Diastasis recti is a condition where the abdominal muscles separate along the midline of the belly, often due to pregnancy, weight changes, or improper core strain. It’s most common in postpartum women, but can affect men and children too.
🧠 What’s Happening?
The linea alba, a band of connective tissue between the left and right sides of the rectus abdominis (your "six-pack" muscles), becomes stretched and thinned. This causes a visible gap or bulge in the center of the abdomen—especially noticeable when you sit up or strain.
👀 Common Signs of Diastasis Recti
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A bulge, doming, or ridge in the belly, especially when sitting up or coughing
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Softness or weakness in the core
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Lower back pain or poor posture
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Pelvic floor issues, like leaking urine
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A persistent “pregnant belly” appearance even months after delivery
🤰 Who’s at Risk?
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Pregnant and postpartum women (especially with twins or multiple pregnancies)
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People with poor core control during exercise
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Those who lift heavy weights improperly
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Newborns (temporary and usually resolves on its own)
🧘♀️ Can It Be Fixed? Yes!
Most cases can be improved—or even fully healed—with targeted physical therapy and the right kind of core work.
✅ Do:
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Core rehab exercises (like pelvic tilts, transverse abdominis activation)
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Posture correction
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See a pelvic floor or women’s health physical therapist
❌ Avoid:
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Crunches, sit-ups, or twisting movements early on
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Planks or heavy lifting (unless cleared by a professional)
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Movements that cause the belly to bulge or dome
💡 When to Seek Help
If the gap:
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Is wider than 2 finger widths
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Comes with pain, pelvic floor symptoms, or hernia signs
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Doesn’t improve after a few months postpartum
🧡 Bottom Line:
Diastasis recti is common and treatable. With the right exercises and support, your core can heal and regain strength.