A Diastasis Recti exercise routine focuses on gently reconnecting and strengthening the deep core muscles—especially the transverse abdominis—without increasing abdominal pressure. Here’s a safe beginner routine you can follow: 1. Diaphragmatic Breathing (Core Connection Breathing) Purpose: Activates deep core muscles safely. How to do it: 1. Lie on your back with knees bent, feet flat. 2. Place one hand on your ribs, one on your lower belly. 3. Inhale through your nose — let ribs expand. 4. Exhale slowly through your mouth — gently draw your belly inward (like tightening a corset). 5. Hold 3–5 seconds. 6. Repeat 10 times. ✔ Do 2–3 sets daily. 2. Heel Slides Purpose: Strengthens lower abdominals safely. 1. Lie on your back, knees bent. 2. Engage your core (gentle inward pull). 3. Slowly slide one heel away until leg is almost straight. 4. Slide it back in. 5. Alternate legs. ✔ 10 reps each side ✔ 2–3 sets 3. Pelvic Tilts Purpose: Strengthens deep core and relieves back strain. 1. Lie on your back, knees bent. 2. Flatten your lower back into the floor. 3. Tilt pelvis slightly upward. 4. Hold 5 seconds. 5. Release. ✔ 10–15 reps ✔ 2–3 sets 4. Modified Dead Bug (Beginner Version) 1. Lie on your back, knees bent at 90°. 2. Engage core. 3. Slowly lower one heel to tap the floor. 4. Bring it back up. 5. Alternate sides. ✔ 8–10 reps each side ✔ 2 sets 5. Wall Sit with Core Engagement 1. Stand against a wall. 2. Slide down into a partial squat. 3. Gently engage core (draw belly inward). 4. Hold 20–30 seconds. ✔ Repeat 3 times 🚫 Avoid (Especially Early On) • Crunches & sit-ups • Full planks • Leg raises • Heavy lifting • Any exercise that causes “doming” in the abdomen