Diastasis Recti: What Every Strong Mama Should Know

Becoming a mother brings incredible changes to your body – and one of the most common, yet misunderstood, is diastasis recti. This condition, often referred to as abdominal muscle separation, can sound intimidating. But here’s the truth: 100% of pregnant women experience it to some degree by the third trimester. It’s a natural, normal part of pregnancy – not something to be feared.

In this blog, we’ll break down what diastasis recti is, how to prevent it from becoming severe, and what you can do during pregnancy and postpartum to support your core. Whether you’re a first-time mom or a seasoned mama, these tips will help you feel strong, supported, and empowered.

What Is Diastasis Recti?

Diastasis recti is the separation of the rectus abdominis muscles – those are your “six-pack” muscles – along the midline of your abdomen. This happens when the connective tissue (the linea alba) stretches to make room for your growing baby.

Is it normal?

Absolutely. Studies show that nearly 100% of women develop some level of diastasis recti by 35 weeks of pregnancy. This doesn’t mean your body is broken. It’s your body doing exactly what it needs to do to carry your baby.

After childbirth, your body begins to heal. The abdominal muscles may come back together on their own over time, especially with proper care and support.

Preventing Excessive Separation During Pregnancy

You can’t (and shouldn’t) stop the separation from happening. But you can prevent it from becoming more severe by:

  • Using good posture – stand tall and avoid exaggerated lower back arching.

  • Practicing diaphragmatic breathing – inhale into your ribcage, exhale while gently drawing your belly in.

  • Strengthening your deep core and pelvic floor with safe exercises.

  • Avoiding high-strain movements like crunches, and sit-ups.

  • Modifying daily movements – roll to your side when getting out of bed instead of sitting straight up.

  • Paying attention to coning – if you see a bulge or ridge down your midline, back off and modify the movement.

Core-Safe Exercises During Pregnancy

These moves help keep your core strong without putting pressure on the linea alba:

  • Deep belly breathing with bracing

  • Pelvic tilts and cat-cow stretches

  • Bird-dogs (on hands and knees)

  • Standing TVA (transverse abdominis) activations

  • Wall or incline planks

Include these 3–4 times per week for functional strength and support.

Healing Diastasis Recti Postpartum

Healing takes time – usually weeks or months – and varies for every woman. But with consistent, smart movement, you can close the gap and rebuild core strength. Here’s how:

Start with gentle reconnection:

  • Diaphragmatic breathing

  • Pelvic floor contractions (Kegels)

  • Abdominal bracing (lying or on hands and knees)

Then progress to:

  • TVA marches

  • Glute bridges with core engagement

  • Side planks (modified, then full)

  • Bird-dogs

  • Functional strength moves (like squats and lunges) with proper core activation

Avoid crunches, leg lifts, planks, or any moves that cause bulging until your core is ready.

What to Avoid

Certain movements can worsen diastasis if done too soon or without core control:

  • Traditional crunches and sit-ups

  • Double leg lifts

  • Full planks and push-ups (early on)

  • Deep backbends or intense spinal extensions

  • Heavy lifting without proper breath and engagement

  • High-impact moves (if you experience symptoms)

Always listen to your body and focus on how you move, not just what you do.

Home vs. Gym Workouts

At home:

  • Use a yoga mat, stability ball, and light weights or resistance bands.

  • Incorporate exercises during daily activities (like while holding or feeding baby).

  • Follow reputable online programs (e.g., Every Mother, GlowBody PT).

At the gym:

  • Try cable machine core exercises like the Pallof press.

  • Join postnatal Pilates or yoga classes.

  • Use mirrors or trainers to check form and avoid coning.

  • Focus on full-body strength with safe progression.

Final Thoughts

Mama, your body is doing an amazing thing. Diastasis recti is a normal part of that journey – not a flaw. With knowledge, intentional movement, and patience, you can recover strong and confident.

Focus on function over perfection, and trust your body to do what it was built to do. You’re not broken – you’re powerful beyond belief.

You’ve got this.

Blog, KelownaKrysten Janzendiastasis recti, pregnancy, kelowna, kelowna personal trainerComment