PostpartumDiastasis Recti After Pregnancy: How to Check, Exercises That Help, and What Makes It Worse
Two-thirds of women have diastasis recti after pregnancy. Self-check method. Crunches make it WORSE. The correct exercises to close the gap.
By TeachToddler Editorial Team · Updated April 11, 2026 · Postpartum
📖 Before You Begin: What to Know
Success with diastasis recti starts with understanding the fundamentals. Here's the context that makes everything else work better.
- Set realistic expectations — change takes time, especially with young children
- Consistency is more important than perfection
- Every child responds differently — be prepared to adapt your approach
- Involve all caregivers so the approach is unified
- Create a calm environment — stress undermines learning for both parent and child
📝 Step-by-Step Approach
Follow this evidence-based, step-by-step method recommended by pediatric specialists and experienced parents.
- Step 1: Assess readiness and current baseline — know where your child is now
- Step 2: Prepare the environment and gather any materials you'll need
- Step 3: Introduce the concept gradually through play and modeling
- Step 4: Practice regularly with positive reinforcement for any effort
- Step 5: Be patient with setbacks — they're a normal part of learning
- Step 6: Celebrate milestones and adjust your approach as needed
Pro Tip: The most common mistake parents make is moving too fast. When you feel like slowing down, slow down even more. Building a strong foundation prevents having to start over.
⚠️ Common Mistakes to Avoid
Learning from other parents' experiences can save you weeks of frustration. These are the most frequent pitfalls.
- Comparing your child's progress to others (or to social media highlight reels)
- Using punishment or negative reinforcement, which creates anxiety and resistance
- Being inconsistent — changing approaches before giving them time to work
- Ignoring your child's emotional state — forcing progress when they're tired or upset
- Forgetting to celebrate small wins — progress is progress, no matter how small
🏆 Troubleshooting: When It's Not Working
If your initial approach isn't yielding results after a reasonable period, try these adjustments before giving up.
- Take a 1-2 week break and try again — sometimes children just aren't ready yet
- Try a different method or approach that better suits your child's temperament
- Rule out underlying issues like illness, sleep problems, or stress
- Consult with your pediatrician or a specialist for personalized guidance
- Connect with a parent support group for tips from those who've been through it
🎯 Signs of Success
How do you know your approach is working? Look for these positive indicators.
- Gradual improvement over days or weeks (not necessarily immediate)
- Your child shows willingness and sometimes initiates the behavior on their own
- Decreased resistance or frustration during practice
- Consistency in different settings (home, daycare, with different caregivers)
- Your child seems proud of their progress