Diastasis recti affects more pregnant and postpartum women than most people realize, yet many don’t know what it is, whether they have it, or what to do about it. Here’s a straightforward breakdown of what’s happening, how to test yourself, and how to start rebuilding strength.

The rectus abdominis muscle is the vertically-oriented “six pack” muscle that is susceptible to splitting open when the uterus grows upward out of the pelvis. The two sides of the muscle are held together by a fibrous connective tissue. The strain on the muscle can cause that tissue to open like a zipper above and below the belly button. It sounds terrible, but the separation itself is surprisingly painless because the connective tissue has no nerve supply. What you will feel, though, is an achy low back after the muscles start to open. Why? Because the muscles lose their mechanical advantage once they separate, so they become weak and no longer protect the low back.

Wondering how the abdominal muscles, on the front of the body, protect the lower back? All the abs muscles work together as a team, acting as a corset to support the lumbar spine. A large part of the stability in the lumbar spine comes from that abdominal muscle corset. So when a major player on that team is injured, it can’t perform, and you lose function.

The Cleveland Clinic has a helpful overview of diastasis recti for those who want additional medical context.

What does this mean for you?

The symptoms of this condition can vary from woman to woman, so it’s important to understand what to look for if you’re pregnant or if you have recently given birth. The most obvious symptom is a postpartum pooch around your ab muscles. However, that doesn’t always mean you have diastasis recti. It could indicate a weak transverse abdominis or weak core. You might also think you have diastasis if your belly has a “bread loaf” or ridge or it cones as you roll to sit up.

The following are also symptoms of diastasis recti:

Weakening of pelvic floor muscles
Pelvic floor dysfunction
Incontinence
Pelvic pain
Lower back pain
Pain during intercourse
Poor posture
Umbilical hernia
Inability to activate core muscles
Repeated C-sections – During the procedure, the recti muscles are moved. During healing the scar tissue can cause adhesions to the abdominals, pelvic floor and surrounding muscles.

What can you do?

First off, test yourself to see if you already have a separation. If you do, you must modify activities during pregnancy to avoid increasing the separation.

The test: Lying on your back with knees bent and feet flat, place your fingers on your tummy an inch above your navel, pointing toward your knees. Press your low back flat, then tuck your chin to lift your head and shoulders off the floor. You should feel the two sides of the rectus abdominis muscle with your fingers. If you can get fewer than three fingers into the gap side-to-side, the separation is considered within normal range.

How to Improve Diastasis Recti

It’s possible to improve diastasis recti by repairing and strengthening your deep core muscles through a variety of abdominal exercises specifically targeting your transverse abdominis. Your rectus abdominis run along your abdomen in two parallel bands. These muscle bands are connected by a bit of connective tissue in the middle called the linea alba. Underneath lies the obliques and transverse abdominis. The transverse abodminis runs horizontal. Because these muscle fibers run horizontal, exercises dedicated to the transverse abdominis help approximate the rectus abdominis, which help to minimize the gap.

In your exercise, it’s important to avoid increasing pressure on your belly tissues, at least until you’ve created core stability. It is best to avoid the following motions:

Twisting your trunk
Traditional core exercises (such as crunches and sit ups)
Heavy lifting
Non-modified push-ups

Recovering from diastasis recti takes the right approach not just any core workout. If you want programming that’s built around your specific situation, prenatal and postpartum training is exactly what I specialize in, both in studio and online. As always, consult your doctor before starting any exercise plan.

FAQs

Diastasis recti is the separation of the two sides of the rectus abdominis; the vertical “six pack” muscle that runs down the front of your abdomen. The separation happens at the connective tissue called the linea alba and is common during pregnancy as the uterus expands upward out of the pelvis. The separation itself is painless because the connective tissue has no nerve supply, but the resulting muscle weakness can cause significant low back pain and core dysfunction.

You can do a simple self-test lying on your back with knees bent. Place your fingers an inch above your navel pointing toward your knees, press your low back flat, then lift your head and shoulders. If you can fit three or more fingers into the gap between the muscle bands, the separation is outside the normal range. A postpartum pooch, a ridge or “bread loaf” shape when you sit up, or coning of the belly are also common signs.

For some women it improves naturally in the months after delivery, but for many it doesn’t fully resolve without targeted rehabilitation. The key is strengthening the transverse abdominis, the deep horizontal core muscle, which helps pull the two sides of the rectus abdominis back together. Skipping rehabilitation and jumping back into regular core work can actually make it worse.

Avoid traditional crunches and sit-ups, trunk twisting movements, heavy lifting, and non-modified push-ups until you have rebuilt core stability. These movements increase intra-abdominal pressure and can widen the separation further. Focus instead on transverse abdominis exercises and work with a postpartum fitness specialist for a safe return to full training.

Yes. During a C-section, the recti muscles are moved aside and scar tissue can form adhesions to the abdominals, pelvic floor, and surrounding muscles during healing. Repeated C-sections increase this risk. Postpartum core rehabilitation is just as important after a C-section as after a vaginal delivery.

No. While it’s most common in pregnancy and postpartum, diastasis recti can also occur in people who have never been pregnant due to significant weight gain, heavy improper lifting or other factors that create sustained intra-abdominal pressure. However, pregnant and postpartum women are by far the most commonly affected group.

Diastasis Recti: A Comprehensive Guide with 5 Key Facts for Recovery

What does this mean for you?

What can you do?

How to Improve Diastasis Recti

FAQs

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