Weak or Separated Abs? Always Practice ‘Good Abdominal Care’

If you have abdominal separation (diastasis recti) or core weakness after pregnancy, how you move matters. Sudden strain or twisting can make the gap worse — but small habits can really help healing.

1. Roll onto Your Side

   • When getting up, always roll onto your side instead of sitting straight up.

2. Use Your Arms to Push Up

   • Place your hands on the bed or floor and push yourself into a sitting position.

3. Engage Your Core Gently

   • Before you move, exhale and draw your belly in slightly toward your spine to activate your deep core muscles.

4. Avoid “Jackknife” Movements

   • Don’t sit straight up from your back — this puts direct pressure on your healing abdominal wall.

This ensures your build as little pressure as possible in your weakened core when performing this repetitive movement. Great if you are recovering from C-Section.