Gentle core routines after birth, including with diastasis recti
5-Minute Abs for iPhone, iPad and Apple Watch
Just had a baby, been told you have diastasis recti (ab separation), and your core feels unsteady? 5-Minute Abs has two short routines for after birth, built around your breathing and your pelvic floor.
Needs iOS 26 or later.
First 6 weeks after birth
Gentle moves for the first weeks, once your doctor says it’s OK. About 6 minutes:
- Breathing
- Held lifts, sitting tall on a firm chair
- Pelvic Tilt
- Heel Slides
- Breathing
You can swap in other moves for this stage, including three more breathing moves: Deep core breaths, Zipper breaths and Belly breaths.
6 weeks and later
Lifts and core moves to build back up: breathing, held and quick pelvic floor lifts, Glute Bridge and Bird Dog.
A bar shows when to lift and when to let go, and a count shows which one you’re on.
The app tells you when to stop
Every Pre & postnatal workout shows these three lines:
- Keep breathing. Don’t hold your breath.
- Stop if you feel pain, heaviness or leaking.
- Stop if a ridge bulges down the middle of your belly.
Before your first workout there, a notice lists the signs to stop right away and contact your doctor or midwife.
Check with your doctor first
These are general exercises for fitness and strength. They aren’t medical advice, and they don’t treat any condition. Get your doctor’s or midwife’s OK before you start a workout routine, and if you have diastasis recti, ask a pelvic floor physical therapist too.
Using the app is your choice and at your own risk. See the Terms of Use for 5-Minute Abs.
What it costs
The Pregnant routine is free. The two routines for after birth come with a monthly plan ($1.99 a month), a yearly plan ($19.99 a year) or Lifetime ($49.99, paid once), which also open everything else in the app.
Needs iOS 26 or later.
See everything 5-Minute Abs does, or get help with the app.