Understanding Diastasis Recti: What It Is and How to Heal Your Core Postpartum
TL;DR: What You’ll Learn
If you’ve heard about diastasis recti (ab separation) but aren’t sure what it really means, you’re not alone. In this post, you’ll learn:
What diastasis recti actually is
How to tell if you have it
Why it’s not just about appearance
What you can do to begin healing your core (and support your pelvic floor!)
By the end, you’ll understand how breathwork, posture, and deep core activation can help restore strength and confidence after pregnancy.
👉 Want to start rebuilding your core right away? Download my 10-Minute Core Strengthening Guide to get started!
What Is Diastasis Recti?
Diastasis recti refers to the natural separation of your rectus abdominis muscles (your “six-pack” muscles) that happens as your belly grows during pregnancy. Between these muscles runs the linea alba, a stretchable band of connective tissue that thins and widens to make room for your baby.
For some people, this tissue doesn’t fully recover after birth — leaving a lingering “gap” or softness along the midline.
You might notice:
A doming or bulging along the center of your abdomen when sitting up or lifting
Core weakness or instability
Back pain or posture changes
Pelvic floor symptoms, like leaking or heaviness
Why It’s Not Just About Looks
It’s easy to focus on how your belly looks after birth, but diastasis recti is a functional issue, not just an aesthetic one.
When your core muscles and connective tissue can’t effectively manage pressure, it affects how your body moves, lifts, and supports itself. That means it can influence:
How you lift your baby or a car seat
How you breathe and stabilize during exercise
How your pelvic floor performs (since it works hand-in-hand with your deep core)
Learning to restore core function and coordination is key — not flattening your stomach.
How Do You Know If You Have Diastasis Recti?
You might see or feel:
A coning or bulging midline when sitting up or doing ab exercises
A gap between your abs that you can feel with your fingers
Difficulty bracing or controlling pressure in your core
If you’re unsure, schedule an assessment with a Women’s Health Specialist — we can measure, guide you through safe movements, and help you reconnect to your deep core.
Can You Heal Diastasis Recti?
Yes — absolutely! While a small amount of separation can remain (and still be functional!), you can restore strength, stability, and appearance with the right approach.
Focus on Four Key Elements
Breathwork + Diaphragmatic Breathing
Learn to coordinate your breath with your core and pelvic floor. This sets the foundation for pressure management and strength.
Read More Here -> How to Perform 360° (Diaphragmatic) BreathingDeep Core Activation (Transversus Abdominis)
Gentle, intentional engagement — not crunches — helps re-train your core.Pelvic Floor Coordination
The pelvic floor and deep core work together. Training them in sync improves control and reduces symptoms like leaking.Posture + Pressure Management
Everyday alignment — from how you sit to how you lift — impacts how your body heals.Where to Start?
My Personal Take (from a Twin Mom + Pelvic PT)
After carrying twins, I experienced diastasis recti myself. Even with my training, it was a humbling process — one that reminded me healing is never linear.
What I’ve learned:
➡️ Small, consistent steps lead to lasting progress.
➡️ Rest is part of recovery.
➡️ Your body isn’t broken — it just needs time and support.
That’s why I’m so passionate about teaching other moms how to reconnect with their bodies, rebuild confidence, and move without fear.
TL;DR Recap: Key Takeaways for Healing Diastasis Recti
Diastasis recti = separation of the abdominal muscles during/after pregnancy.
It’s common and treatable — not just about looks.
Focus on breath, posture, and deep core connection before adding intensity.
Consistency matters more than perfection.
👉 Ready to start your healing journey? Download my 10-Minute Core Strengthening Guide or Book a 1:1 pelvic health session today.
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.