Postnatal Exercises
TL;DR
Nearly 6 out of 10 Indian moms face Diastasis Recti (abdominal muscle gap) after childbirth, often without realizing it.
Signs include a visible tummy bulge, back pain, poor posture, and difficulty with daily tasks like lifting or bending.
Core-focused postnatal exercises (deep breathing, pelvic tilts, gentle yoga poses, and Kegels) safely rebuild strength.
Postnatal classes offer guided routines, correct form, and community support, helping moms heal faster.
Healing takes consistent effort; shapewear or rest alone won’t fix it, but mindful movement can restore confidence and strength.
Did you know that nearly 6 out of 10 Indian moms experience a stubborn tummy gap after childbirth, and most don’t even realize it’s Diastasis Recti?
If you’ve been struggling with back pain, a “pooch” that won’t go away, or feeling weak while lifting your baby, many Indian moms face the same issue.
Thankfully, recovery is possible with the right approach. Gentle, core-focused postnatal routines and pregnancy yoga-inspired moves can help your body heal naturally, without extreme diets or unsafe workouts.
Indian moms often delay exercise, waiting for the “right time,” but every day you wait, your core loses strength. This blog takes you through what diastasis recti really is, why it matters for new moms, and most importantly, how the right core-focused postnatal exercises can make all the difference in recovery.
What is diastasis recti?
Diastasis recti means the tissue running down the center of your tummy (linea alba) stretches, letting the left and right "six-pack" muscles drift apart. It’s the body’s way to make space for the baby. During pregnancy, a growing belly and hormones soften that tissue.
When the load is high and support is low, the gap can stay wider after birth. Indian daily life can add to the stress: lifting groceries, sitting cross-legged for pooja, bending to mop, and months of "no exercise" advice that rarely includes gentle core work.
Common risk factors for Indian moms include multiple pregnancies, carrying a baby, cesarean delivery (which slows core activation), and skipping guided postpartum exercise. However, you can achieve this with simple, core-focused postnatal routines and pelvic floor exercises; the tissue can tighten again, and your core can feel strong and stable.
Signs and symptoms of diastasis recti
Sign or symptom | How it shows | Everyday examples | What it means |
Visible bulge or “pooch” | A ridge down the tummy midline when you sit up, cough, or lift; clothes may fit oddly | Noticing a bump when getting out of bed or lifting something | Midline tissue is stretched, and core tension is low |
Lower back pain, poor posture, core weakness | Nagging low back pain, slouching, feeling “wobbly” in the middle | Long kitchen work, floor sitting for pooja, breastfeeding positions | The deep core is not supporting the spine well |
Difficulty lifting, squatting, or bending | Common tasks feel harder and tiring | Lifting your baby or groceries, squatting to cook or fold clothes, bending to mop | The core is not transferring the load well to the hips and legs |
Emotional impact | Body image worries and reduced confidence | Avoiding fitted clothes, frustration with slow progress | Normal post-birth changes affecting mood and self-image |
Why do core-focused postnatal exercises matter?
When you’re dealing with diastasis recti, the center line of your tummy is stretched, and the deep abdominal muscles switch off. Core-focused postnatal work on those muscles to support your spine and pelvis.
Stronger deep abs mean better posture and stability, and are useful for real moments like standing through a long pooja, waiting at the vaccination clinic, or climbing stairs.
These exercises also help reduce back pain and pelvic discomfort that can occur in daily routines. Training the core and pelvic floor together improves bladder control, so laughing, sneezing, or bouncing in an auto does not lead to leaks.
Most importantly, you restore functional strength for family care, such as carrying your little one and a diaper bag, squatting to pick toys, taking clothes to the terrace, or settling a crib without straining.
A few minutes a day, breathing, gentle core activation, and simple progressions, protect the healing midline and help prevent long term issues. It is not about getting “flat” again; it is about feeling steady, pain free, and ready for the rhythm of your home.
Types of core-focused postnatal exercises
Becoming a mom is such a beautiful journey, but let’s be honest, our body goes through a lot. Many new moms in India often wonder how to gently rebuild strength after delivery without stressing themselves too much. The good news is, you don’t need fancy equipment or long workout sessions. Just a few mindful exercises can help you reconnect with your core and feel stronger every day.
Start with gentle core activation like pelvic tilts and deep belly breathing. These may look very simple, but they work wonders in slowly waking up your abdominal muscles. Pair this with modified yoga poses such as cat-cow stretches and bridge pose (Setu Bandhasana). These not only strengthen your back and tummy but also release tension from long hours of feeding and carrying your baby.
Don’t forget Kegel exercises, which are super important for strengthening the pelvic floor, something every new mom needs for better posture, bladder control, and overall confidence.
As you feel ready, move towards progressive strengthening with side planks or supported crunches (always under proper guidance). Another great one is the quadruped bird dog. Start by moving just one arm or leg at a time and build up slowly.
Here’s the best part for Indian moms: you don’t always need a “workout slot.” Sneak in exercises while the dal is boiling, during a short break while feeding, or even while your baby is napping. These tiny moments of care for yourself will make you feel stronger, more energetic, and ready to enjoy motherhood with ease.
Why do postnatal classes matter for new moms?
Every new mom dreams of getting her strength back, but figuring out where to start after delivery can feel confusing. Postnatal classes give you a safe, guided way to rebuild after birth, especially if diastasis recti is part of your story. Instead of guessing from random videos, you follow a plan that teaches breathing, gentle core activation, and when to progress.
One of the biggest benefits is the guidance on correct form and progression. Instead of guessing if you’re doing an exercise right, you learn the proper techniques to avoid unnecessary strain on your healing body. Many classes also pay special attention to issues like Diastasis Recti, which is very common after pregnancy, and help restore core strength step by step.
Another beautiful part of these classes is the support system. For Indian moms, who often juggle multiple responsibilities, it feels comforting to connect with other mothers on the same journey. Sharing experiences, struggles, and small victories brings a sense of motivation and accountability that you just can’t get from doing exercises alone.
And if your recovery needs extra attention, say you had a C-section or pelvic complications, postnatal classes often integrate with support, ensuring you’re not pushing your body too soon.
For example, programs like Pregnancy 101 by Rita Ma’am are designed with this in mind. With structured routines spread over months, live online check-ins for guidance, and resources like handy booklets, moms get the right balance of expert advice and community support.
Common myths and misconceptions in the Indian context
When it comes to postnatal recovery, especially Diastasis Recti, Indian moms often hear a lot of advice from elders, friends, or even neighbors. While it’s always well-meaning, not everything is true, and believing these myths can slow down healing. Let’s clear up some common ones.
Many moms are told that binding the tummy with a cloth or belt will fix it. While light support can improve posture, tight wrapping alone doesn’t heal the muscle gap. In fact, it may put pressure on weak abs and the pelvic floor. Another belief is to avoid all exercise for months.
But did you know?
Gentle moves like deep breathing or pelvic tilts can be started early (with guidance) to speed up recovery. Some moms also think crunches or sit-ups will flatten the tummy faster, but these actually worsen the gap. Instead, safe, slow core-strengthening is the real solution.
In many Indian homes, the “40-day rest period” is seen as enough. While rest is essential, Diastasis Recti often needs specific exercises and sometimes physiotherapy for proper healing. Also, it’s not just C-section moms; even vaginal births can cause Diastasis Recti, since it’s due to abdominal stretching, not delivery type. And lastly, wearing a saree or shapewear only hides the tummy; it doesn’t repair the muscles. Real healing comes from strengthening, not squeezing.
Fact: Studies show nearly 60% of women experience Diastasis Recti after childbirth, so if you’re facing it, you’re not alone, and recovery is possible with the right approach.
Final words
Motherhood changes your body, but it doesn’t mean you have to live with back pain, weakness, or a tummy gap forever. Diastasis Recti recovery is possible, not through quick fixes, but with small, consistent steps.
Core-focused postnatal exercises and even a gentle yoga class for pregnancy naturally rebuild strength from within, helping you move with confidence in daily life. Don’t wait months hoping it will “heal on its own.” The longer you delay, the harder it feels.
Start today, even with five mindful minutes, and give your core the care it deserves, because a stronger you means a happier home.