Diastasis Recti Day 5: Glute Exercises for Core Healing

Bear with me, mamas. Today we work somewhere that isn't your belly, and it will help your gap more than you'd think.

📖 HOW TO DO IT

Clamshells — 10 each side

Lie on your side, knees bent, heels together, hips stacked. Exhale and lift your top knee like a clamshell opening — heels stay touching, hips stay still. Inhale and lower slowly. If your whole hip rolls back, the movement's too big. Small and controlled.

Standing Glute Squeezes — 10 reps

Stand tall against a wall if you like. Exhale, squeeze both glutes gently — a third of your strength — hold two seconds, release fully on the inhale. No tucking your pelvis, no gripping your belly. Just the glutes.

Pelvic Tilts — 10 reps

Exhale and gently roll your pelvis so your low back flattens toward the floor. Inhale, return. Small, slow, breath-led.

8 Mini Sessions 💨

Three breaths whenever you remember. Ribs down, breath wide.

🌙 NIGHT RITUAL

Belly massage, everyone — 2–3 min, warm oil, slow clockwise circles, light pressure. Scar massage — cleared mamas only. 6–8 weeks post-op, scar fully closed, doctor or physio cleared. Numb or painful? Physio first. 💛

⚠️ WHY GLUTES, ON A CORE CHALLENGE?

Because weak glutes tip your pelvis forward. A tipped pelvis flares your ribs. Flared ribs push pressure straight into your midline — the exact spot we're trying to heal. Most of us have glutes that switched off somewhere in pregnancy, and your low back has been doing their job ever since. Waking them up takes load off your gap every hour of the day, not just during your ten minutes. 💛

📌 TODAY'S FOCUS

Five days, mamas. Nearly a week. And notice — we still haven't done a single exercise that looks like a core workout. Your gap doesn't close because you worked your abs. It closes because your breath, your glutes, your pelvic floor and your posture all start pulling in the same direction again. That's what this week has been building. 💪💛