Five minutes a day won’t fix your diastasis (here’s what actually works)

We all love a quick fix. But when it comes to diastasis recti (abdominal separation) the “5-minutes-a-day and you’re done” promise just doesn’t work.

Diastasis isn’t only about a gap between your abs. It’s a whole-core issue involving breath, posture, pressure, load, and movement habits.

The good news? You don’t need hours in the gym. You just need the right work, done consistently, with smart progression and good technique.

A hypopressives exercise in the No More Diastasis program.

  • Why five minutes a day isn’t enough

    • It’s not just a gap. Diastasis affects how your diaphragm, deep core and pelvic floor work together. That connection doesn’t rebuild in five minutes.
    • Tissues need time under tension. To restore tension through your midline, you need quality reps and gradually increasing load—not a single micro-routine.
    • Your daily habits matter. How you breathe, lift, feed, carry and get up influences healing. Five minutes can’t counter 23 hours of unhelpful pressure.
    • Progress requires progression. Recovery should move from activation → control → load → function, not stay stuck at basic breathing forever.

    What actually works

    1. Two to three focused sessions a week (20–30 minutes)

    • Deep-core activation (transversus abdominis) with coordinated breathing and posture.
    • Pelvic-floor-friendly strength work using bands or light weights.
    • Gradual load and tempo to rebuild tissue tolerance.

    2. Daily micro-practices

    Short 3–5 minute check-ins through your day: breathe, align, engage before lifting your buggy, shopping bag or toddler.

    3. Technique first, always

    Quality over quantity. Learn to manage pressure—no doming through your belly, no bearing down on your pelvic floor.

    4. Combine the right methods

    At SuperMums, we use a mix of deep-core activation, Low Pressure Fitness (LPF) hypopressives, and functional strength training to create lasting change.

    5. Follow a progressive plan, not a quick challenge

    Our No More Diastasis programme runs for nine weeks in a hybrid format (daily videos plus one live class per week, in studio or online). It focuses on closing diastasis and building a truly functional core, and mums often notice visible changes halfway through the programme.

    How long does it take?

    Every body and every birth are different. With a smart plan and steady practice, many mums feel better core control and shape within a few weeks, while deeper tissue changes continue for months. The key is progression and patience, not a miracle five-minute fix.

    Ready for a plan that truly works?

    Join our No More Diastasis (9-week) programme or book your abdominal assessment in Brussels or online.
    We’ll create your personalised roadmap and support you every step of the way.