Diastasis recti (separated abdominal muscles) can make you feel insecure about your body, especially after pregnancy. Exercise here is not about "fixing" you quickly, but about rebuilding connection, control, and confidence in your core at a pace that suits you. The goal is often better function in everyday life: to be able to lift, carry, and move without feeling "unstable" around your abdomen.

When exercising with separated abdominal muscles, it typically makes sense to start with exercises where you can maintain calm breathing and feel support around your entire abdomen.

• Breathing with focus on expansion in the sides and back of the ribs.
• Gentle activation of the pelvic floor and deep abdominal muscles on exhalation, without "sucking the belly in hard".
• Pelvic tilt lying down, slow and controlled.

Stop or scale down if you see a clear "doming" or bulging along the midline, or if the exercise causes discomfort.

Core training for diastasis is often about quality rather than intensity. Choose exercises where you can keep your ribs down, your pelvis relatively neutral, and tension evenly distributed.

• Heel slides (slide your foot along the floor) with calm exhalation.
• Dead bug variations with small range of motion.
• Side plank on knees (short hold time, good form).
• Glute bridge (focus on posterior chain and stability).

Take breaks, and it's better to train a little and often than "all at once."

Rehabilitation becomes easier when you have some simple guidelines to follow.

1. Exercise at a level where you can breathe calmly throughout the exercise.
2. Avoid pushing your abdomen out towards the midline if you can see or feel bulging.
3. Prioritize everyday strength: sitting and standing, carrying, walking, light strength, and good technique.

If you are unsure what you can do after a C-section, or if you have pain, a feeling of heaviness, or pronounced bulging, a physiotherapist with postpartum knowledge can help with a safe plan.

Some classic abdominal exercises can create high pressure, especially early in the process. This does not mean they are always forbidden, but that they often require scaled variations and gradual build-up.

• Sit-ups and full crunches.
• Leg raises with straight legs if you lose control in your abdomen.
• Long planks if you experience bulging or hold your breath.
• Heavy lifting too early without stable breathing and technique.

Instead, use shorter hold times, smaller ranges of motion, and more support from your breathing.

Some people find that gentle support around the abdomen makes it easier to move confidently, especially at the beginning of rehabilitation. Support does not replace exercise, but can be a supplement during periods when the body feels "loose" or tired.

An adjustable support belt may be relevant if you want extra stability in everyday life and during light exercise, e.g. Support Belts and the product Maternity Support Belt.

If you are in the postpartum period and need practical basic products for comfort and recovery, Postpartum can also be a natural place to start.