Diastasis Recti is a condition many new mothers face, though it often goes unspoken. After childbirth, it’s common to notice your stomach muscles just don’t feel as strong — or perhaps you see a bit of a bulge down your midsection. This isn’t just a cosmetic concern. Diastasis Recti, the separation of the “six-pack” muscles along the middle of your abdomen, can affect up to two-thirds of women postpartum, and it’s more than skin deep.
Why does it matter?
Beyond changing how your belly looks, Diastasis Recti can cause back pain, poor posture, or even pelvic floor issues—all of which can make everyday activities tougher and less comfortable.
Recovering from Diastasis Recti is really about regaining the strength and function of your core, not just chasing a flat tummy. The good news is that gentle, guided exercises led by a trained physiotherapist can help bring those muscles back together and restore your confidence—one movement at a time.
If you’re worried about lingering symptoms after pregnancy, know that you’re not alone and that healing is possible with the right support and safe movement plan.
What is Diastasis Recti?
The rectus abdominis muscles are connected by a band of connective tissue called the linea alba. During pregnancy, hormonal changes soften this tissue and the growing uterus puts immense pressure on the abdominal wall. This pressure combined with the softened tissue can cause the linea alba to stretch and thin separating the muscles. This separation is what we call Diastasis Recti.
Key Factors Contributing to Diastasis Recti
- Pregnancy-The primary cause, due to uterine growth and hormonal changes (like relaxin).
- Multiple Pregnancies-Women who have had more than one pregnancy are at a higher risk.
- Multiple Births- Carrying twins or triplets increases the strain.
- Age- Older maternal age may be a factor.
- Poor Core Engagement-Pre-existing weakness or improper use of the core muscles during pregnancy and postpartum can exacerbate the condition.
Self-Assessment- Is it Diastasis Recti or just Postpartum Belly?
How to Check for Diastasis Recti:
- Lie Down-Lie on your back with your knees bent and feet flat on the floor.
- Expose– Place your fingers (palm down) directly above your belly button.
- Crunch-Gently– lift your head and shoulders a tiny bit, as if starting a small crunch ensuring your chin tucks slightly toward your chest. This contracts the rectus abdominis.
- Feel-With your core– engaged, feel for a gap between the muscle edges. Measure the width of the gap in finger-widths.
- Check Locations-Repeat the check at the navel, a few inches above the navel and a few inches below the navel, as the separation can occur in any or all of these spots.
A separation of two finger-widths or more is generally considered Diastasis Recti. However, the depth of the gap and the tension in the linea alba when you perform the check are often more important indicators of functional integrity than just the width alone.
Exercises to Avoid
Before jumping into recovery exercises, it is crucial to understand what movements can worsen Diastasis Recti by placing excessive, outward pressure on the already-stretched linea alba (it is called “doming” or “coning”).
Examples to AVOID -Why?
- Traditional Crunches – Crunches, sit-ups, ab machines, chest presses with an arched back. Increase intra-abdominal pressure (IAP) that pushes the organs out through the gap.
- Overly Intense Core Work – Planks (especially full planks), full push-ups, V-ups, burpees, mountain climbers. Too much load on a dysfunctional core can exacerbate the tear.
- Certain Yoga/Pilates – Full wheel, boat pose, aggressive backbends, twisting moves that strain the core.Any movement that causes doming or coning of the abdomen.
- Heavy Lifting– Improperly lifting heavy weights, especially without correct Intra-Abdominal Pressure management. Puts excessive strain on the core and pelvic floor.
The Golden Rule-If you see a cone, ridge or dome forming down the center of your abdomen during an exercise, stop immediately. Your core is not ready for that movement yet.
Rehabilitating Diastasis Recti is a journey that focuses on restoring the inner core unit and learning how to properly manage Intra-Abdominal Pressure (IAP). The inner core unit consists of four muscles that work together like a canister-
- Transversus Abdominis (TA) (the front and sides or “corset” muscle)
- Pelvic Floor Muscles (PFM) (the bottom)
- Multifidus (the back)
Phase 1-Foundation And Awareness (0-3 Months Postpartum)
This phase is about gentle connection, breathwork and healing.
Diaphragmatic Breathing and Pelvic Tilts
- The Power of Breath– Lie on your back. As you inhale, let your ribs expand outward, and your belly softly rise. As you exhale, gently draw your belly button toward your spine and slightly lift,engage your pelvic floor (the “kegel” or “elevator lift”). This connects the Transverse abdominis and diaphragm.
- Pelvic Tilts– Lie on your back. Gently flatten your lower back into the floor by tilting your pelvis, activating your TA and glutes. Slowly tilt the pelvis back the other way, creating a small arch. Move slowly and mindfully.
Transversus Abdominis (TA) Activation
- Core Bracing:- Lying down, place your hands on your lower abdomen. Take an exhale, and on the next exhale, imagine you are gently hugging your baby or tightening a corset around your waist, drawing the abdominal muscles in horizontally without moving your spine. Hold for a few seconds, then release on the inhale. This is the most crucial movement for Diastasis Recti recovery.
Gentle Leg Slides
- While maintaining the gentle TA brace from the previous exercise, slowly slide one heel along the floor, extending the leg. Bring it back slowly. The key is to keep the lower back stable and prevent any doming in the center of the abdomen. Alternate sides.
Phase 2-Building Strength and Stability (3-6 Months Postpartum)
Once you can perform the Phase 1 exercises without doming and with a strong, consistent TA connection, you can progress to more challenging movements.
- Heel Taps / Toe Taps
- Lie on your back, knees bent, shins parallel to the floor (tabletop position). Maintain the TA brace. Slowly lower one toe to gently tap the floor, then return it to the tabletop position. Alternate legs. The movement should be controlled by your core, not momentum.
- Quadruped (Hands and Knees) Core Work
- Start on your hands and knees. Engage the TA to keep your back flat and stable (imagine a cup of tea resting on your lower back). Gently lift one hand a few inches off the floor, then replace it. Repeat with the other hand. This challenges your stability.
- Start on your hands and knees. Engage your TA and keep your back flat. Slowly take a small step back with your hands so your shoulders are slightly ahead of your wrists, making a very shallow angle. Hold for 10-20 seconds, maintaining a flat abdomen and back.
- Side-Lying Core
- Clamshells- Lie on your side, knees bent, feet stacked. Keep your hips steady and slightly engaged in the core. Slowly lift your top knee toward the ceiling like a clamshell opening, then lower it. This strengthens the outer hips and glutes, which are essential for core and pelvic stability.
Phase3-Functional Integration and Advanced Core (6+ Months Postpartum)
This phase integrates core strength into functional movements and may include re-introduction of more traditional exercises, but with proper form and IAP management.
- Standing Core and Posture
- Wall Slides/Squats: Stand with your back against a wall. Engage your TA and gently lower into a shallow squat. Focus on maintaining a neutral spine and keeping your core engaged on the exhale.
- Resistance Band Rotations-While standing, use a light resistance band anchored to a sturdy object. Hold the band handle with both hands and rotate your torso away from the anchor point, focusing on maintaining core stability and not twisting at the spine.
- Progression to Modified Planks
- Progress from a shallow plank on your knees to a full plank on your knees, ensuring no doming. Increase the hold time gradually (30-60 seconds). Only progress to a full-toe plank once you can maintain perfect form in the knee plank.
- Safe Re-introduction of Weights
- Begin lifting weights, such as doing squats, lunges, and deadlifts, but always prioritize proper bracing technique (exhale on the effort/lift) over heavy weight. This is where the core connection becomes functional.
