How to Manage Diastasis Recti During Pregnancy: Practical Tips for Everyday Movement
Pregnancy changes everything—your routines, your energy, your pace, and yes, your core.
One of the most common (and most misunderstood) changes is diastasis recti, the natural separation of the abdominal muscles as your body changes to make space for baby.
Nearly 100% of pregnant bodies will experience some degree of abdominal separation. That’s not a failure. It’s physiology. You could do everything right and still have a level of diastasis.
But how you move during pregnancy can make a huge difference in how well your core functions, how supported your body feels, and how you recover postpartum.
Here’s how to support your core in everyday life—without fear, restriction, or perfection.
What Is Diastasis Recti?
Diastasis recti is the thinning and widening of the linea alba (the connective tissue down the center of your abdomen). This makes space for your growing baby.
It’s not dangerous on its own, but unmanaged pressure or repetitive strain can make the separation feel more symptomatic—think doming, coning, low back pain, or that sense of “falling forward.”
The goal isn’t to prevent diastasis but to understand it.
Luckily, classes with Body Rich Movemeent manage intraabdominal pressure, move intentionally, and keep your core working with you… through all trimesters.
If you’re already noticing coning or want to minimize separation, try these tips.
These small, powerful adjustments support your core, pelvic floor, and low back during pregnancy and beyond.
1. Practice 360° Breath (Your Foundation)
Also called hug the baby or core breath. Before we talk movements, we talk breath.
Your breath is your pressure regulator.
Try this:
Inhale through your nose, letting your ribcage expand out and back like an umbrella.
Exhale slowly through pursed lips, gently lifting your pelvic floor and knitting your ribs toward each other.
Use this breath during transitions—standing, rolling in bed, lifting, getting out of a chair—so your core has the support it needs.
2. Barrel Rolls
Rolling straight up out of bed or off the floor puts direct outward pressure on the linea alba.
Barrel rolls help you use your whole body instead of going straight through your abs.
How to do a Barrel Roll:
Start on your side.
Hug your knees slightly in (if comfortable).
Roll to your side as one unit (shoulders and hips moving together).
Plant your hands.
Exhale as you press yourself up to sitting—your core + arms working together.
This keeps strain off the abdominal wall.
3. Getting Up from a Chair (Yes, There’s a Better Way)
Standing straight up without support can cause downward pressure into your belly and pelvic floor.
Try this instead:
Supportive Sit-to-Stand:
Scoot to the front of the seat.
Place feet under knees, hip-width apart.
Lean forward slightly—chest over toes.
Exhale and press through your legs while lightly engaging your deep core.
Stand tall, shoulders relaxed.
This small adjustment distributes the work evenly among your legs, glutes, and core.
4. How to Pick Things Up (Baby, Laundry, Dog Bowl… All of It)
It’s not about avoiding lifting—it’s about how you lift.
The Supported Squat Lift:
Step close to what you’re picking up (no reaching).
Inhale to prepare.
As you exhale, hinge at your hips or squat, keeping your ribs stacked over your pelvis.
Hold the object close to your body.
Press through your legs to stand, maintaining steady breath.
You may want to stagger your legs like you’re heading into a double lunge.
This protects your core while minimizing strain on your back and pelvic floor.
5. Moving from Floor to Standing
Many pregnant bodies feel increased doming when pushing straight up with one hand.
Try the lunge-to-stand method:
Start on hands and knees.
Step one foot forward into a half-kneeling lunge.
Exhale as you push off your front leg to rise.
Keep the movement slow and steady.
This method uses your strongest muscles, not your midline.
6. Avoid “Just This One Time” Movements (It Adds Up)
Instead of:
Jackknifing up out of bed
Twisting quickly while carrying something
Standing up using only your abs
Crunching to get a tv remote
Try:
Rolling and pushing up with hands
Moving slowly with breath
Stacking your ribs over your pelvis
Exhaling before effort
You don’t have to be perfect—just consistent enough to support your body.
Safe Exercise + Movement Patterns Matter
Diastasis recti isn’t something to fear.
It’s something to understand.
With smart movement patterns and better pressure management, you can move through pregnancy feeling strong, supported, and confident.
If you’re looking for deeper support, this is what we do every week in classes.
Email bodyrichmovement@gmail.com and let’s get your free consultation meditation scheduled.
