What Is Diastasis Recti?
If you've had a baby, you've probably heard the term "diastasis recti" thrown around. But what exactly is it? Simply put, diastasis recti is the separation of your rectus abdominis muscles—the "six-pack" muscles that run down the front of your abdomen. During pregnancy, as your belly expands to accommodate your growing baby, the connective tissue between these muscles stretches, sometimes creating a gap.
According to research published by the NIH, approximately 60% of women have diastasis recti at 6 weeks postpartum, and about 32% still have it at 12 months. The good news? With the right exercises and approach, you can significantly improve—and often fully heal—this condition.
How to Check If You Have Diastasis Recti
Before starting any core exercises, it's important to know if you have diastasis recti and how severe it is. The Mayo Clinic recommends a simple self-check you can do at home:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your fingers horizontally across your belly button.
3. Lift your head and shoulders slightly off the ground, like you're doing a mini crunch.
4. Feel for a gap between your muscles. A gap of more than two finger-widths may indicate diastasis recti.
If you feel a significant gap, don't panic—and definitely don't start doing crunches! Traditional ab exercises can actually make diastasis recti worse. Instead, focus on the gentle, targeted exercises I'll share below.
Safe Exercises for Diastasis Recti Recovery
1. Diaphragmatic Breathing
This is your foundation. Proper breathing engages your deep core muscles and helps retrain your abdominal wall. Lie on your back, place one hand on your chest and one on your belly. Breathe deeply, allowing your belly to rise (not your chest). As you exhale, gently draw your belly button toward your spine. Practice for 5 minutes daily.
2. Pelvic Floor Engagement
Your pelvic floor works together with your deep abdominals. The American College of Obstetricians and Gynecologists (ACOG) recommends practicing gentle Kegel exercises by imagining you're stopping the flow of urine. Hold for 5 seconds, release, and repeat 10 times. This supports your core from below.
3. Heel Slides
Lie on your back with knees bent. Engage your core by drawing your belly button gently inward. Slowly slide one heel away from your body, keeping your lower back pressed into the floor. Return to start and repeat with the other leg. Do 10 repetitions per side.
4. Dead Bug Progressions
Once you've mastered the basics, dead bugs are excellent for building core stability. Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower one arm overhead while extending the opposite leg, keeping your core engaged and back flat. Return to start and alternate sides.
What to Avoid
While you're healing, avoid exercises that create pressure in your abdominal wall or cause "doming" (when your belly pushes outward in a cone shape):
• Traditional crunches and sit-ups
• Planks (until cleared by a professional)
• Heavy lifting
• Any exercise that causes doming
When to Seek Professional Help
If your diastasis recti is severe (more than 3 finger-widths) or isn't improving after several weeks of consistent exercise, consider working with a pelvic floor physical therapist or a certified postnatal fitness specialist. Sometimes we need personalized guidance to heal properly.
Ready to start your core recovery journey? I offer specialized postpartum fitness programs designed specifically for moms dealing with diastasis recti. Book a free consultation to discuss your goals and create a personalized plan that works for your body and your busy schedule. You might also benefit from our Postpartum Recovery Guide.
The Bottom Line
Diastasis recti is incredibly common, and you're not alone in this journey. With patience, the right exercises, and proper guidance, your core can heal. Check out our quick 15-minute workouts that are safe for postpartum recovery. Remember: it took nine months to stretch those muscles—give yourself grace as they recover.
Your body did something amazing. Now let's help it feel amazing again. Contact us to start your fitness journey today.