Diastasis Recti After Pregnancy: How to Heal Your Core Safely

What Is Diastasis Recti — and Do You Have It?

If you've had a baby and noticed a stubborn belly pooch that won't go away no matter what you do, you might be dealing with diastasis recti. It's one of the most common postpartum conditions, yet many women have never even heard of it.

Diastasis recti abdominis (DRA) is a separation of the two sides of the rectus abdominis — your "six-pack" muscles — along the midline of your abdomen. During pregnancy, the growing uterus stretches these muscles apart, and the connective tissue between them (called the linea alba) thins and widens.

Here's how common it is: research shows that diastasis recti affects approximately 6 in 10 women after childbirth. One study found that 45 percent of women still have some degree of separation at six months postpartum. So if this sounds like you, you are absolutely not alone.

How to Check Yourself for Diastasis Recti

You can do a simple self-check at home. It's best to wait until at least six weeks postpartum, as some natural narrowing occurs in the early weeks.

The Self-Check Method

1. Lie on your back with your knees bent and feet flat on the floor
2. Place your fingers horizontally across your belly button, pointing toward your toes
3. Slowly lift your head and shoulders off the floor, as if you're starting a crunch
4. Feel for a gap or softness along the midline of your abdomen
5. Check above your belly button, at your belly button, and below it

What you're feeling for:

• A gap wider than two finger widths may indicate diastasis recti
• The depth of the gap matters too — can your fingers sink in deeply?
• Notice if there's "doming" or a ridge poking up along the center of your belly

While this self-check gives you a starting point, getting an assessment from a pelvic floor physical therapist is the gold standard for an accurate diagnosis.

Signs and Symptoms Beyond the Gap

Diastasis recti isn't always obvious just by looking in the mirror. Here are the signs many women experience but don't connect to their ab separation.

Physical Symptoms

• A visible bulge or "pooch" in the center of your belly, especially when straining
• "Doming" or coning along the midline when you sit up, cough, or lift something heavy
• Lower back pain that started or worsened after pregnancy
• Pelvic floor issues including urinary leaking when coughing, sneezing, or jumping
• A feeling of core weakness or instability — like your trunk can't support you properly
• Difficulty with everyday tasks like lifting your baby, carrying groceries, or getting out of bed

Research has shown that diastasis recti contributes to both urinary stress incontinence and back pain. If you're experiencing these symptoms postpartum, it's worth getting checked.

Why It Happens — and Why It's Not Your Fault

Let's be clear: diastasis recti is a normal consequence of pregnancy. Your body did something extraordinary by making room for a growing baby. The separation happens because of the physical demands of pregnancy, not because of anything you did or didn't do.

Risk Factors

Some factors may increase your likelihood of developing diastasis recti:

• Carrying multiples (twins, triplets)
• Having a larger baby
• Being pregnant more than once
• Being over 35 during pregnancy
• Having a petite frame
• Excessive abdominal exercises during pregnancy (especially crunches)

But plenty of women with none of these risk factors still develop it. The most important thing is not how you got here — it's what you do next.

Exercises That Help Heal Diastasis Recti

The right exercises can make a significant difference in closing the gap and rebuilding core strength. The key is starting with deep core activation and progressing gradually.

The Foundation: Diaphragmatic Breathing

Before you do anything else, master this breathing technique. It's the foundation of all diastasis recti rehabilitation.

1. Lie on your back with knees bent
2. Place one hand on your chest and one on your belly
3. Breathe in through your nose, letting your belly rise and ribs expand sideways
4. Exhale slowly through your mouth, feeling your belly gently draw inward
5. On the exhale, imagine gently zipping up your lower abdomen

Practice this for five minutes daily. It retrains your deep core and pelvic floor to work together, which is essential before moving to more challenging exercises.

Transverse Abdominis Activation

The transverse abdominis (TVA) is your deepest abdominal muscle — it wraps around your trunk like a corset. Strengthening it is the single most important step in healing diastasis recti.

TVA Heel Slides:

1. Lie on your back with knees bent
2. Engage your TVA by gently drawing your lower belly inward (think belly button toward spine)
3. Slowly slide one heel along the floor until your leg is straight
4. Slide it back while maintaining core engagement
5. Repeat 10 times per side, for two to three sets

TVA Toe Taps:

1. Lie on your back with knees bent at 90 degrees, shins parallel to the floor
2. Engage your TVA
3. Slowly lower one foot to tap the floor
4. Return to the starting position
5. Alternate sides for 10 reps each, two to three sets

Pelvic Floor Integration

Your pelvic floor and deep core work as a team. Incorporating pelvic floor exercises into your routine supports the entire system.

Pelvic Floor Lifts:

1. Sit or lie comfortably
2. As you exhale, gently lift your pelvic floor (imagine picking up a blueberry)
3. Hold for 5 seconds, then fully release
4. Repeat 10 times, three times per day

These aren't just "Kegels" — the emphasis is on the coordination between your breath, pelvic floor, and transverse abdominis. When all three work together, healing happens faster.

Progressive Core Exercises

Once you've built a foundation (usually after two to four weeks of the basics), you can progress to these exercises:

Bird Dog:

1. Start on all fours with wrists under shoulders and knees under hips
2. Engage your core and extend your right arm forward and left leg back
3. Hold for three seconds, return to start
4. Alternate sides for 10 reps each

Glute Bridge:

1. Lie on your back with knees bent and feet hip-width apart
2. Engage your core and squeeze your glutes to lift your hips
3. Hold for five seconds at the top
4. Lower slowly, repeat 12 to 15 times

Modified Side Plank:

1. Lie on your side with your knees bent and elbow under your shoulder
2. Lift your hips off the ground, keeping your core engaged
3. Hold for 15 to 30 seconds
4. Repeat on each side, two to three times

Exercises to Avoid

Equally important as knowing what to do is knowing what not to do. Certain exercises create outward pressure on the weakened midline, making diastasis recti worse.

Avoid these until your separation has significantly improved:

• Traditional crunches and sit-ups — they create "doming" that pushes against the weakened tissue
• Full planks — too much pressure on the midline for most postpartum women
• V-ups and leg lifts — intense pressure on the linea alba
• Heavy overhead lifting — can strain the midline if core isn't ready
• Twisting movements under load — like weighted Russian twists

A good rule of thumb: if you see doming or coning along your midline during any exercise, stop. That's your body telling you it's not ready for that movement yet.

Your Recovery Timeline: What to Expect

Healing diastasis recti is a process, not an event. Here's a general timeline, though everyone's journey is different.

Weeks 1 to 6 Postpartum

Focus on rest, bonding with your baby, and gentle breathing exercises. Avoid lifting anything heavier than your baby. Roll onto your side when getting out of bed instead of sitting straight up.

Weeks 6 to 12

After clearance from your healthcare provider, begin targeted core rehabilitation exercises. Start with diaphragmatic breathing, TVA activation, and pelvic floor work. Many women start gentle walking during this phase too.

Months 3 to 6

Progress to more challenging exercises as your core gets stronger. Many people notice significant improvement within 8 to 12 weeks of consistent work. Your gap may narrow and the tissue may feel firmer.

Months 6 to 12 and Beyond

Continue building strength. Some women fully close the gap, while others achieve a functional core with a small remaining separation — and that's completely normal. The goal is a core that works well, not necessarily a perfect measurement.

When to Seek Professional Help

While many women can improve diastasis recti with at-home exercises, some situations call for professional guidance.

See a pelvic floor physical therapist if:

• Your gap is wider than three finger widths
• You're not seeing improvement after 8 to 12 weeks of consistent exercise
• You're experiencing significant back pain or pelvic floor dysfunction
• You're unsure whether you're doing exercises correctly
• You have a hernia at the site of the separation

A physical therapist who specializes in postpartum recovery can create a customized treatment plan and ensure you're progressing safely. Some cases may ultimately require surgical repair, but this is typically only considered after conservative treatment has been fully explored.

Living With Diastasis Recti: Daily Tips

While you're working on healing, these everyday habits can protect your core and speed recovery.

• Log roll out of bed: Roll to your side and use your arms to push up, rather than sitting straight up
• Exhale on exertion: Breathe out when lifting your baby, groceries, or anything heavy
• Watch your posture: Stand tall with your ribs stacked over your pelvis — slouching increases pressure on the midline
• Support your belly: Some women find postpartum belly bands helpful in the early weeks
• Be patient with yourself: Your body grew a human — healing takes time, and that's okay

Frequently Asked Questions

Can diastasis recti heal on its own without exercises?

Some degree of natural narrowing occurs in the first few weeks postpartum. However, research shows that targeted exercises — particularly those that engage the transverse abdominis and coordinate with pelvic floor activation — significantly improve outcomes compared to doing nothing. If your separation persists beyond eight weeks postpartum, active rehabilitation is recommended.

How long does it take to fully heal diastasis recti?

Most women see noticeable improvement within 8 to 12 weeks of consistent, targeted core work. However, full recovery can take six months to a year or longer, depending on the severity of the separation, connective tissue health, and how consistently you do your exercises. Some women maintain a small gap but achieve full functional core strength.

Is it too late to fix diastasis recti years after having a baby?

No, it's never too late. While early intervention is ideal, research and clinical experience show that women can make meaningful improvements in diastasis recti even years after childbirth. The exercises and principles are the same — it may just take a bit longer to see results if the separation has been present for a while.

Can I do regular workouts if I have diastasis recti?

Yes, but with modifications. Avoid exercises that cause doming or coning along your midline. Many women can safely do strength training, cardio, and other activities as long as they modify movements that put excessive pressure on the linea alba. Working with a knowledgeable trainer or physical therapist can help you stay active while protecting your healing core.

This article is for informational purposes only and is not medical advice. Consult your healthcare provider before making health decisions.