Abdominal Separation Exercises

Yes, you can begin gentle core and breathing exercises soon after birth. In Level 1 of the EMP, we focus on reconnection and activation, rather than intensity. These gentle core based movements will help your core to start healing and create the foundations for your long term recovery.  

Simple movements like diaphragmatic breathing, pelvic floor activation, and gentle core awareness help improve circulation, reduce swelling, and re-establish muscle coordination. These early steps form the foundation for safe recovery and prepare your body for later strengthening.

The Empowered Motherhood Program’s Core Awaken series is designed specifically for this early stage, helping you reconnect safely and confidently.

Safe exercises focus on rebuilding core coordination and deep abdominal strength rather than traditional “ab workouts.” Examples include:

• Diaphragmatic breathing with TvA connection to restore pressure control.

• Pelvic tilts and heel slides to engage the lower core safely.

• Glute bridges to connect the hips and core.

• Quadruped Exercises such as quadruped heel slides and single arm lifts to promote pelvic stability and control. 

• Supported Side Plank and Side Lying exercises to strengthen obliques and supporting muscles.

  EMP’s programs integrate these movements and more in progressive phases to promote healing and stability.

At the Empowered Motherhood Program, we do not want you to avoid movement - we want to help you learn how to move safely and confidently as your body heals.

The key is connection and control, not restriction. Some exercises, like crunches, planks, or heavy lifting, can place extra pressure on the healing linea alba if done too soon. Instead of avoiding them forever, our physiotherapist-designed programs teach you how to rebuild strength, manage pressure, and move with good technique so you can safely return to the activities you enjoy.

If you notice doming, bulging, pain, or heaviness, it’s a sign your body needs more foundational work before progressing. With guided progression, you can return to all types of movement -  feeling strong, capable, and in control of your body.

Healing from abdominal separation (diastasis recti) is a gradual process that varies for every woman. Surface tissues often recover within 6 to 12 weeks, but deeper connective tissue such as the linea alba and fascia can take 6 to 12 months to fully remodel and regain strength.

Research shows that some women continue to see improvements in core function for up to 18 months postpartum as the tissues strengthen and adapt through guided movement and load progression.

The Empowered Motherhood Program’s Core Connect Program supports this long-term recovery. It helps you safely rebuild strength and tension through the abdominal wall with physiotherapist-designed, progressive workouts that restore confidence, stability, and functional strength.

The Empowered Motherhood Program’s abdominal separation workouts are designed by a pelvic health physiotherapist and a perinatal exercise specialist to help you rebuild your core safely and effectively after birth.

Each workout supports recovery by targeting the deep core and pelvic floor muscles that stabilise your spine, pelvis, and abdomen. The exercises begin with gentle activation and breathing techniques that reconnect your brain to your core and gradually progress to functional, strength-based movements.

This structured, step-by-step approach helps restore tension through the linea alba, improves posture and load transfer, and builds strength from the inside out. By following the EMP pathway, you can regain control, reduce symptoms, and move with confidence through every stage of recovery.

Progress looks different for every woman, and it’s not just about closing the gap. You’ll know you are improving when your core feels stronger, more stable, and more responsive in daily life.

You may notice changes such as less bulging or doming through your abdomen, improved posture, greater ease with lifting or carrying your baby, and a general sense of control through your middle. Many women also describe feeling more connected to their breath and movement patterns.

The Empowered Motherhood Program helps you track this progress through guided assessments and progressive workouts that build confidence step by step. Over time, you will notice your strength, function, and energy improving as your body continues to heal.