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.