Diastasis Recti: The Complete Guide for Pregnant and Postpartum Mamas

You're standing in front of the mirror, looking at your postpartum belly. You press your fingers just above your belly button and feel... a gap. A soft space where your abdominal muscles should be firm. Maybe you notice that when you do a crunch or sit up, your belly creates a strange dome or cone shape down the middle.

Welcome to the world of diastasis recti, or known as abdominal separation. And if you're feeling confused, worried, or completely overwhelmed by this term you maybe just learned about, you're definitely not alone.

Here's what we wish someone had told us when we started working with pregnant and postpartum mamas: diastasis recti is incredibly common (affecting up to 60% of pregnant women), often misunderstood, and most importantly, it's something you can actively work to heal and manage. But the information out there is confusing at best and fear-inducing at worst.

Today, we're cutting through the confusion. We're going to explain exactly what diastasis recti is, how to check for it, what exercises help versus hurt, and most importantly, how to approach your fitness journey in a way that supports healing rather than making things worse.



Because you deserve clear, honest, evidence-based information about your postpartum body. Let's dive in.

The Challenge So Many Mamas Face

Imagine this: You're six months postpartum, and you've finally worked up the courage to start exercising again. You find a workout video online, and the instructor is demonstrating planks and crunches. You follow along, wanting so badly to feel strong again.

But something feels off. Your belly isn't engaging the way you remember. There's this weird bulging sensation down the center of your abdomen. Later that day, you notice your lower back is killing you, and you just feel... unstable.

You mention it to a friend, who casually drops the term "diastasis recti." You Google it and suddenly you're spiraling. Should you never do crunches again? Can you even pick up your toddler? Will your abs ever be normal? Some websites say you need surgery. Others say it'll heal on its own. And that fitness influencer on Instagram swears her program is the only thing that works.



Here's what we hear from mamas all the time: "I don't know what's safe to do anymore. I'm afraid I'm making it worse."

Through our work with over 300 pregnant and postpartum women, we've seen this fear and confusion countless times. The problem is that most fitness programs don't address diastasis recti at all, or they take an overly restrictive approach that leaves you feeling like you can't do anything.

The truth is more nuanced. Diastasis recti isn't something to panic about, but it does require a thoughtful approach to exercise. You can absolutely rebuild core strength and function. You just need to know how to do it safely and effectively.

Understanding Diastasis Recti: What It Is and Why It Happens

Let's start with the basics, because understanding what's actually happening in your body takes away a lot of the fear.

What Is Diastasis Recti?

Your rectus abdominis (those "six-pack" muscles) runs vertically down the front of your abdomen in two parallel bands. These bands are connected in the middle by connective tissue called the linea alba. 

Diastasis recti is a separation of these abdominal muscles at the linea alba. Think of it like a zipper that's come apart down the middle. The muscles themselves aren't torn or damaged. They've just moved away from each other, leaving a gap.

Why Does It Happen?

During pregnancy, your abdominal muscles have to stretch to accommodate your growing baby. The hormone relaxin softens your connective tissue to allow this expansion. Combined with the constant pressure from your uterus pushing outward, the linea alba can thin and widen, creating that separation.

This is actually a normal and necessary adaptation to pregnancy. Your body is making room for your baby. The issue comes when that gap doesn't close properly after birth or when it's wider than it should be for optimal core function. It’s important to note that diastasis recti is not exclusive to pregnancy; It can occur when the core can't handle unnecessary pressure, and even men can get it!

Who's at Risk?

While diastasis recti can happen to anyone, certain factors increase your risk:

• Multiple pregnancies (twins, triplets)
• Having babies close together
• Being pregnant over age 35
• Having a large baby or excess amniotic fluid
• Previous abdominal surgeries
• Improper exercise form during pregnancy
• Weak core muscles before or after pregnancy

But here's the important part: even if you check all these boxes, diastasis recti isn't inevitable, and even if you have it, it can heal.

Why the Standard Advice Falls Short

You don't need a doctor or physical therapist to check if you have diastasis recti, though we definitely recommend getting a professional assessment if possible. Here's how to check yourself:

The Self-Check Method

1. Lie on your back with your knees bent and feet flat on the floor
2. Place your fingers (palm facing you) just above your belly button, fingers pointing down toward your toes
3. Lift your head and shoulders slightly off the ground, like you're doing a tiny crunch
4. Feel for a gap between your abdominal muscles. Your fingers might sink into a soft space
5. Count how many fingers fit in the gap (width) and note how deep it feels
6. Repeat this check at your belly button and a few inches below your belly button
   

What the Results Mean

• Normal: 1-2 finger widths (this is actually the normal width of the linea alba)
• Mild diastasis: 2-3 finger widths
• Moderate diastasis: 3-4 finger widths
• Severe diastasis: More than 4-5 finger widths



But here's the crucial part that most people miss: width isn't everything. The depth and tension of your linea alba matter just as much, if not more. A shallow 3-finger gap with good tension might function better than a deep 2-finger gap with no tension.

This is why we always encourage mamas to see a pelvic floor physical therapist for a comprehensive assessment. They can evaluate the full picture and give you personalized guidance.

What Makes Diastasis Recti Worse (And What Actually Helps)

Let's talk about the dos and don'ts, because this is where a lot of conflicting information exists.

Exercises to Avoid or Modify

During the healing phase, certain exercises can increase intra-abdominal pressure in a way that pushes your abs further apart:

• Traditional crunches and sit-ups
• Full planks (until your gap has improved)
• Heavy lifting without proper core engagement
• Exercises that cause doming or coning down the center of your abdomen
• Intense twisting movements
• Uncontrolled backward bending

Notice we said "avoid or modify." With the right modifications and proper core engagement, many of these movements can eventually be reintroduced safely.

What Actually Helps Healing

Healing diastasis recti isn't about avoiding everything. It's about strategic strengthening:

• Deep core activation exercises (transverse abdominis engagement)
• Proper breathing mechanics coordinated with core engagement
• Functional movements that train your core in real-life patterns
• Progressive loading as your core strength improves
• Pelvic floor work (your pelvic floor and core work together)
• Good posture and alignment throughout the day

The key is learning how to engage your entire core system properly, not just doing isolated exercises. This is exactly what we teach in our fitness for moms programs.

Healing Your Diastasis Recti

Ready to start actively working on healing your diastasis recti? Here are five essential steps:

Master Your Breath and Core Connection

Before you do any exercise, you need to learn how to properly engage your deep core muscles. Try this foundational exercise:

Lie on your back with knees bent. Place your hands on your lower belly. Take a deep breath in, letting your belly expand. As you exhale, imagine drawing your belly button toward your spine and your hip bones toward each other. Feel your core gently engage without holding your breath.

This isn't about sucking in your stomach or bracing hard. It's a subtle, deep engagement. Practice this daily until it becomes automatic. This is the foundation of all functional core work.

Check for Doming or Coning

Every time you exercise, watch your belly. If you see a ridge or bulge popping up down the center of your abdomen during an exercise, that's doming or coning. It means you're creating too much intra-abdominal pressure for your current core strength.

When you see this happen, modify immediately:

• Decrease the range of motion
• Try an easier variation of the exercise
• Engage your core more consciously
• Breathe properly throughout the movement

Our Virtual Gym programs, specifically the Core Restore program, teach you exactly how to spot these signs and what modifications to make in real-time.

Start With Diastasis-Safe Exercises

Focus on exercises that strengthen your core without creating excessive pressure:

• Dead bugs (with proper form and breathing)
• Modified planks on your knees or against a wall
• Bird dogs
• Pelvic tilts
• Standing core work like pallof presses
• Squats and lunges with proper core engagement

The ABC Fit Virtual Gym includes complete diastasis-safe workout programs that progress you safely from basic core restoration to full-body strength training. You're never guessing if an exercise is safe or wondering what to do next.

Start With Our Core Restore Program

Once you've been cleared for exercise by your doctor, we recommend starting with our signature ABC Fit Core Restore program. This is a 5-part series specifically designed for postpartum recovery and is completely diastasis recti safe.

Core Restore is all about easing back into movement while rebuilding a strong connection to your core and pelvic floor. Created by certified Pre & Postnatal Fitness Experts, this program gives you an expert-designed approach to get your body moving the right way from the start.

This program focuses on exercises that strengthen your core without creating excessive pressure, including:

• Deep core activation and breathing work
• Pelvic floor reconnection exercises
• Modified movements that protect your healing core
• Progressive strengthening that builds week by week
• Functional exercises that transfer to daily life

Core Restore is included in your Virtual Gym membership and serves as the perfect foundation for your postpartum fitness journey. From there, you can progress to our other strength training programs with confidence, knowing you've built a solid base.

Work With a Pelvic Floor Physical Therapist

We can't stress this enough: seeing a pelvic floor PT is invaluable. They can:

• Assess the width, depth, and tension of your separation
• Check your pelvic floor function (which directly impacts core healing)
• Create a personalized exercise plan
• Monitor your progress and advance you appropriately
• Address any other postpartum concerns

Think of it as your roadmap for recovery. The investment is absolutely worth it.

Be Patient and Consistent

Diastasis recti healing takes time. You might see improvement in 6-8 weeks, or it might take 6-12 months or longer. Both timelines are completely normal.



What matters most is consistent, proper exercise and functional movement patterns throughout your day. How you get up from bed, how you pick up your baby, how you carry groceries all matter just as much as your dedicated workout time.

Progress isn't always linear. Some weeks you'll feel amazing. Other weeks you might feel like nothing's changing. Trust the process and keep showing up for yourself.

Mama, we need you to hear this: having diastasis recti doesn't mean your body is broken. It doesn't mean you did anything wrong during pregnancy. It doesn't mean you're destined for a weak core forever.

Your body did exactly what it needed to do to grow and birth your baby. The separation that occurred was a necessary adaptation. And now, with the right approach and support, your core can heal and become strong and functional again.

Yes, it takes time. Yes, it requires intentional effort. Yes, you need to be thoughtful about exercise selection and progression. But you absolutely can rebuild a strong, capable core that supports you in everything you do, from playing with your kids to lifting heavy things to feeling confident in your body.

The key is having the right guidance. Generic fitness programs won't cut it when you're dealing with diastasis recti. You need workouts specifically designed for postpartum recovery, taught by people who understand the nuances of core healing.

That's what we offer in the ABC Fit Virtual Gym. Every single workout in our postnatal fitness programs is designed with diastasis recti in mind. We teach you proper form, breathing mechanics, and progression strategies. We show you what to watch for and how to modify. We give you confidence when you're feeling uncertain.

Through working with over 300 pregnant and postpartum mamas, we've developed programs that actually work for real bodies and real life. You don't need hours at the gym. You don't need complicated equipment. You just need expert guidance and consistent effort.

Self-care for moms includes taking care of your core health. It's not vanity. It's not selfish. It's functional fitness that allows you to move through your life with strength, stability, and confidence.

Ready to start healing your diastasis recti with expert support?

Join the ABC Fit Collective Virtual Gym today and get access to specialized programs designed specifically for diastasis recti recovery. Learn the right exercises, avoid the wrong ones, and rebuild your core strength safely and effectively.

Because you deserve to feel strong. You deserve clear guidance. You deserve a core that functions well and supports you in everything you do.

And mama? Your healing journey starts now. Let's do this together.