At 3 months post C-section, with diastasis recti and a small umbilical hernia, exercise selection is very important. Pelvic tilts are generally appropriate, but leg raises may not be suitable for everyone, as they can increase abdominal pressure if done too early.

At 3 months after a Cesarean section, with diastasis recti and a small umbilical hernia, the focus should be on deep core muscle activation, not aggressive abdominal exercises. I would avoid leg raises at this stage, as they can increase intra-abdominal pressure and may worsen the diastasis or hernia. Start with: • Diaphragmatic breathing with transverse abdominis activation ("drawing-in" exercise) • Pelvic tilts • Heel slides • Bent knee fall-outs • Glute bridges (if pain-free) • Pelvic floor (Kegel) exercises • Gradually progress to modified dead bug and quadruped exercises under supervision.

You should stop doing leg raises immediately. While well-intentioned, double or even single leg raises place an immense amount of strain on the lower abdominal wall and drastically increase intra-abdominal pressure.

Since u have diastasis recti along with a umbilical hernia, I would strongly recommend consulting a qualified physiotherapist first for a detailed assessment before starting or continuing any exercise program. The treatment depends on the severity of the abdominal separation, hernia size, core muscle activation, breathing pattern, and pelvic floor function.

Hello there, Always remember to understand the condition and then start with exercise. Leg raises and just pelvic tilt wouldn't be of much help. You need to start with proper core activation and strengthening exercises mild to moderate. Also would have to work on mild cardio - aerobics. Please do not do random exercise from videos available on insta , youtube, facebook as it would not be same for every person. Please note - Most important is the guidance on what exercises to do when.

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Consult in person with nearby physiotherapist expert in post partum exercises to reduce belly fat and pelvic floor muscles strengthening exercises.

Hi you need someone professional physio

whats your weight and height? to exactlyknow your diastasis recti you have to take USG of abdomen,you can start on isometric abdominal exercise along with cobra (spinal extension) &gluteal bridge 12 *3 sets

Pelvic floor strengthing exercise will help you

You can do muscle strengthening and core activation exercises as well .

Avoid exercises that putstrain on the abdomin. Pelvic floor strengthening will help you.

Kindly start your pelvic floor exercises. There is a lot, but initially you start with guidance and proper assessment so that we can avoid unnecessary strain and pain, and also speed up your recovery. Before that, I need to know about your ADLs and your health condition so we can schedule a proper exercise plan for you online

I would like to suggest avoid leg raises for now, as they can increase intra-abdominal pressure and may worsen the separation or hernia if not well controlled. Start with low intensity exercises even just standing on one leg and then raising your opposite hand to activate your deep core muscles. Then focus on exercises for transverse abdominis and lumbar stabilizers, such as drawing-in exercises, diaphragmatic breathing, pelvic tilts with heel slides, marching in hook-lying, and pelvic floor (Kegel) exercises. Progress gradually to exercises like modified bridges and quadruped arm/leg movements once you can maintain good core control without abdominal bulging. Also avoid breath-holding, straining, heavy lifting, or any exercise that causes the abdomen to dome or the hernia to protrude more.

Hey there! I am working as maternity physiotherapist for top IT sectors in India. Kindly book online session with me so that I can check what is the intensity and we can plan the exercises. Planks and crunches must be completed avoided.❌ Don’t follow any random YouTube video . Regards Your physio