How to Heal Diastasis Recti
a comprehensive core recovery guide for moms of all ages and stages
Understanding Diastasis Recti
During pregnancy, the core muscles expand to make room for the growing baby. In about 60% of pregnancies, the separation between the abdominal muscles becomes wider than 2-2.5 finger widths, leading to a condition called diastasis recti (DR). While DR often heals naturally after birth, taking the right steps and doing the correct exercises can significantly aid recovery.
My Personal Experience
As a mom who had two big babies in two years, I understand firsthand how challenging it can be to restore your core strength after pregnancy. After both of my pregnancies, I found myself facing significant diastasis recti (DR) and an umbilical hernia. But with time, patience, and the right approach to training, I successfully healed my separation and regained my core strength. If I can do it, so can you!
When I had my second baby, Warren James, I quickly realized the toll pregnancy had taken on my body. My stomach had stretched to its limits to accommodate my little (but BIG) blessings, and afterward, I discovered just how much my core had been affected. I had a severe abdominal separation — what we call diastasis recti.
Abdominal separation is actually a normal part of pregnancy. Every mom’s core muscles naturally expand to make room for the growing baby. However, as mentioned above, in about 60% of pregnancies (mine included), this separation becomes wider than 2-2.5 finger widths, which is when it’s officially diagnosed as diastasis recti.
The good news? In many cases, abdominal separation can heal on its own postpartum without the need for surgery—especially if you take the right steps and focus on targeted core exercises.
If you’re wondering how to tell if you have diastasis recti and what to do to fix it, keep reading! This post is for you. . .
How to Test for Diastasis Recti
Not sure if you have DR? This test can be done while pregnant or postpartum to check for diastasis recti (DR). If you’re unsure or have concerns, consult with your doctor, midwife, or a pre/post-natal exercise specialist. It’s important to seek professional advice if you experience pain or bulging around your belly button.
How to Perform the Test:
Lie on your back with your knees bent and feet flat on the floor.
Exhale and gently lift your head and shoulders off the floor, supporting your neck with one hand.
Focus on engaging your rectus abdominis (the muscle running down the front of your abdomen), pulling your rib cage toward your hips, rather than just lifting your head.
Place your fingers horizontally across your belly button, feeling above, over, and below it. Assess the width and depth of the gap, as well as the firmness or looseness of the tissue beneath the belly button.
If the gap measures more than 2 cm (approximately 2.5 fingers wide), you may have DR.
Remember, if you’re concerned, it’s always a good idea to have a pre & post-natal fitness professional evaluate you.
Signs and Symptoms of Diastasis Recti
As mentioned above, DR (aka abdominal separation or “the mom pooch) occurs when the connective tissue between the abdominal muscles stretches. Symptoms include:
Bulge: A visible bulge or "pooch" in the stomach, especially when contracting the abdominal muscles
Pain: Pain in the lower back, pelvic area, or hips
Difficulty moving: Difficulty lifting objects, walking, or performing everyday tasks
Pelvic floor issues: Urinary incontinence, constipation, or pelvic organ prolapse
Poor posture: A weakened pelvic alignment that can lead to poor posture
Bloating: A feeling of fullness or bloating in the abdomen
Urinary incontinence: Urine leakage
Constipation: Difficulty having a bowel movement
Avoid Traditional Ab Exercises
When returning to exercise postpartum, it’s crucial to avoid movements that increase intra-abdominal pressure, such as crunches, as they can exacerbate DR. Instead, focus on engaging the transverse abdominals and using exercises that support core healing.
Signs of Core Weakness During Exercise
When performing core exercises, avoid movements that cause:
Straining in the abdomen or pelvic floor
Urine leakage
Pelvic or lower back pain
Core instability
Bulging or “coning” of the abdomen
If you experience any of these symptoms, begin a properly structured core rehab program and modify your workout until you can complete it safely.
How to Prevent or Limit DR During Pregnancy
If you’re currently pregnant or want to reduce your risk of developing DR, consider these steps:
Posture Awareness – Maintain a neutral spine and avoid standing with your belly pushed out.
Proper Movement Techniques – When getting up, roll onto your side and push up with your hands instead of using your abdominal muscles.
Careful Lifting – Use proper form when picking up heavy objects, keeping them close to your body and exhaling on exertion.
Avoid Straining – Be mindful of holding your breath during weight lifting or pushing during labor.
Modify Exercises – Avoid crunches, frontal planks, push-ups (unless modified), v-sit-ups, and any movements that cause abdominal bulging.
Strength Training – Continue lifting weights, but adjust the load and always exhale on exertion.
Monitor Your Core – Any exercise that causes coning of the belly should be avoided.
It’s Never Too Late . . .
If you did develop DR during pregnancy, don’t worry! Healing diastasis recti requires the right approach and consistency, but it can most certainly be done, no matter how long it’s been since you’ve had your baby. If you’re ready to take the next step, join our Mom Tummy Rehab program — a 12-week plan designed to help moms at any stage rebuild their core strength.
This program includes:
Three progressive workout phases
Printable workouts with demonstrations
Direct coaching support and accountability
Bonus resources for additional guidance
Join the thousands of women who have transformed their core with Mom Tummy Rehab and start your journey to lasting recovery today. . .
Share this with your fellow moms and start your healing journey together!
A Proven 12-Week Program for Restoring Your Core
Hey Mama, I get it. You want to regain your body and energy after baby—I’ve been there too. After two big babies and diastasis recti + an umbilical hernia, I knew something had to change. With the right training, I healed my core and you can too!
As a pre- and postnatal fitness professional, I created Mom Tummy Rehab to help moms like you safely rebuild your core strength postpartum, no matter how long it’s been since you gave birth.
What You’ll Get:
• 3 phases of core-strengthening workouts
• Printable workout guides with demos
• A supportive community of moms & direct access to me, your coach
• Tons of bonuses, plus much more!
Why It Works:
• Heal diastasis recti with targeted exercises
• Reduce low back pain & urinary incontinence
• Just 5 minutes a day to start feeling stronger and more energized
Ready to Restore Your Core?
Join the thousands of moms already rebuilding their strength with Mom Tummy Rehab. You don’t have to do it alone—let’s make this journey together!
Hi Kate!! I’m 42 years old. I developed DR and an umbilical hernia with my second baby, 15 years ago. I’ve had two babies since then, and my last pregnancy was almost 9 years ago. Is it too late for me to do this program?! I just met with a general surgeon a month ago to see about getting the UH and DR fixed, as well as getting info on a tummy tuck (all of that being done at the same time). I’ve never found a program that would address these things, until now. I found you through Rachel Reeves’ Here are the Headlines when you wrote your series of articles for her this summer. Absolutely LOVED them!!!