Understanding Diastasis Recti (ab separation)

What It Is and How to Fix It

Do you feel frustrated by a persistent “pooch” or a weak core, even months or years after giving birth? Then you could be dealing with Diastasis Recti – a condition where the abdominal muscles separate during pregnancy. Don’t worry, though! It’s more common than you think, and with the right approach, you can heal and strengthen your core.

In this blog, we’ll dive into what Diastasis Recti is, how to find out if you have it, and most importantly, how to fix it with exercises designed to restore your core.

What Is Diastasis Recti?

During pregnancy, your abdominal muscles stretch to make room for your growing baby. This is completely normal, but in some cases, the two sides of your rectus abdominis (your “six-pack” muscles) can separate, creating a gap in the middle. This separation is called Diastasis Recti.

Here’s why Diastasis Recti can be a problem:

• It weakens your core, leading to poor posture and back pain.
• It can make your stomach appear bloated or “pooched,” even if you’re eating well and exercising.
• It can cause pelvic floor dysfunction, leading to leaking (incontinence), especially during activities like sneezing, laughing, or exercising.
• If left untreated, the gap can widen over time, making it harder to regain strength and function in your core.

How to Check if You Have Diastasis Recti

The good news is, you don’t need a doctor’s visit to find out if you have Diastasis Recti. You can check it yourself at home with my Free Diastasis Recti Self-Check Video.

Here’s a quick overview of how to test for it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place one hand on your abdomen, with your fingertips just above your belly button.
3. Lift your head slightly off the floor, as if doing a crunch, and press your fingers into your abdomen.
4. If you feel a gap or separation between the muscles, you may have Diastasis Recti.

You can also check for a gap below or above the belly button, as Diastasis Recti can affect different parts of the abdominal wall.

Not sure how to check? Watch my Free Diastasis Recti Self-Check Video here for a step-by-step guide.

How to Fix Diastasis Recti

If you’ve discovered that you have Diastasis Recti, don’t panic! With the right approach, you can heal your core and close the gap over time. The key is to focus on safe, targeted exercises that rebuild your deep core muscles without putting excess strain on your abdominal wall.

1. Avoid Traditional Ab Exercises

Exercises like crunches, sit-ups, or planks can actually make Diastasis Recti worse by placing too much pressure on your weakened core. Instead, you need to focus on gentle, controlled movements that engage your transverse abdominis (TVA) – the deep core muscles that wrap around your waist like a corset.

2. Start with Breathing Exercises

Diaphragmatic breathing is one of the best ways to reconnect with your deep core muscles and begin the healing process. By engaging your TVA and pelvic floor through breathing, you’ll start to restore strength from the inside out.

Download my Free Postpartum Breathing Guide here to get started with breathing exercises that will support your core recovery.

3. Follow a Postpartum Core Program

The most effective way to heal Diastasis Recti is to follow a structured program designed specifically for postpartum recovery. That’s why I created the Restore Your Core 12-Week Program, which includes exercises to help you safely close the gap, strengthen your core, and regain body confidence.

This program focuses on:

• Safe, progressive core exercises that target your TVA and pelvic floor
• Gentle, low-impact movements to help you heal without overloading your core
• Short, effective workouts that fit into your busy schedule as a mum

By following this program, you’ll start to see improvements in your core strength, posture, and even how your tummy looks and feels.

Why Fixing Diastasis Recti Matters

Ignoring Diastasis Recti can lead to long-term problems, like chronic back pain, poor posture, and even pelvic floor issues. The longer you leave it untreated, the more challenging it can be to heal. However, by addressing it early on, you’ll not only flatten your tummy but also set yourself up for a healthier, stronger future.

Ready to Restore Your Core?

If you think you might have Diastasis Recti or want to heal your core after pregnancy, my Restore Your Core 12-Week Program is here to help you every step of the way.

Here’s what you’ll get:

• 12 weeks of video-guided core workouts specifically designed for mums
• Exercises to safely heal Diastasis Recti and rebuild your core strength
• A focus on your TVA and pelvic floor to restore function and reduce back pain
• Easy-to-follow workouts that fit into your daily routine
• Access to my personalised online coaching app
• Be a part of my mum fitness community

Get started today and restore your core! Learn more and join the program here.

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Don’t forget to check out my free resources:

• FREE Diastasis Recti Self-Check Video here
• FREE Postpartum Breathing Guide here
• FREE workout from my Restore Your Core Program here

Your core recovery is the foundation of a strong, healthy body. Let’s fix Diastasis Recti together and help you feel your best again! 💪

Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.