Tag: Postpartum core

Your body does amazing things during pregnancy — growing and carrying new life is no small task. But along with that transformation, many women notice changes in their core that don’t just “bounce back” right after birth. One of the most common postpartum concerns is diastasis recti — yet so many moms have never even heard of it until they’re experiencing it.

If you’ve noticed a lingering belly “pooch,” a gap down the middle of your stomach, or just a feeling of core weakness after pregnancy, you’re not alone — and you’re definitely not broken. Let’s talk about what diastasis recti is, why it happens, and how you can begin healing.

What is Diastasis Recti?

Diastasis recti is a separation of the rectus abdominis muscles — the “six-pack” muscles that run down the center of your belly. Normally, these muscles are held together by connective tissue called the linea alba.

During pregnancy, as your uterus grows and your abdominal wall stretches to make room for your baby, the linea alba can thin and stretch apart. This leaves a gap between the left and right sides of your ab muscles.

It’s incredibly common: research shows that up to 2 in 3 women experience diastasis recti after pregnancy.

Why Does It Happen?

Pregnancy puts a lot of pressure on your abdominal wall — and that’s not a bad thing; it’s simply part of the process. Several factors can influence whether diastasis recti develops and how severe it may be:

Growing Baby: As your belly expands, the connective tissue naturally stretches.

Hormones: Relaxin and progesterone soften ligaments and connective tissues, making them more flexible (and sometimes more prone to separation).

Multiple Pregnancies: With each pregnancy, your core muscles may weaken a little more if not properly supported.

Genetics: Some women’s connective tissue is naturally more elastic than others.

Movement Patterns: How you get out of bed, lift, or carry weight during pregnancy and postpartum can either help support your core — or put more stress on it.

How to Tell if You Have Diastasis Recti

A common sign is a visible “doming” or bulging down the midline of your stomach when you sit up, cough, or strain. You may also feel softness or a gap when pressing gently around your belly button.

The good news? This condition is treatable — and in many cases, fully reversible with proper care.

Healing Diastasis Recti Postpartum

Healing isn’t about doing crunches or planks — in fact, those moves can make things worse in the early stages. Instead, the focus is on retraining your core from the inside out. Here’s how:

1. Reconnect With Your Breath

Breathing properly is the foundation of healing. Start with diaphragmatic breathing, where you inhale into your ribs and belly and exhale while gently engaging your deep core (think: hug your baby gently toward your spine).

2. Engage the Deep Core Muscles

The transverse abdominis (your body’s natural “belt”) plays a huge role in closing the gap. Gentle exercises like heel slides, pelvic tilts, or modified dead bugs can help activate these muscles safely.

3. Strengthen the Whole Core System

Healing isn’t just about your abs — it includes your pelvic floor, back, and hips. A balanced, progressive program helps restore stability and function.

4. Avoid Common Aggravators

Movements that put excessive pressure on the midline (like crunches, sit-ups, and heavy twisting) can slow healing. Learning safe movement strategies for everyday activities — even how you roll out of bed — is just as important as exercise.

5. Seek Guidance

Every woman’s body and recovery are different. Working with a pre/postnatal certified trainer (like me!) ensures you get a customized program to support your healing safely and effectively.

The Takeaway

Diastasis recti is common, but it’s not something you have to “just live with.” With the right knowledge, movements, and support, you can absolutely restore strength to your core and feel confident in your body again.

Healing takes time, but every small step counts. And remember — your body has already done something incredible. Now it deserves the care and support it needs to thrive postpartum.

💌 Ready to Start Healing Your Core?

Subscribe to my newsletter for more pre- and postnatal fitness tips

Reach out to me directly for personal training or virtual coaching

Join our Mommy & Me fitness classes and walks for support, movement, and community

Your postpartum journey doesn’t have to be overwhelming. With guidance and consistency, you can rebuild strength, heal from the inside out, and feel empowered in your body again!