Diastasis What? Understanding Your Postpartum Core Gap

You’ve heard the word. Maybe even Googled it late at night.
But what exactly is diastasis recti—and should you be worried about it?

Here’s the deal:

• It’s common.

• It’s manageable.

• And you don’t need to panic—you just need to understand it.

What Is Diastasis Recti?

Diastasis recti is the separation of your abdominal muscles (specifically the rectus abdominis) along the midline.

It happens during pregnancy to make space for your growing baby. Totally normal, right?

The issue?
Sometimes that gap doesn’t close on its own. And that can lead to things like

• Core weakness

• Back pain

• A lingering “doming” or pouch through the belly

• Difficulty with traditional core exercises

How to Tell If You Have It

A proper diagnosis should come from a pelvic floor physio or postpartum-trained professional. But here are a few signs to watch for:

• A visible ridge or bulge down the centre of your belly when sitting up

• A soft gap you can feel between your abs

• Your stomach coning or doming during movement

• A general feeling of core instability

If you notice any of these, don’t panic—just adjust.

What to Do Instead

Your goal: reconnect and rebuild from the inside out.

Start with:

• 360 breathing to engage the deep core

• Heel slides and single leg lifts with control

• Glute bridges with core activation

• Dead bugs (modified, no coning!)

• Focus on posture, alignment, and breath

This isn’t about flattening your stomach—it’s about restoring function.

Can It Heal?

Yes!
For many women, diastasis recti can improve significantly with consistent, appropriate training.
In some cases, it may never fully close—but that doesn’t mean your core can’t be strong, stable, and functional.

The key is progressive, intentional movement, and avoiding exercises that worsen pressure on the midline.

When to Seek Professional Help

See a women’s health physio if:

• You’re unsure what’s safe

• Your core feels disconnected no matter what you try

• You’re experiencing leaking, pain, or major instability

A trained eye can assess your healing and give you a personalised plan.

Bottom Line: You’re Not Broken

Diastasis recti isn’t a failure—it’s just part of your body’s transition.
With the right support, you can reconnect to your core, move confidently, and feel strong in your skin again.

My postpartum program is designed with core recovery in mind, especially throughout the first 3 weeks of postpartum. Try the first 3 weeks absolutely free!