If you just had a baby and jumped straight back into crunches or planks because that's what you did pre-pregnancy — stop. Here's why, and what actually works.

1) Crunches too early make diastasis recti WORSE, not better.

Your abdominal wall stretched for 9 months. Loading it with spinal flexion (crunches, sit-ups) before it's reconnected can widen the gap instead of closing it. Test for a gap with two fingers above/below your belly button before doing any ab work.

2) "Bracing" like you're about to get punched is the wrong reflex.

Most women re-engage their core by clenching everything — glutes, abs, jaw. That actually raises intra-abdominal pressure and can push down on a still-healing pelvic floor. The real skill is a 360° breath: inhale to expand your ribs and belly, exhale and let your deep core switch on gently. It feels like almost nothing is happening. That's correct.

3) Rushing back to "pre-baby" intensity before rebuilding the foundation.

Your body isn't broken, but it did just do something enormous. Skipping the foundational reconnection work (breath, pelvic floor, transverse abdominis) and going straight to HIIT or running is the #1 reason postpartum injuries and pelvic floor issues show up months later.

The fix: start with breath and gentle core reconnection for 2-4 weeks minimum before adding load, regardless of how "fine" you feel. Your six-pack will still be there when your foundation is solid — and you'll get there without pain or setbacks.

Go at your own pace. Your body did something incredible — give it the rebuild it deserves.