What Is Diastasis Recti? A Mom’s Guide to Understanding and Treating The Abdominal Separation

“I still look pregnant, even though my baby is almost one.” “No matter how much I work out, I can’t get rid of my mom pooch.” “I didn’t even know diastasis recti was a thing until years later.”

If any of these sound familiar, you’re not alone. So many moms experience diastasis recti—a separation of the abdominal muscles, typically caused by pregnancy due to the growing uterus and weakening of the muscle wall—but few get the support or education they need to truly heal.

This post is your real-talk guide to what diastasis recti is, how it affects your body, how to check for it, and what you can actually do to treat it—no bootcamp workouts, flat tummy teas, or shame required.

What Is Diastasis Recti?

Diastasis recti (DR) is a separation of the rectus abdominis (the “six-pack” muscles) along the midline of your body at a connective tissue band called the linea alba. As your belly grows during pregnancy, this tissue stretches to make room for your baby—and for many women, it doesn't fully bounce back on its own.

Think of it like this: Your abdominal wall is supposed to be like a tightly woven hammock. With DR, that hammock becomes stretched out and slack in the middle—leaving you feeling unsupported and sometimes looking like you’re still pregnant.

How Common Is It?

Diastasis recti is very common. While researchers cannot find a common ground for the prevalence of diastasis recti, some research suggests that up to 30% of women still have a DR at 12 months postpartum!  

Pregnancy is one of the most common reasons for a DR. And while it is not entirely preventable, there are some things to note that could help reduce the severity and influence on postpartum healing.

Why Diastasis Recti Happens (Anatomy Made Simple)

During pregnancy, your uterus expands, your hormones (like relaxin and estrogen) increase, and your core muscles stretch to accommodate the growing baby. Your abdominal wall, especially the linea alba, thins and widens under this pressure.

This is all just a normal physiologic part of pregnancy. However, being more knowledgeable about the internal and external factors of your pregnancy could help you be more aware about your healing.

Some contributing factors include:

• Rapid or excessive weight gain

• Carrying multiples or a large baby

• Poor core pressure management (more on this soon)

• Performing inappropriate exercises during pregnancy

• A history of weak core or pelvic floor muscles

How to Tell If You Have Diastasis Recti (Self-Check Guide)

Here’s a basic way to check yourself at home:

1. Lie on your back with your knees bent and feet flat.

2. Place your fingers just above your belly button.

3. Lift your head and shoulders slightly like you're doing a crunch.

4. Feel for a gap between your ab muscles.

 A gap of more than 2 finger widths can indicate DR. You may also feel bulging, doming, or softness along the midline.

Important: The width is just one piece of the puzzle—depth, tension, and function matter, too. A qualified physical therapist can give you a full assessment and help tailor a plan to your body.

Why Diastasis Recti Matters (Even If It’s Been Years)

DR isn’t just about aesthetics. It can cause real functional issues, including:

• Low back, hip, or pelvic pain

• Poor posture or instability

• Pelvic floor dysfunction (like leaking or pressure)

• Difficulty lifting, running, or feeling strong in daily life

It can also affect how you feel about your body. Many moms say things like:

 “I still look pregnant” “My clothes don’t fit right.” “I’m frustrated and no one seems to understand what’s wrong.” “I just want to feel strong again.”

And that is valid. It’s okay to want to treat your DR because you don’t like how it looks—or because it doesn’t feel right. Either reason is enough.

Start With the Basics: Rebuilding From the Inside Out

Healing diastasis recti starts with foundational rehab, not just crunches and planks. Here’s what matters most:

🔹 1. Reconnect With Your Breath

Start with diaphragmatic breathing to engage the deep core and pelvic floor. As you inhale, your ribs should expand 360 degrees. As you exhale, gently draw your belly inward and up, engaging the deep core.

🔹 2. Manage Pressure Inside Your Core (a.k.a. the “Canister”)

Think of your core like a soda can:

• The diaphragm is the top

• The pelvic floor is the bottom

• The abdominal wall is the sides

When you hold your breath, push too hard, or brace like you're about to get punched, that pressure has to go somewhere—and it often ends up straining your midline (aka your linea alba). Instead, we want your core to handle pressure like a sealed soda can: stable and strong. Not like one that’s been shaken and is ready to explode the second you open it.

🔹 3. Rebuild Your Core Muscles—From the Deepest Layer Out

You don’t just want to train the “six-pack” muscles. The real MVP in core healing is your transverse abdominis (TA)—a deep, corset-like muscle that wraps around your waist like your body’s natural back brace.

Start with gentle activation and progress to more dynamic movements that integrate multiple joints.

To activate the TA - start with lying down on your back, knees bent, feet on the floor. Start by picturing a zipper at your pubic bone, and slowly zip up your muscles to your bottom ribs. As you “zip up”, your muscles should feel like they are rolling up and together to create a brace as if someone were going to punch you in the stomach. 

Start by holding this for 5 seconds at a time, and as you progress, progress to 10 second holds. 

Progressing Core Exercises for Diastasis Recti

These exercises target the deep core and are safe to begin with once you’ve mastered breath and alignment.

✅ 1. Dead Bug (with breath focus)

• Lie on your back, knees up, arms to the ceiling

• Inhale to prepare, exhale and slowly lower opposite arm and leg

• Keep ribs down and avoid doming

To progress this to a more advanced movement, with your arms up and your legs up in a 90 degree position, press your opposite hand into the opposite knee to engage your lower TA as you extend the opposite arm and leg. Repeat this on both sides.

✅ 2. Glute Bridge with Exhale + Core Engagement

• Lie on your back, knees bent

• Exhale, engage your core and lift hips

• Add a mini band at the knees for glute activation

To progress this movement, you could perform a single leg bridge where one leg is out straight and you are lifting with just one leg.

✅ 3. Modified Bear Crawl Hold

• On all fours, knees under hips, toes tucked

• Exhale and gently lift knees 1-2 inches off floor

• Hold for 5-10 seconds with good alignment

• Great for full-body, multi-joint core integration

My favorite progression for this exercise is to add in a tap to your opposite knee. In your bear plank, take your right hand and tap it down and across toward your left knee. Repeat this on each side.

It’s Never Too Late

Still dealing with a belly bulge or weak core years after pregnancy? You’re not too late. DR can be addressed long after postpartum—and it’s absolutely worth treating if it’s affecting your function, confidence, or comfort.

Final Thoughts

You don’t need to “suck it up” or accept feeling weak, uncomfortable, or frustrated in your body. Diastasis recti is common, but you can heal with the right approach—starting with breath, pressure control, and deep core reconnection.

If you’re ready to ditch the guesswork and work with someone who gets it, I’m here to help.