Isn’t pregnancy a transformative experience?
But, for some new moms, it can also bring a number of physical challenges, such as Diastasis Recti.
This common condition occurs when the abdominal muscles, particularly the Rectus Abdominis, separate due to the pressure of a growing uterus. While it’s often harmless, it can lead to discomfort and an altered appearance of the belly. The good news? There are ways to restore strength and tone—either through targeted Diastasis Recti exercises or a faster alternative, Emsculpt Neo.
Let’s dive into both approaches to help you make the best decision for your postpartum recovery.

What is Diastasis Recti?
Diastasis Recti happens when the Rectus Abdominis muscles stretch and separate, typically as the body adjusts to pregnancy. This can leave a visible gap in the middle of the belly and may lead to a weaker core, poor posture, or lower back pain. Some women experience a “pooch” that lingers after childbirth, while others may find it harder to carry or lift their baby.
While Diastasis Recti is largely cosmetic, it’s important to address it for overall health. If you’re noticing symptoms like abdominal separation, pelvic instability, or discomfort when lifting, it’s a sign you may need to take action.
5 Diastasis Recti Exercises to Strengthen Your Core
For many moms, exercises are a natural and effective way to heal Diastasis Recti. Focusing on gentle movements that engage the deep abdominal muscles without putting pressure on the separation is key. Here are eight exercises that can help:
1. Pelvic Tilts: A Core Stabilizer
Pelvic tilts are great for engaging the deep core muscles, helping stabilize your spine and activate the muscles that support your abdomen.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently pull your belly button towards your spine.
- Tilt your pelvis upward while keeping your lower back on the floor.
- Hold for a few seconds, then relax.
- Repeat 10-15 times, ensuring to maintain core engagement
2. Heel Slides: Restoring Core Connection
Heel slides are excellent for building coordination between your abdominal muscles and legs, supporting overall core stability.
How to do it:
- Lie on your back with knees bent and feet flat.
- Slowly slide one leg out while keeping the other leg bent.
- Engage your core and bring the leg back to its starting position.
- Alternate legs and repeat 10-15 times per side.
3. Modified Planks: Strengthening Without Strain
Traditional planks can strain the abdominal muscles, so a modified plank offers a gentler alternative while still building core strength.
How to do it:
- Start on your hands and knees, wrists aligned under your shoulders.
- Pull your belly button in towards your spine to engage your core.
- Extend one leg behind you, keeping your body straight.
- Hold for 10-15 seconds, then switch legs.
- Gradually increase the hold time as you build strength.
4. Kegel Exercises: Pelvic Floor Support
Kegels target the pelvic floor, helping with posture and relieving pressure in the abdominal region, which is beneficial for those recovering from Diastasis Recti.
How to do it:
- Sit or lie down comfortably and relax your body.
- Squeeze the muscles you’d use to stop urinating.
- Hold for a few seconds, then relax.
- Repeat 10-15 times.
5. Toe Taps: Lower Abdominal Engagement
Toe taps are great for restoring strength and stability to the lower abdomen and improving coordination between your core and legs.
How to do it:
- Lie on your back with your knees bent at a 90-degree angle.
- Slowly lower one foot to tap the floor, keeping the other leg bent.
- Engage your core to return your foot to the starting position.
- Alternate legs and repeat 10-15 taps per side.
The Easy Way: Emsculpt Neo for Diastasis Recti
‘Are you seeking faster results?’
‘Are traditional exercises not providing the desired improvements?’
If your answer to these questions is ‘yes’, then Emsculpt Neo might be the solution for you!
This cutting-edge, FDA-approved device combines electromagnetic energy with radiofrequency to target abdominal muscles.
How Emsculpt Neo Works for Diastasis Recti:
Here’s a breakdown of how it works and what you can expect:
- Stimulates Muscle Growth and Supports Recovery
Emsculpt Neo uses High-Intensity Electromagnetic Energy (HIFEM) to trigger intense muscle contractions. These contractions promote muscle hypertrophy (growth) and strengthen the core, which may help reduce the gap caused by diastasis recti. However, it’s important to note that while it strengthens and tones the muscles, it doesn’t physically rejoin separated muscles as surgery would.
- Reduces Postpartum Belly Fat
The integrated radiofrequency technology heats fat cells, causing their breakdown and eventual elimination from the body. This dual-action mechanism helps reduce stubborn belly fat, improving overall abdominal tone and reducing the “pooch”. - Quick, Convenient, and No Downtime
Each session lasts approximately 30 minutes, and no recovery time is needed, making it an ideal option for busy moms. Treatments are spaced one week apart, and most patients need 4-6 sessions to see optimal results. - Results Backed by Research
Clinical studies suggest that HIFEM technology can increase muscle thickness by up to 25% and reduce fat by up to 30%. A 19% reduction in abdominal separation and a 5.9 cm (2.3 inches) reduction in waist circumference can also be noticed over several sessions. While results vary, many postpartum women report improved abdominal strength and tone within weeks. - Safety and Suitability
Emsculpt Neo is FDA-approved and safe for most individuals. However, women recovering from a cesarean section or other complications should consult their healthcare provider before starting treatments. It’s also not recommended for individuals with metal implants or certain medical conditions. - Complementary to a Healthy Lifestyle
While Emsculpt Neo delivers visible results, maintaining them requires a balanced lifestyle. A combination of light postpartum exercises, a nutritious diet, and good posture can enhance and sustain the improvements. - Cost and Accessibility
Emsculpt Neo is a premium option for muscle toning and fat reduction. Costs vary depending on the clinic and number of sessions, but it’s worth discussing with a provider to understand your investment and potential payment options. - Acknowledging Limitations
Though effective for toning muscles and reducing fat, it’s essential to manage expectations. Emsculpt Neo enhances strength and appearance but may not resolve severe diastasis recti cases that require surgical intervention.
By combining treatments with healthy habits, you can achieve long-lasting results that support your postpartum recovery.

Which Option Is Right for You?
Deciding between Diastasis Recti exercises and Emsculpt Neo comes down to your goals and lifestyle. Exercises are a natural, gradual way to rebuild your core strength, but they require time and consistency. If you’re looking for faster results or don’t have the energy or time to commit to a long exercise regimen, contact us today to schedule your consultation and learn how Emsculpt Neo can work for you!