3 gentle moves that started closing my gap

friend!

I was 3 months postpartum when my physical therapist told me something that changed everything.

She pressed her fingers into the canyon between my ab muscles and said: "We need to teach these to talk to each other again."

Talk to each other? What was this, couples therapy for my core?

For context: I'd been doing crunches religiously. Planks until I shook. Russian twists like my life depended on it.

So this "gentle reconnection" approach had me rolling my eyes hard.

But here's the thing about being desperate – you'll try anything.

Here's what I see you doing (because I did it too):

You're still attacking your diastasis recti like it's a problem to solve with force.

More reps.

Harder exercises.

Push through the pain.

That gap in your abs? You're treating it like an enemy instead of an injury.

The Better Way: My PT gave me three moves that felt embarrassingly simple.

I'm talking so basic that I questioned if they'd do anything.

But I'll tell you this: her work was done.

Three weeks of these "boring" moves, and my gap started closing for the first time in months.

Move #1: Breath Connection Lie down, knees bent. Breathe like you're inflating a balloon in your belly, then slowly let the air out while drawing your navel gently inward.

Revolutionary, right? 👀

Move #2: Modified Dead Bug
Same position. Lower one bent knee toward the floor while keeping that gentle core connection. Switch sides.

No forcing. No shaking. Just... reconnecting.

Move #3: Healing Walks Yes, walking counts as core work when you focus on posture and keep that gentle engagement we practiced in moves 1 and 2.

Your body remembers how to move as one unit – you just need to remind it.

Quick Tip: Start with 5 minutes, 3 times a week.

Your separated muscles need consistency, not intensity.

Friday I'm sharing how these "ridiculously simple" moves completely shifted my relationship with my postpartum body.

And whenever I see progress in that gap? I am simply victorious.

Try one move today and reply to tell me how it felt!

You're healing, not broken

—

Kai 💛

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