Diastasis Recti: Complete Guide for New Moms
Everything you need to know about diastasis recti — the abdominal muscle separation that affects 60% of postpartum women. How to check for it, what exercises help (and which make it worse), and when you need professional treatment.
🔍 What Is Diastasis Recti?
Diastasis recti is the separation of the two sides of the rectus abdominis — the "six-pack" muscles that run vertically down the front of your abdomen. These muscles are connected by a band of connective tissue called the linea alba. During pregnancy, as the uterus expands, this tissue stretches and thins to make room, causing the left and right sides of the muscle to move apart. Some degree of separation happens in virtually every pregnancy. The question is whether it closes back on its own postpartum or persists.
- Affects roughly 60% of women at 6 weeks postpartum, and about 30% still have it at 12 months
- Risk factors include multiple pregnancies, carrying multiples, being over 35, having a large baby, or having weak core muscles before pregnancy
- Symptoms beyond the gap — lower back pain, pelvic floor dysfunction, a "pooch" belly that doesn't flatten, poor posture, and feeling like your core has no strength
- Not just cosmetic — the separated muscles cannot support your spine and pelvis properly, which affects everything from lifting your baby to standing up from a chair
📏 How to Check for Diastasis Recti
You can do a simple self-check at home starting around 6 weeks postpartum (or once cleared by your provider). This takes 30 seconds and gives you a baseline measurement.
- Step 1: Lie on your back with knees bent and feet flat on the floor
- Step 2: Place two fingers horizontally across your midline, just above your belly button, pointing toward your toes
- Step 3: Slowly lift just your head and shoulders off the floor (like the very beginning of a crunch)
- Step 4: Feel for a gap or softness between two ridges of muscle that tense on either side. Measure how many fingers fit in the gap
- Step 5: Repeat just below the belly button — separation can vary at different points along the midline
- Normal postpartum: 1-2 finger widths of separation. Concerning: 2+ finger widths, especially if fingers sink deeply into the gap
🏋️ Exercises That Help Close the Gap
The correct approach focuses on rebuilding deep core strength from the inside out. These exercises target the transverse abdominis (the deepest ab muscle that wraps around your torso like a corset) and the pelvic floor, which work together to support the healing connective tissue.
- Diaphragmatic breathing — lie on your back, place hands on ribs. Inhale deeply so ribs expand sideways (not belly rising). Exhale slowly and feel the deep core gently engage. 5 minutes daily. This is the foundation for every other exercise
- Pelvic floor engagement (Kegels with breath) — on the exhale, gently lift and squeeze pelvic floor muscles while drawing the lower belly inward. Hold 5 seconds, release on inhale. 10 reps, 3 times daily
- Heel slides — lie on back, knees bent. Exhale and engage deep core, then slowly slide one heel along the floor to extend the leg. Inhale to return. Alternate sides. 10 per side. The key is keeping your low back flat against the floor throughout
- Toe taps — lie on back, knees bent at 90 degrees in tabletop position. Exhale and slowly lower one foot to tap the floor, keeping the 90-degree bend. Return on inhale. 10 per side
- Wall push-ups — once the above feel easy, wall push-ups gently load the core without the doming risk of floor push-ups. Watch your midline — if you see bulging, you're not ready
👩⚕️ When to Get Professional Help
A pelvic floor physical therapist (PT) is the gold standard for diastasis recti recovery. They can assess the exact width and depth of your separation, check for pelvic floor dysfunction (which often accompanies diastasis), and create a personalized exercise progression. Most insurance plans cover pelvic floor PT with a referral from your OB.
- Seek a pelvic floor PT if: separation is 2+ finger widths, you have pelvic floor symptoms (leaking, pressure, pain), or you're unsure about exercise form
- Timeline: expect 6-12 months of consistent work to see meaningful closure. Some tissue remodeling continues for up to 2 years
- Surgical repair may be appropriate for severe cases (4+ finger widths) or separation that hasn't improved after 12+ months of dedicated physical therapy. The procedure is called abdominoplasty with rectus plication, where a surgeon sutures the muscles back together
- Abdominal binders or splints can provide temporary support and proprioceptive feedback during recovery, but they do not heal the separation on their own — they are a supplement to exercise, not a replacement
🔄 Daily Habits That Protect Your Recovery
What you do outside of exercise time matters just as much. These movement habits reduce pressure on the healing connective tissue throughout the day.
- Log-roll out of bed — roll to your side and push up with your arms instead of sitting straight up, which loads the separated muscles
- Exhale on exertion — when lifting your baby, grocery bags, or anything heavy, exhale as you lift. Holding your breath spikes abdominal pressure
- Watch your posture — rib-stacking (ribs aligned over pelvis, not flared forward) keeps the core in its optimal position for healing
- Avoid straining on the toilet — constipation and straining increase intra-abdominal pressure. Stay hydrated and use a stool under your feet for better positioning