What Is Diastasis Recti?

Diastasis recti is the separation of the rectus abdominis muscles, the two vertical bands running down the center of your abdomen, the ones people call the "six-pack." During pregnancy, these muscles stretch apart to make room for your growing baby. The connective tissue sandwiched between them, the linea alba, thins and widens to allow that space.

None of this is a tear or a flaw. It is the body doing exactly what it evolved to do when carrying a baby. Studies suggest that up to 100% of pregnant people have some degree of abdominal separation by the third trimester, and roughly 33 to 60% still have a clinically significant gap at 6 months postpartum.

The problem is not that it happens. The problem is that most people go home from the hospital with no idea what exercises will help, which ones will make things worse, or when a professional could genuinely speed their recovery.

Why It Matters Beyond Appearance

Diastasis recti gets talked about as a cosmetic issue, the stubborn "pooch" that refuses to flatten no matter how many crunches you pile on (and crunches, as it turns out, make it worse). The appearance can be frustrating. But the functional consequences are where things get real.

When your rectus abdominis muscles are separated, your core system is working at a deficit. That can show up as:

  • Lower back pain. Without adequate support from the front, your back muscles pick up the slack and get tired fast.
  • Pelvic floor dysfunction. Your deep core and pelvic floor are partners. A significant diastasis often comes alongside pelvic floor weakness or tension.
  • Poor posture. Standing upright starts to feel like work, especially while carrying a baby against your chest.
  • Difficulty with everyday movements. Rolling out of bed, lifting your car seat, hauling groceries. These all rely on core stability that a separated abdominal wall cannot fully deliver.
  • Herniation. In more severe cases, abdominal contents can push through the gap, creating a visible bulge. This is distinct from the general softness most people notice.

How to Check Yourself at Home

You can do a basic self-assessment for diastasis recti starting around 6 weeks postpartum, once your provider has cleared you. Here is how:

  1. Lie on your back with knees bent and feet flat on the floor.
  2. Place your fingers horizontally across your midline, just above your belly button. Fingertips pointing toward your toes.
  3. Slowly lift your head and shoulders off the floor, like the start of a crunch. Do not come all the way up.
  4. Feel for a gap between the two muscle ridges. You are assessing two things:

- Width: How many fingers fit in the gap? One to two finger-widths is generally considered normal. More than two finger-widths suggests a diastasis that could benefit from targeted rehab.

- Depth: Do your fingers sink in easily, or do you feel the linea alba pushing back with some tension? Depth and tissue quality matter just as much as width.

  1. Check in three places: Above your belly button, at your belly button, and below it. The separation can vary along the length of the linea alba.

What the Results Mean

  • 1 to 2 finger-widths with good tension: This falls within the normal range. General activity and gentle core work will likely see it resolve.
  • 2+ finger-widths with soft, sinking tissue: The linea alba is not generating adequate tension here. Targeted rehabilitation would be beneficial.
  • 3+ finger-widths or a visible bulge when you lift your head: Worth scheduling a professional assessment with a pelvic floor physical therapist or postpartum fitness specialist.

Important: The self-check gives you a snapshot, not a diagnosis. A pelvic floor PT can evaluate the quality of the tissue, your overall core function, and how the diastasis is shaping your movement patterns in ways a mirror and your fingers cannot.

Exercises That Help

Healing diastasis recti means retraining your deep core system, not just trying to close a gap. The muscles that matter most are the transverse abdominis (the deepest abdominal layer, wrapping around your torso like a corset) and the pelvic floor, which works in coordination with it.

Start Here

  • Diaphragmatic breathing. Lie on your back or sit comfortably. Inhale deeply, letting your ribs expand sideways rather than just your belly pushing out. On the exhale, gently draw your lower belly in toward your spine. This wakes up the transverse abdominis without pressurizing the separation.
  • Heel slides. Lying on your back with knees bent, slowly slide one heel along the floor until your leg is straight, then slide it back. Keep your core gently engaged and your back flat. This builds coordination without adding load.
  • Dead bugs (modified). On your back, arms reaching toward the ceiling, knees at 90 degrees. Slowly lower one arm overhead while extending the opposite leg. Only go as far as you can while keeping your back flat and core engaged.
  • Bird dogs. On hands and knees, extend one arm and the opposite leg while keeping your torso completely still. This trains anti-rotation stability, which is exactly what a separated core needs.
  • Side-lying exercises. Clamshells and side-lying leg lifts strengthen the hip stabilizers that support your pelvis and take some of the compensatory strain off your abdominals.

Progress Gradually

As your core reconnects, you can add:

  • Pallof presses (anti-rotation with a resistance band)
  • Modified planks (start with wall planks, then inclined, then floor)
  • Squats and lunges with intentional core engagement
  • Carrying exercises (farmer's walks) with light weights

Exercises to Avoid (at Least Initially)

Certain movements spike intra-abdominal pressure in ways that push the separation apart rather than drawing it together. Until your diastasis has improved and your core is generating adequate tension, avoid or modify:

  • Traditional crunches and sit-ups. These load the rectus abdominis directly in a way that worsens the separation.
  • Full planks and push-ups (if you notice "doming" or "coning" along your midline while holding the position).
  • Heavy overhead lifting.
  • Twisting movements under load (Russian twists, bicycle crunches).
  • Double leg lifts or any exercise where both legs move away from your body while you lie on your back.

The key indicator is "coning" or "doming." If you see a ridge or tent shape along your midline during any exercise, that exercise is creating more pressure than your tissue can handle right now. It is not permanently off-limits. It is just premature.

When It Resolves on Its Own vs. When You Need Help

For many people, diastasis recti improves significantly in the first 6 to 12 months postpartum with normal activity and basic core engagement. The connective tissue gradually regains tension, and the gap narrows on its own.

You should consider working with a professional if:

  • Your separation is wider than 2.5 to 3 finger-widths at 8 or more weeks postpartum.
  • You have persistent back pain, pelvic pain, or pelvic floor symptoms (leaking, pressure, heaviness).
  • The gap is not improving after several months of consistent gentle core work.
  • You see visible doming or bulging during daily activities.
  • You want to return to high-impact exercise, running, or heavy lifting and want to confirm your core is ready.

A pelvic floor physical therapist can assess the full picture. They look at the diastasis itself, yes, but also your breathing patterns, posture, pelvic floor coordination, and the movement habits that are either supporting or working against your recovery.

Realistic Timelines

Honesty serves you better than false promises here:

  • Mild diastasis (1 to 2 fingers): Often resolves within 3 to 6 months with consistent, targeted exercise.
  • Moderate diastasis (2 to 3 fingers): May take 6 to 12 months of dedicated rehabilitation. Working with a PT accelerates this noticeably.
  • Severe diastasis (3+ fingers) or diastasis with herniation: May take a year or more of rehab. In some cases, surgical repair (abdominoplasty with muscle repair) is the appropriate intervention, and there is no shame in that. Surgery is a valid option when conservative treatment has been given a fair effort and the functional impairment persists.

Progress is not linear. You will have weeks where everything feels stronger and weeks where it feels like you are backsliding. Hormonal fluctuations (especially if you are breastfeeding), sleep deprivation, and the sheer physical demands of caring for a baby all affect your recovery. Be patient with the process.

Both Conservative and Surgical Paths Are Valid

There is sometimes judgment in postpartum fitness circles. Some people look down on those who choose surgery, while others dismiss the months spent in PT as wasted time when "surgery would have been faster." Both perspectives are unhelpful.

Conservative treatment (physical therapy, targeted exercise, lifestyle modifications) is the appropriate first line for most people. It is effective, low-risk, and empowering. Most people with diastasis recti will recover fully with this approach.

Surgical repair is appropriate when the separation is severe, when conservative treatment has not resolved functional issues after an adequate trial (typically 6 to 12 months), or when there is a hernia that needs correction. It is a medical decision, not a moral one.

Finding Postpartum Support on BAABY

Whether you are just starting to assess your diastasis or you have been managing it for months, the right provider makes the difference. BAABY's directory includes both pelvic floor therapy specialists and postpartum fitness professionals who understand the specific demands of core recovery after pregnancy. Search for providers in your area and take the first step toward a core that supports you in every part of your day.