Are you pregnant or thinking of becoming pregnant? This is a great exercise to strengthen your abs and pelvic floor to help for an easier delivery, postpartum recovery and help with prevention of diastasis.

As a mom that got diastasis after my first pregnancy I am sharing things I am doing this second pregnancy to help prevent diastasis. In this video I show how to do belly breaths to keep your core strong during pregnancy. You can do it standing, sitting on stability ball or sitting on the floor.

Today I am currently 23 weeks pregnant (when I filmed this video I was 22 weeks). I didn’t do belly breathing during my first pregnancy, which I learned was a mistake. Keeping your core strong during the pregnancy  (as well as prior to getting pregnant) is very important for overall easier delivery and faster recovery postpartum. Also, belly breathing can help you from having a big ab separation like diastasis postpartum.

This is one thing I am doing differently and you can read more of what I am doing differently with this second pregnancy with exercise.

I am not checking to see if I have any separation during this pregnancy because generally, it’s normal for the belly split. I don’t want to put my focus there.

I want to focus on having a strong core. So between doing these belly breaths, special core work, working out safer and general good nutrition I am doing my best to prevent a severe diastasis postpartum.

There is no guarantee if I will get it again, but I am stronger mentally. That no matter what happens I will be able to handle it. And I have a postpartum plan to help heal diastasis.

How to do belly breathing to strengthen your core during pregnancy to help prevent diastasis postpartum


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Belly breathing is important to do during pregnancy to keep your core strong. It will help with delivery, post partum recovery and diastasis. Think of it as a gentle hug to your baby and midsection. CLICK to see the video of me doing belly breaths.

Belly breathing for strong core during pregnancy


  1. Sit with legs crossed or on a stability ball. You can even stand or do it against a wall.
  2. Relax your pelvic floor.
  3. Keep back and shoulders still.
  4. Slowly inhale as you expand through the ribs.
  5. Exhale through the mouth.
  6. Draw your abdominals. Naval towards spine and pelvic floor lifts up (contracting your pelvic floor)

Think of this exercise as a gentle hug to your baby and midsection.

This is a SLOW movement. Nothing harsh.

Breathe and contract.

You can hold it for a few seconds or up 30 seconds. Or you can go with the rhythm of your breathe as breathe regularly.

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6 thoughts on “How to do belly breaths during pregnancy to help prevent diastasis

  1. Hi,I am Diana a mother of 6 months old baby.My Abdominal separation is about 4 fingers.I have not exercised for DR during my postpartum.Now i am concerned whether theses exercises will surely strengthen my core muscles.Thanks.

    Posted on May 10, 2016 at 6:30 pm
    1. It’s never too late to heal your DR. Make sure you sign up for my newsletter to get more tips to help heal DR.

      Posted on May 11, 2016 at 12:18 pm
  2. Love the info and help you give some many pregnant mommas thank you so much I passed your site along to another friend who is further along in her pregnancy and is kind of down bc she’s not able to do much exercise I think she (and I) will greatly benefit from all of this!

    Posted on October 16, 2016 at 2:41 pm
    1. Thank you so much Carrie. xoxo

      Posted on October 16, 2016 at 11:14 pm
  3. I am 10 months post csection. When is it safe for me to excercise?

    Posted on August 30, 2017 at 6:05 am
    1. You need to get cleared by your doctor before starting an exercise program. Other things to be mindful to know if you are ready – any pain in your body, pelvic floor or prolapse issues, and do you have diastasis (make sure you take care of that first before exercising).

      Posted on September 4, 2017 at 10:49 pm