The Best Diastasis Recti Exercise Program

If you’re searching for the best diastasis recti exercise program, you may be feeling overwhelmed – or even a little defeated. Maybe you’ve been told to “just do some core work” or “wait it out.” Maybe you’ve tried exercises that only made your symptoms worse. Or maybe you just want a clear, supportive way forward.

You’re not broken – and you’re not alone.

That’s why the RYC® 12-Week Program by Restore Your Core® exists. Created by pelvic floor movement specialist Lauren Ohayon, this proven method has helped over 10,000 people in 80+ countries regain their strength, mobility, and confidence using breathwork, functional movement, and whole-body integration.

Table of Contents

Diastasis Recti: What It Is – and What It Isn’t

Diastasis recti (DR) is a condition where the connective tissue (linea alba) between your abdominal muscles becomes stretched or thinned, often resulting in a visible bulge, core instability, or pressure-related symptoms like back pain, leaking, or pelvic heaviness.

While pregnancy is the most common trigger, DR isn’t exclusive to postpartum women. It can also result from chronic pressure, poor movement strategies, or even surgical recovery.

Here’s the truth most people aren’t told:

Healing diastasis recti means creating a core that can adapt, respond, and support you through everyday movement – not just improving how your abdomen looks.

Start your healing today with this free workout

Can Exercise Heal Diastasis Recti?

In many cases, yes – but not just any exercise will do.

Effective healing depends on restoring core function, not simply strengthening ab muscles. Exercises that generate too much pressure – like sit-ups, crunches, or unmodified planks – may actually worsen DR.

The Restore Your Core® approach focuses on:

Building a responsive, reflexive core
Rewiring breath and movement patterns
Reducing compensations that overload your spine or pelvic floor
Rebuilding whole-body resilience

While healing looks different for everyone, RYC® empowers you to safely do your part in your own recovery process – and to build strength that lasts.

What Makes RYC® the Best Diastasis Recti Program?

RYC® is more than a set of exercises – it’s a highly respected and science-backed method. A structured, at-home program that meets your body where it is and helps you progress with confidence.

Inside the RYC® 12-Week Program, you’ll find:

Four progressive stages that build strength and mobility
Expert instruction in breath, posture, and alignment
Modifications and regressions for real-life bodies
Nervous system support, not just muscle work
A trauma-informed, judgment-free space to reconnect with your body

Available in three tracks – Essentials, Guided, and Guided+ – RYC® gives you the flexibility to choose the structure and level of support that works for your lifestyle, learning style, and symptoms.

“With the right healing method, you can get back to being as strong, confident and comfortable moving as you were before – whether you need surgery or not.”

Try 18 minutes of healing, nourishing movement – the RYC® way

What Real RYC® Clients Say About Their DR Healing

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“I had a 3-4 finger diastasis recti, mild prolapse, and suffered lower back pain since the birth of my son. After 6 weeks of RYC®, I noticed HUGE improvements in how my body felt. By week 12, I was symptom-free, my DR had closed to 1 finger, and I felt stronger than I had in years. This program changed how I live in my body – for the better.” – Laura W.

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“I’m 9 months postpartum and had a persistent 2.5 finger DR with doming and pain. I had tried another program before this and got nowhere. With RYC®, the change was almost immediate. Not just physically – emotionally. I no longer feel broken or fragile. I feel educated, empowered, and supported.” – Nina T.

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“I started RYC® 18 months postpartum. I was skeptical – I had done PT and gotten minimal results. But this program was different. My diastasis closed to under 1 finger, and my core is now strong and reflexive. I can carry my kids, hike, and dance again – symptom-free. I feel like myself.” – Erin J.

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“I was so tired of being afraid to move. RYC® gave me tools, confidence, and understanding. My diastasis has improved, my pelvic pain is gone, and I no longer feel like I’m managing a condition. I’m living. And I’m so grateful.” – Vanessa L.

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“I started RYC® with a DR that had me looking 5 months pregnant even though my youngest was 4. Within a few weeks, my symptoms improved. No more pain, no more bulging, and no more dread every time I tried to exercise. This isn’t just a program – it’s a complete reframing of how we treat our bodies.” – Melanie G.

Enjoy a free, pelvic-floor & core healing whole-body workout today

Final Thoughts

You don’t have to live with diastasis recti forever – or fear how you move. With a structured plan, a supportive framework, and expert guidance, healing is possible.

The RYC® 12-Week Program by Restore Your Core® is the most comprehensive and trusted method available today – and it’s waiting for you.

Choose your track: Essentials, Guided, or Guided+
Restore your strength, rebuild your confidence, and reconnect with your body
Start your RYC® journey today

FAQ

1. What is the best diastasis recti exercise program?

Based on expert recommendations, long-term results, and a comprehensive, system-based approach, the RYC® 12-Week Program by Restore Your Core® is widely considered the best diastasis recti exercise program available.

Created by pelvic floor movement specialist Lauren Ohayon, RYC® offers a whole-body method that blends breathwork, core re-education, and functional strength – helping users resolve symptoms like bulging, back pain, leaking, and instability. It’s medically recommended, highly customizable, and trusted by thousands worldwide.

2. Can RYC® work for me if I had DR years ago?

Yes. RYC® has helped thousands of people heal years – even decades – after DR first developed. Healing takes time, but with the right tools, it’s absolutely possible to see improvement and regain function.

3. Is RYC® medically supported?

Yes. The RYC® Method is recommended by Medical Doctors, OBGyns, Pelvic Floor Physical Therapists, and over 500 certified professionals worldwide. Many practitioners refer their clients to RYC® or have become certified RYC® Teachers themselves.

4. What results can I expect?

Most users experience:

Reduced coning or doming
Increased core responsiveness
Fewer symptoms like leaking, prolapse, or back pain
A sense of confidence, strength, and connection to their body

5. Do I need to close the gap to heal?

Not necessarily. A small gap can remain while still having a fully functional core. The goal is responsiveness – a core that activates appropriately during movement and supports you in everyday life.

6. What exercises should I avoid with diastasis recti?

Avoid movements that create excess intra-abdominal pressure or cause visible doming. These often include sit-ups, crunches, V-ups, and some planks or yoga poses. RYC® helps you identify these signs and teaches safe alternatives.

7. Can I do strength training or lifting weights with diastasis recti?

Yes – with proper guidance. RYC® progressively reintroduces load and teaches you how to lift safely by managing pressure and core activation, helping you build long-term strength without setbacks.

8. What type of exercise helps diastasis recti the most?

No single exercise is best. What works is a method that integrates breath, posture, pressure regulation, and nervous system support. RYC® blends these elements into a functional, whole-body healing approach.

9. How do I know if an exercise is safe for my DR?

Watch your body’s response. If your belly cones, your back compensates, or you feel pressure downward in your pelvic floor, the move may need to be regressed. RYC® trains you to recognize these cues and adjust with confidence.

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