Can Walking Help Diastasis Recti? Everything You Need To Know

Diastasis recti is more common than you think, and more treatable, too. If you’ve been wondering, can walking help diastasis recti? The answer is yes. But it’s not just about getting your steps in.

It’s about moving with intention, reconnecting with your core, and embracing healing as part of your overall wellness journey. And if you’re navigating postpartum recovery or trying to feel strong in your body again, walking might be one of the most accessible (and underrated) tools in your toolkit.

Let’s break down how walking supports diastasis recti recovery, and how to walk in a way that actually helps you heal.=

What Is Diastasis Recti?

Diastasis recti is when the rectus abdominis muscles (your “six-pack” muscles) along the midline of your abdomen separate. This separation happens when the connective tissue (the linea alba) gets stretched out, most commonly during pregnancy.

But it’s not just a pregnancy issue.

Diastasis recti can also occur due to:

• Rapid weight changes
• Poor posture or alignment
• Overtraining the core with exercises like crunches or planks
• Chronic intra-abdominal pressure

For many women, the separation doesn’t close on its own. Symptoms can include:

• A visible bulge or pooch (especially when lying down or sitting up)
• Core weakness
• Lower back pain
• Pelvic floor dysfunction
• Poor posture

Healing takes time, but with the right movement, mindset, and support, it is absolutely possible.

Can Walking Help Diastasis Recti?

Yes! Walking can help heal diastasis recti when done with proper technique and intention. Walking supports core function, improves posture, reduces pelvic pressure, and gently re-engages the body without creating harmful strain.

How Walking Helps with Diastasis Recti

1. Walking Activates Your Core (Gently)

When you walk with good form and core awareness, you naturally engage your transverse abdomini. These deep abdominal muscles play a key role in stabilizing and healing your core.

It’s not about “sucking in”, it’s about drawing your belly gently inward, as if you’re zipping up a pair of high-waisted jeans. This subtle engagement helps retrain your core without overloading it.

At Peak Women, we call this functional movement. It’s not flashy, but it’s powerful.

2. It Improves Posture and Alignment

Walking tall, with your ribs stacked over your pelvis, shoulders relaxed, and head aligned, encourages the right kind of muscle activation. This good posture minimizes strain on your linea alba and helps prevent the coning or bulging that can worsen DR.

Think: long spine, soft knees, neutral pelvis, and relaxed glutes.

3. It Supports Healthy Breathing Patterns

Diaphragmatic (aka 3D rib) breathing is essential for diastasis recti recovery. Walking gives you a natural rhythm to practice deep, controlled breathing.

Try this:

• Inhale through your nose, expanding your ribs out and back (not your belly).
• Exhale through your mouth while gently engaging your core, imagine blowing out a candle.
• This breathing technique reduces intra-abdominal pressure and supports pelvic floor function.

4. It’s Low Impact and Adaptable

Walking is easy to scale. Start with 5–10 minutes, and increase your time or pace as you build strength and confidence. You don’t need equipment. You don’t need to be “in shape.” You just need a comfortable pair of shoes and a safe space to move.

Movement is medicine. Start small. Show up often.

How To Walk for Diastasis Recti Recovery

Here’s how to make walking part of your healing, not something that sets you back.

Check In With Your Core First

Before your walk, take a moment to ground yourself:

• Stand tall with your feet hip-width apart
• Take a deep breath in through your nose
• Exhale slowly while gently drawing your belly toward your spine
• Feel your ribs and pelvis align
• Maintain that soft engagement as you walk, not rigid, just aware.

Practice Good Posture

Good posture is essential for diastasis recti recovery:

• Keep your ribs stacked over your pelvis (not flaring forward)
• Relax your shoulders down and back
• Keep your head aligned with your spine, not jutting forward
• Let your arms swing naturally
• Avoid over-striding or leaning forward, which can put strain on your abdominal wall.

Use Breathing as a Tool

Try to match your breath to your pace:

• Inhale for three steps
• Exhale for 3–4 steps, gently engaging your core

If that feels overwhelming, start by focusing on just the exhales.

Go Slow, Then Go Further

Start with short, gentle walks: even 5–10 minutes can be enough early on.

As your strength and confidence improve, increase the time before the intensity. If you’re newly postpartum, walking for a short amount of time might be the only form of movement you feel ready for, and that’s more than enough.

This isn’t about bouncing back. It’s about showing up, on your terms.

Tools That Can Help

While walking requires little to no gear, a few tools can support your healing:

• Abdominal binders or wraps: Offer external support to your core and help reduce strain. Always check in with your healthcare provider before using one.
• Supportive shoes: A cushioned, stable walking shoe will support your posture and reduce unnecessary impact.
• Stroller with good handle height: If you’re walking with a baby, adjust the stroller so you can keep good posture (no hunching or pushing with locked arms).

Exercises to Pair With Walking

Walking is a great foundation, but pairing it with gentle core exercises can help you rebuild strength faster and more effectively.

Here are a few DR-safe movements to add to your week.

Candle Breaths

Sit tall or stand. Inhale deeply, then exhale slowly like you’re blowing out 100 candles. Feel your core draw in gently.

Seated Side Bends

With a yoga strap overhead, exhale to engage your core and side bend right, then left, keeping your abs flat, not bulging.

Bird-Dog (Opposite Reach)

From hands and knees, extend opposite arm and leg slowly. Exhale and engage the core with each lift.

Side Plank (Modified)

Knee-down side plank with candle breath engagement helps build lateral core strength and balance.

At Peak Women, we can help you learn these moves and more, with one-on-one guidance and modifications for every phase of your journey.

What To Avoid When Walking With Diastasis Recti

Walking is gentle, but it still needs to be mindful. Avoid:

• Pushing a heavy stroller uphill with poor form
• Clenching your glutes as you walk (this can disrupt pelvic alignment)
• Holding your breath (creates pressure in your core)
• Wearing shoes with poor support that throw off alignment

If your belly starts to dome or bulge during or after a walk, that’s a sign to scale back and refocus on posture and breath.

When Will You See Results?

Every body is different. Healing depends on:

• The depth and severity of your diastasis
• Your consistency with breathwork, posture, and core engagement
• Overall alignment and mobility
• Emotional readiness and support

Some women see improvement in a few weeks. Others take months, or longer. And that’s okay.

You don’t have to rush your recovery to make it valid. Your strength is already in you.

Can Walking Help Diastasis Recti?

Absolutely. Walking can be one of the best ways to support your healing, especially when combined with breathwork, posture awareness, and personalized strength training.

It’s not about perfect form or mile markers. It’s about reconnecting with your body and moving in a way that supports, not strains, your core.

You Deserve to Heal With Support

At Peak Women, we meet you where you are. Whether you’re newly postpartum, healing from core dysfunction, or simply looking for a kind, encouraging space to get strong again, we’ve got you.

Let’s walk this journey together.

Join us for personal training, small group sessions, or simply a chat to explore your options.

Ready to reclaim your strength, gently and powerfully? Contact us today to get started.