Diastasis Recti Explained: Causes, Symptoms, and Proven Recovery Strategies

If you’re planning to become pregnant, currently expecting, or have ever been pregnant, this article is for you.

By Mellissa Stanton

Photo Provided by Wix.com

Building a strong core and pelvic floor is incredibly beneficial for pregnancy, labor, and postpartum recovery. It helps support your spine and pelvis, reducing common discomforts like lower back pain. During labor, a strong core enhances pushing efficiency, while postpartum, it promotes faster recovery and lowers the risk of incontinence, prolapse, and lingering diastasis recti. It also improves posture, balance, and overall strength, helping you return to daily life with greater confidence.

Before we dive into diastasis recti, let’s address the core issue—your core muscles.

While many people think of their core as just the abs at the front of the body, it’s actually a 360-degree network of muscles that wraps around your trunk. This system includes the rectus abdominis (the ‘six-pack’ muscles), the deeper transverse abdominis, the internal and external obliques, and the muscles along the spine, such as the multifidus and erector spinae. It also involves the pelvic floor—a bowl-shaped group of muscles that supports your pelvic organs—and the diaphragm, your primary breathing muscle, which plays a key role in core stability by regulating intra-abdominal pressure.

Here is a breakdown of all those core muscles hard at work

• Core muscles as a 360-degree network:

  • The core is more than just the front-facing abdominal muscles. It includes a group of muscles that wrap around the entire trunk, providing stability and support. These muscles include:

    • Rectus abdominis (the “six-pack” muscles in the front)

    • Transverse abdominis (deep abdominal muscles that wrap around the spine and sides)

    • Internal and external obliques (on the sides, aiding in rotation and side bending)

    • Multifidus and erector spinae (muscles along the spine)

    • Pelvic floor muscles (supporting the bladder, uterus, and rectum)

    • Diaphragm (the main breathing muscle, which also contributes to core stability)

• Pelvic floor as a bowl-shaped group of muscles:

  • The pelvic floor forms a bowl-like structure at the base of the core, supporting the pelvic organs and playing a vital role in stability, bladder control, and sexual function.

• The diaphragm’s role in core strength:

  • The diaphragm is indeed part of the core system. It works in tandem with the pelvic floor, abdominal muscles, and back muscles to regulate intra-abdominal pressure, which is essential for core stability.

Core Muscles Overview

For truly effective core training, your workouts should target this entire system—not just the front-facing abs. Strengthening all of these muscles improves posture, reduces back and hip pain, and enhances overall stability. It can also help prevent issues like stress incontinence, so you can sneeze or laugh without worrying about leaks. By building a stronger, more resilient core, you’ll move through daily life with greater ease and confidence.

Now that we’ve reviewed the core muscles and their roles, let’s dive into what Diastasis Recti actually is.

It’s simply the stretching and thinning of the linea alba—the connective tissue that joins the two sides of the rectus abdominis muscles. Diastasis recti is typically diagnosed by measuring the gap between the muscles. A separation of two fingerbreadths or more is generally classified as a diastasis.

Photo Courtesy of Google Images

As far as we know, prenatal diastasis recti can’t be avoided—the linea alba has to stretch to accommodate the growing baby safely. In fact, having diastasis recti during pregnancy is a completely natural response to carrying a baby. Research even shows that up to 100 percent of pregnant women develop a diastasis of more than 16 millimeters in their final trimester.

But what happens postpartum? Honestly, it varies a lot from woman to woman.

A 2016 study found that at six weeks postpartum, 60 percent of women still had a diastasis of at least two fingerbreadths. By one year postpartum, that number dropped to 32.6 percent. The severity ranged from mild (two fingerbreadths) to severe (more than four fingerbreadths).

For many women, the separation resolves on its own over time. However, for others, the physical changes can stick around longer.

While some degree of abdominal separation is super common after having a baby, it can become problematic for women with a wide or deep diastasis. For example, I’ve had women tell me they don’t like the way their tummy looks or that they struggle with more intense workouts due to lingering core weakness.

In more severe cases, diastasis recti can leave some women feeling like their internal organs aren’t properly supported. If you check your diastasis and notice that the gap between the rectus abdominis muscles feels wider than a gap the size of two fingers or you can sink your fingers into your midline with very little resistance (above or below your belly button), it’s a good idea to reach out to a physical therapist for guidance.

Wondering If You Have Diastasis Recti? Here’s How to Find Out

If you’ve been pregnant and given birth, there’s a good chance you have diastasis recti. The good news? You can perform a simple, evidence-based self-assessment at home to check for it. Here’s how:

Image courtesy of Heidi Powell

1️⃣ Before you begin, make sure you’re not experiencing any abdominal pain, bulging, or protrusions from your belly. These could be signs of a hernia or other condition, in which case you should consult your doctor first.

2️⃣ Get into position: Lie on your back with your knees bent and feet flat on the floor. For comfort, you can either place one hand behind your head or keep both hands free to assess your abdomen.

3️⃣ Activate your core: Gently raise your shoulders off the floor, as if doing a small crunch. This engages the rectus abdominis muscles, making it easier to feel the separation.

4️⃣ Check for the separation: Using the fingers of one hand, feel along the midline of your abdomen, starting from your ribcage down toward your lower belly.

5️⃣ Breathe properly: Take light, diaphragmatic breaths—nothing forceful or overly braced. As you exhale, gently engage your core muscles. Key tip: GENTLY brace on the exhale. Over-bracing can artificially close the gap, giving you a false measurement.

6️⃣ Measure the gap: You should be able to feel a canyon-like dip running vertically along the midline. To measure the width, rotate your fingers horizontally and see how many fit between the separated muscles. A gap of two finger widths or more typically indicates diastasis recti.

If you’re unsure about your results or want a more thorough evaluation, consult with a doctor or pelvic floor physical therapist. According to the Journal of Women’s Health Physical Therapy, the two-finger-width measurement is a widely accepted home screening method for diastasis recti. Additionally, the Cleveland Clinic and Mayo Clinic outline this same process, emphasizing the importance of gentle breathing and proper technique for accuracy.

Up to 100 percent of women in their third trimester experience some degree of abdominal separation, and around 60 percent still have it at six weeks postpartum.

If your gap is wider than two fingers or feels deep and squishy, reaching out to a pelvic floor therapist or a certified pre- and postnatal fitness coach can help guide your recovery safely and effectively.

Can Diastasis Recti Be Healed?

Yes, diastasis recti can absolutely be healed—but the journey is unique for everyone. The length of time it takes to correct the effects of diastasis recti varies from one postnatal body to the next. Several factors influence the recovery process, including whether you had a C-section or vaginal birth, the degree of separation in the linea alba, your genetics, age, and how frequently you’re able to commit to core retraining. While the goal used to be closing the gap between the abdominal muscles, the current focus is more on strengthening the connective tissue that supports your core and protects your organs. This approach leads to better function, stability, and long-term strength, even if some separation remains. With consistent, targeted core training and proper guidance, diastasis recti can be significantly improved or fully resolved.

Hiring a Professional for Your Recovery

While it’s possible to heal diastasis recti on your own, working with a professional can significantly improve your results and help you avoid setbacks. One of the biggest risks of self-guided recovery is unknowingly performing exercises that can hinder your progress or even cause injury. Certain movements, like traditional crunches, planks, or heavy lifting with improper form can place excessive pressure on the weakened abdominal wall, further stretching the linea alba and making the separation worse. It’s important to note that heavy lifting itself isn’t inherently harmful—many women, especially those with a strength training background, are accustomed to lifting weights. The key is proper form, breathing mechanics, and core engagement. Without these, even moderate lifting can create harmful intra-abdominal pressure that slows your recovery or worsens your symptoms. This is why it’s ideal to have a professional who can gauge your current strength and ability and create a customized program that progresses safely and effectively.

The most reliable starting point is to have your doctor assess you during a postpartum visit, where they can measure the separation and provide a clear diagnosis. From there, working with a pelvic floor physical therapist is one of the most effective recovery methods. These specialists are trained to accurately evaluate the severity of your diastasis and design a personalized rehabilitation program to safely strengthen your core and connective tissues. However, you’ll need to be cleared by your doctor before starting physical therapy. Factors such as delivery method, labor complications, and overall recovery status will determine when it’s safe to begin.

If pelvic floor therapy isn’t financially accessible, hiring a certified pre- and postnatal fitness coach is a more affordable alternative. Many fitness professionals are highly skilled in core and pelvic floor rehabilitation and can help you rebuild strength and function safely at a fraction of the cost of physical therapy. The benefit of working with a coach is the flexibility and ongoing support they provide, ensuring you follow a structured program that strengthens your core without risking further damage. With expert guidance tailored to your body’s needs, you can rebuild strength, reduce pain, and regain confidence in your core health.

Safe and Effective Exercises for Healing Diastasis Recti on Your Own

If hiring a professional isn’t an option, you can still make significant progress in healing diastasis recti by focusing on safe, evidence-based exercises that promote core strength and restore function. The key is to prioritize gentle core activation, proper breathing mechanics, and pelvic floor strengthening, while avoiding movements that place excessive pressure on the abdominal wall. Here’s a well-rounded list of exercises you can safely perform at home:

✅ Core Activation and Breathing Drills:

• Diaphragmatic Breathing: Lie on your back with one hand on your chest and the other on your abdomen. Breathe deeply into your belly, feeling your abdomen expand on the inhale and gently contract on the exhale. For added feedback, place a small weight (like a book) on your belly to monitor the movement. This strengthens your diaphragm and promotes proper core activation.

• Balloon Breathing Exercise: Practice slow, controlled exhalation to engage your deep core muscles. This drill helps regulate intra-abdominal pressure, which is essential for diastasis healing.

• Pelvic Floor Squeezes (Kegels): Contract and release your pelvic floor muscles in a controlled manner. Aim for sets of slow, deliberate holds to rebuild strength and improve core stability.

• Bracing and Canister Core Work: Use the belt analogy to practice bracing. Imagine tightening a belt around your waist, engaging your core evenly without sucking in. Standing canister holds (holding the braced position for 2–3 minutes) help reinforce proper breathing and core stability patterns.

✅Strengthening and Stability Exercises:

• Quadruped Pelvic Tilts (20 reps): Gentle tilting while on hands and knees activates the deep core and releases tension in the lower back.

• Cat-Cow Stretch (10 reps): This dynamic stretch promotes mobility and encourages core activation while lengthening the spine.

• Bird Dog (10 reps per side): Enhances core stability and strengthens the lower back and glutes, reducing strain on the abdomen.

• Glute Bridge (20 reps with a :05 hold at the top): This targets the posterior chain while promoting core and pelvic floor activation.

• Clamshell (20 reps per side): Strengthens the glutes and stabilizes the pelvis, which is essential for overall core stability.

• Deadbug (16 alternating reps): A core stabilization exercise that engages the deep transverse abdominis muscles without placing excess pressure on the abdominal wall.

• Standing Ankle Band Hip Flexion (Using a light ankle band begin with a :10 second hold per side, working up to :30 per side. ): With a light band over your toes, stand tall and slowly lift one knee toward your chest, focusing on controlled movement. This strengthens the hip flexors and engages the lower core without excessive pressure

• Elevated Ankle Band Bridge with Hip Flexions (20 total alternating reps): Strengthens the glutes, core, and hip flexors, promoting better pelvic stability.

• Pallof Press (12 reps per side): This anti-rotation exercise strengthens the core and improves stability, reducing strain on the linea alba.

❌ Movements to Avoid: When healing diastasis recti on your own, it’s essential to avoid exercises that increase intra-abdominal pressure or stretch the weakened connective tissue. Steer clear of:

• Traditional crunches, sit-ups, and full planks – These can further separate the abdominal muscles.

• Double leg lifts or hanging leg raises – These create excessive lower abdominal strain.

• Heavy lifting with poor form or improper bracing – Lifting weights without proper core control can worsen the separation.

• Fast twisting or oblique-heavy movements – These can pull on the midline and delay healing.

By sticking to safe, controlled movements and focusing on breathing and pelvic floor engagement, you can gradually strengthen your core and support the healing of diastasis recti. Consistency and patience are key—healing takes time, but with proper form and dedication, you can restore strength and function safely at home.

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by: Coach Mellissa Stanton

Mellissa Stanton is a certified strength coach with an emphasis on human movement . She has a passion for helping women become stronger in every chapter of their lives.

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📚 Evidence-Based References:

1️⃣ Spitznagle, T. M., Leong, F. C., & Van Dillen, L. R. (2007).

• Title: Prevalence of diastasis recti abdominis in a urogynecological patient population

• Journal: International Urogynecology Journal

• Findings: This study reports that diastasis recti is common postpartum, with up to 100% of women in their third trimester experiencing some level of abdominal separation.

• 🔎 You can search for this study on PubMed or Google Scholar by title.

2️⃣ Journal of Women’s Health Physical Therapy

• Title: Diastasis Rectus Abdominis: A Widely Used Self-Assessment Method

• Key takeaway: The article supports the two-finger-width measurement as a widely accepted at-home screening technique.

• 🔎 Search the Journal of Women’s Health Physical Therapy archive for the article by title or keywords.

3️⃣ Cleveland Clinic

• Article: "Diastasis Recti: What It Is and How to Treat It"

• Key points: The Cleveland Clinic outlines the self-assessment process, including lying on your back, performing a small crunch, and using fingers to measure the separation.

• 🔎 You can search Cleveland Clinic Diastasis Recti on Google to find this article.

4️⃣ Mayo Clinic

• Article: "Diastasis Recti: Symptoms, Causes, and Recovery"

• Key points: The Mayo Clinic describes the at-home self-assessment method and emphasizes the importance of gentle breathing and proper technique.

• 🔎 Search Mayo Clinic Diastasis Recti on Google for the article.