important to maintain heart and lung health and function, and flexibility exercises or prenatal yoga help to maintain mobility and reduce pains. Aim to balance your weekly exercise routine with a variety of strength training, cardio training, and flexibility training to create a well-rounded program that will help keep your body healthy and strong!
Myths vs. Facts about Strength Training and Pregnancy
Myth #1: Pregnant People Shouldn’t Do Any Strenuous Activities or Lifting
Fact: Pregnant women operate at 2.2 times their normal metabolic rate — almost the maximum possible (2.5x), every day, for some 270 days, researchers found
I like to say that pregnancy is a strenuous activity in and of itself! Your body is adapting and making rapid changes at a pace that does not occur naturally at any other phase of life. It is important to maintain – or begin – an exercise routine that can help support your body throughout these changes and keep you feeling good. That being said, pregnancy is not the time to be setting new records! Let your body set the pace and aim for consistency, not PRs!
Myth #2: Pregnant People Should Avoid Core Workouts
Fact: The core muscles support the weight of the growing uterus as well as being instrumental during pushing in labor and delivery.
In fact, exercise during pregnancy is associated with the occurrence of full-term pregnancy! Exercising during pregnancy also helps prepare the lungs, heart, and muscles for successful labor and delivery.
In conclusion, strength training during pregnancy offers numerous benefits, including improved physical health, enhanced endurance for labor, and reduced pain, all while boosting mental well-being. By incorporating strength exercises, expectant mamas can support a healthy pregnancy, prepare their bodies for labor, and promote a quicker postpartum recovery. Staying active not only benefits mama but also contributes to the baby’s health and development throughout their entire childhood. Adopting an exersice routine for pregnancy is one of the first and best gifts you can give your little one, before even bringing them into this world, that will stay with them for a lifetime!
Did you strength train during your pregnancy? Let us know in the comments below?
There are so many changes that the body undergoes throughout pregnancy; namely around the abdominal area with the growth of the beloved baby belly bump! In addition to being totally adorable, the growing belly also has physical impacts on the body, such as putting pressure and weight on the pelvic floor muscles, and shifting the body’s center of gravity forward, affecting balance and posture. (Check out our post on Understanding Your Body: Changes to Expect During Pregnancy for more!)
Building and maintaining a strong core throughout your pregnancy is vital for counteracting these impacts. Sufficient core strength can help restore your sense of balance despite the shifting center of gravity, aid in the management and reduction of chronic pregnancy-related pains (particularly those related to posture or spinal and pelvic alignment), prepare the body for labor and delivery, and set yourself up for an improved postpartum recovery.
Disclaimer: Before starting any new exercise routine during pregnancy, it is crucial to consult with your healthcare provider or medical care team. This post is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or exercise during pregnancy. Your health and the health of your baby are of utmost importance.
Understanding Core Strength
We tend to think of the core as our “6-pack muscles,” the prominent abs you see around the belly button on a chiseled body. However, the core is so much more! The core includes your abdominal muscles (upper, lower, middle, transverse, and oblique abdominals), supporting & stabilizing muscles of the chest and back, lower back muscles, hip flexors, glutes, pelvic floor, and diaphragm.
Having a strong core doesn’t just equate to a 6-pack, but actually indicates a strong foundation for all of the body’s movements to draw from. A strong core supports proper posture and a strong sense of balance. In other words, when your core is strong, your body is better equipped to function smoothly and with less joint or tissue-related pains.
Benefits of Core Strength During Pregnancy
A strong core throughout pregnancy will provide the same benefits of having a solid foundation for all movements and improved posture. Since core strength is so important for a changing pregnant body, there are also additional benefits to enjoy!
Many pregnant people suffer from chronic pregnancy-related pains such as low back pain, neck and shoulder pain, and sciatic nerve and hip pain. When your core muscles are strong, they help support the spine and promote postural alignment throughout the spine, hips, and pelvic area. This can reduce the pains that arise along the neck, shoulders, and back due to the postural misalignment that often occurs as the body’s center of gravity shifts forward.
The pelvic floor is an important part of the core that functions as a net spanning the pelvis and supporting the pelvic organs (such as the bladder and uterus). Strengthening the core also strengthens the pelvic floor; a strength you will rely on and appreciate throughout the pregnancy as the pelvic floor muscles bear the growing weight of your baby and uterus.
A strong core and pelvic floor serves you well not only during the pregnancy, but also during labor and delivery. These muscles are responsible for pushing during contractions in delivery; the stronger they are, the more helpful they’ll be! Lastly, the benefits of a strong core continue into the postpartum period as it helps to promote healing and recovery.
Safe Core Strengthening Exercises for Pregnancy
Although it is safe and beneficial to strengthen the core throughout pregnancy, it should be done with some modifications in mind. When working to strengthen the core, be mindful to strengthen the entirety of the core, not just the “6-pack muscles”!
More specifically, avoid movements that seek to isolate the muscles in the abdominal wall, such as sit-ups or crunches. The abdominal wall stretches and shifts during pregnancy as the growing uterus crowds and pushes on the muscles of the abdominal wall, weakening them and sometimes resulting in diastasis recti, or a separation of the abdominal wall. Overworking these muscles during pregnancy puts you at risk of injury to these and surrounding muscles.
If you have specific questions about appropriate core-strengthening exercises, how to perform them, or what’s safe, contact us or consult with a certified trainer who has a background in prenatal fitness.
Some ideal core-strengthening exercises that are safe to perform throughout pregnancy are:
1. Pelvic tilts
2. Modified planks
3. Cat-cow stretches
4. Clamshells
5. Bird-Dog
6. Side-lying Leg Lifts
Common Concerns and Misconceptions
Don’t core exercises during pregnancy squish the baby?
Not at all! When performed properly and with the necessary modifications, core exercises support a changing body throughout pregnancy, labor, delivery, and recovery. Additionally, the baby is well-protected within the uterus, and the modifications made to pregnancy-safe core exercises prevent direct pressure on the uterus itself.
While it is true that the muscles of the abdominal wall shift and stretch during pregnancy to accommodate the growing baby, the muscles do not disappear! Intentionally maintaining core strength can limit and reverse the abdominal weakening many pregnant people experience.
Will exercising harm the baby?
Quite the opposite – exercising while pregnant is extremely beneficial to the baby, as well as the pregnant person. The American College of Obstetrics and Gynecology (ACOG) has found that physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. In fact, exercise during pregnancy is associated with the occurrence of full-term pregnancy. It has also been shown to reduce the risks of birth defects or complications in delivery, such as meconium-stained amniotic fluid, umbilical cord entanglement, abnormally fast fetal heart rate, or the need for emergency C-sections.
The benefits of exercise during pregnancy also extend well beyond the duration of the pregnancy. Children born of fit pregnancies are leaner, healthier, and more intelligent well into their later childhood years.
Having a strong core helps support your pregnancy, your growing belly, and your baby. A strong core aids in balance, posture, and alignment, which can alleviate common pregnancy-related pains. It also benefits labor and recovery postpartum. Remember, prioritizing your health and well-being during this time is crucial for both you and your baby! What concerns do you have about working out while pregnant? Tell us in the comments below!
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