Diastasis Recti

What is it?

First things first—diastasis recti is the separation of the rectus abdominis muscles along the midline of your abdomen. Essentially, it’s that "six-pack" muscle that’s stretched during pregnancy. The connective tissue in the center, called the linea alba, can weaken and create a gap.

It’s completely normal (100% of pregnant women) during pregnancy, as your body’s growing a baby, but it can also happen postpartum as your muscles recover and shift back.

Here’s something to look out for—doming or a "tenting" effect in your belly when you try to engage your core or do exercises like crunches. That could be a sign of diastasis recti.

Maintenance

#1 Visit a Pelvic Floor Physical Therapist

The good news? Healing is possible, and it’s all about deep-core engagement and avoiding movements that put too much strain on your midline.

Instead of traditional crunches, focus on exercises that strengthen your core from the inside out—like pelvic tilts, breathing exercises, and deep core activation.

And remember, avoiding excessive pressure on the abdomen during movements is key. So let’s work smarter, not harder, and remember our breathing.

Do: Focus on deep core engagement, postural awareness, pelvic floor strengthening, and relaxing

Don’t: Push through movements that cause bulging or doming of the belly.

If you’re dealing with diastasis recti, don’t worry. With physical therapy, patience, consistency, and breathing correctly during exercises, you can make great progress!