Where to Start if You Have Diastasis?
💬 If you notice:
- your belly “sticks out” even at rest
- when you get up from lying down, a “ridge” or gap appears in the middle of your stomach
- it’s been less than 6 months since childbirth
- you’re unsure how to start moving safely
👉 Begin with breathing exercises and deep core activation:
- diaphragmatic breathing while lying on your back, gently drawing the belly in on the exhale
- “stomach vacuum” while standing or sitting (if not pregnant)
- activation of the transverse abdominal muscle on all fours (drawing the belly in without straining the abs)
- light walking, gentle pelvic tilts, shoulder rotations without load
⏱ Just 5–10 minutes a day can start the recovery process. The key is consistency and avoiding sharp movements.
💬 If you already feel more confident and your core feels more stable, and:
- you know how to activate the deep abdominal muscles
- you can control your breathing and intra-abdominal pressure
- it’s been more than 6 months since childbirth
👉 Move on to gentle functional movement:
- standing exercises with core activation: slow squats, arm raises while engaging the core
- balance and coordination exercises
- walking at a moderate pace with focus on posture
- restorative yoga with an emphasis on the core (without planks or twists)
🚫 What to avoid at any stage:
- crunches, “classic ab exercises”, planks
- sudden sit-ups from lying down
- jumping and high-impact activities
- exercises that make the belly push outward (“dome-shaped” bulge)
🧘♀️ How IVA can help
- track the days when you feel heaviness, bloating, or tension
- log your exercises and how you feel afterwards
- gradually see your strength, stability, and confidence return
You don’t have to rush.
You don’t have to “recover in 3 weeks”.
But you can support yourself — gently, in tune with your body, not against it.