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Core & abs

Diastasis recti workout: a 12-week curl-up programme

In a trial of 70 women 6 to 12 months after giving birth, this programme made the tummy muscles thicker and stronger without widening the gap between them. As registered for the trial, it's 3 sets of 8 to 12 of each move, close to the most you can do, on 5 days a week for 12 weeks; the opening breaths, rests and cool-down are our additions. It builds strength; don't expect it to close the gap. If you gave birth in the last few weeks, start with the postnatal exercises and build up to this. The figure shows each move; it can't show the gap.

12 minBeginner5 movesNo equipmentAbs · Back
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoOn your back with your knees bent: breathe into the sides of your ribs, then breathe out slowlyHarder: Roll-up (Pilates)

Head lifts

3 rounds · Rest 30 to 60 s between sets

  1. Chest lift (Pilates curl-up)8 to 12 reps
    Beginner · Abs, Neck · 3D demoBreathe out, nod your chin and lift your head, with your shoulders coming up only a little. Look towards your knees, then lower slowlyHarder: Single-leg stretch (Pilates one leg stretch)

Curl-ups

3 rounds · Rest 30 to 60 s between sets

  1. Crunch8 to 12 reps
    Beginner · Abs · 3D demoCurl up until your shoulder blades just leave the floor, your low back staying down. Hands light on your headEasier: McGill curl-upHarder: Sit-up (3/4 sit-up)

Twisted curl-ups

3 rounds · Rest 30 to 60 s between sets

  1. Cross-body crunch8 to 12 reps, alternating sides
    Beginner · Abs · 3D demoCurl up and turn your ribs towards the opposite knee; keeping both feet on the floor is fine. Don't pull on your headEasier: McGill curl-upHarder: Sit-up (3/4 sit-up)

Cool-down

  1. Cat-cow6 slow reps
    Beginner · Back, Abs · 3D demoOn all fours, in a small, easy rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)

Tips

  • As registered for the trial, each set goes close to the most you can do: in practice, the last couple of reps should feel hard, and when 12 feel easy, slow each rep down (our suggestion). The women had one session with a physiotherapist first; if you can, do the same.
  • Judge progress by strength and comfort, not by your finger check: in the trial the gap didn't narrow or widen, but the tummy muscles got stronger.
  • If the middle of your tummy domes, slow down, breathe out as you lift and gently draw your lower tummy in first. If it keeps doming, do head lifts only for now and see a pelvic health physiotherapist.
  • Gave birth in the last few weeks? Start with the postnatal exercises: the NHS advises avoiding sit-ups to start with. Pregnant again? Use the pregnancy Pilates workout instead.
  • The trial was in women. Men can do the same moves, but they haven't been tested in men. With osteoporosis or a past spinal fracture, swap the curl-ups for dead bugs and bird dogs.
  • A painful bulge at or near your belly button, or one that won't go back in, needs a GP: it may be a hernia. Call 999 for very bad tummy pain with a swollen or discoloured bulge.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the diastasis recti workout: a 12-week curl-up programme take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 2 of its 5 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.