Why Your Diastasis Recti Gap Feels Wider or Deeper (And What Actually Helps)
TL;DR — What You’ll Learn in This Post
By the end of this post, you’ll understand:
What diastasis recti actually is (and what it isn’t)
Why twin pregnancy can highlight issues that affect all postpartum moms
Why your gap may feel wider or deeper — even months postpartum
The biggest mistakes moms make when trying to “fix” diastasis recti
How postpartum core recovery actually works (hint: it’s not about closing the gap)
A clear, step-by-step plan you can start today
When to seek personalized support — and how to know if what you’re feeling is normal
👉 Before we dive in → Grab my Diastasis Recti Starter Guide, a short, PT-designed starting point to reconnect your deep core and pelvic floor — whether you had one baby or twins.
Why I Talk About Diastasis Recti Through a Twin-Mom Lens
(And Why This Applies to Every Mom with DR)
I’m a pelvic health physical therapist — and a twin mom. My twin pregnancy forced my core to adapt fast, stretch far, and manage a lot of pressure.
What I learned through my own recovery — and through working with hundreds of postpartum clients — is this:
Twin pregnancy doesn’t create different problems.
It simply makes common postpartum core issues more obvious.
The same patterns I experienced after twins show up in:
Singleton postpartum moms
C-section moms
Vaginal births
Moms months or years postpartum
Moms who “did everything right” and still feel disconnected
So while I’ll reference twins throughout this post, everything here applies to any mom navigating diastasis recti recovery.
Learn more about my Twin Pregnancy Experience Here.
What Is Diastasis Recti? (And Why It’s Not a “Failure”)
Diastasis Recti (DR) is the natural stretching of the linea alba — the connective tissue between your abdominal muscles — during pregnancy. Let’s clear this up:
It is not a tear
It is not damage
Your core is not broken
And you did nothing wrong
Your body adapted to pregnancy by creating space. The work postpartum is about restoring tension, coordination, and support.
This is true whether you carried:
One baby
Two babies
Or had multiple pregnancies over time
Why Your Gap Might Feel ‘Wider’ or ‘Deeper’ (Even Months Postpartum)
1. You’re becoming more aware of your body
As you reconnect to your core, you feel more. Awareness ≠ worsening.
2. The tissue needs tension, not closure
A “wide but firm” midline functions well. A “narrow but squishy” midline often struggles.
3. You may be over-using superficial muscles
Crunches, bracing, or “sucking in” can increase pressure and make the gap feel deeper.
4. Swelling and tissue changes linger postpartum
Especially if sleep, stress, or recovery time are limited.
5. Your breathing strategy is doing most of the work
Holding your breath or pulling your belly in drives pressure downward — worsening doming or coning.
The Biggest Diastasis Recti Myth: “I Need to Close the Gap”
You don’t need a perfect midline. You need:
Coordinated breathing
Deep core activation
Pelvic floor support
Strength that transfers to daily life
Healing diastasis recti is about function, not appearance. This mental shift alone is often what allows moms to finally make progress.
How to Rebuild Your Core After Pregnancy
(Twin Mom Tested — Mom Approved)
This is the same framework I use clinically — whether someone had twins or not.
Step 1: Reconnect Through Breath
Start with diaphragmatic breathing and pelvic floor coordination. This:
Reduces pressure
Improves midline tension
Prepares your core for movement
👉 This is where my Diastasis Recti Starter Guide begins.
Step 2: Reactivate the Deep Core
Think: turning the lights back on.
Exhale gently
Activate the lower belly without gripping
Keep ribs soft and stacked
If this feels subtle — that’s normal.
Step 3: Build Foundational Strength
Now we layer in controlled strength:
Alternating toe taps
Press into thighs
Bridges
Bird dog
This is where many moms rush — and stall their progress.
Step 4: Train for Real Life
This step matters most — especially for moms. We train:
Lifting kids
Carrying groceries or car seats
Getting off the floor
Daily bending and twisting
👉 This is where my Pelvic Floor & Core Strengthening Flash Cards shine — they help you apply core strategies inside real movement, not just exercises on the floor.
When to Get Extra Support
Twin moms often benefit from personalized guidance if they notice:
Persistent doming or coning
Pelvic heaviness or pressure
Leaking with exercise or daily movement
Lower back or hip pain
Difficulty activating the deep core
A very deep midline that feels unresponsive
👉 Learn more about working with me 1:1
FAQ: Diastasis Recti Recovery
1. Does a wider DR mean it’s worse?
Not necessarily. Tension matters more than width.
2. Can DR improve months or years postpartum?
Absolutely — with the right approach.
3. Can I run with DR?
Yes, if your core is functioning well and symptoms are well-managed.
4. Can exercise make DR worse?
Only if it increases pressure or compensation.
5. Do I need surgery?
Rarely — most moms respond beautifully to conservative rehab.
Final TL;DR — What to Actually Do Next
Here’s your simplified roadmap:
Start with breath + connection
Reactivate your deep core
Build strength gradually
Train for daily life
Watch symptoms, not the gap
Get support if things feel stuck
Your body can get stronger. Your core can recover. Your diastasis can improve — no matter how wide or deep it currently feels.
Ready to Feel Strong, Connected, and Capable Again?
Here’s where to begin:
👉 Download the Diastasis Recti-Safe Starter Guide
👉 Explore the Pelvic Floor & Core Strengthening Flash Cards
👉 Learn more about 1:1 support for busy moms
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.