📋 Key Points
- What it is: Separation of the rectus abdominis muscles at the midline
- How common: Affects up to 60% of women during/after pregnancy
- Can it heal: Yes, with proper exercises (not crunches!)
- Avoid: Crunches, sit-ups, planks, heavy lifting
- Timeline: 6-12 weeks for improvement, 3-6 months for significant healing
What is Diastasis Recti?
Diastasis recti is the partial or complete separation of the rectus abdominis muscles—the "six-pack" muscles that meet at the midline of your abdomen. During pregnancy, the growing uterus stretches these muscles and the connective tissue (linea alba) that holds them together.
According to the Mayo Clinic, diastasis recti affects up to 60% of women during pregnancy. However, it can also occur in men, non-pregnant women, and even infants due to improper exercise or chronic pressure on the abdominal wall.
The condition is more than cosmetic. When the core is compromised, it affects posture, back support, pelvic floor function, and daily activities. This is why diastasis recti and pelvic floor issues often occur together, and why the Pelvic Floor Strong System addresses both.
Signs and Symptoms
- Visible bulge: A dome or ridge along the midline when straining
- "Mommy tummy": Belly that looks pregnant long after delivery
- Lower back pain: Core weakness leads to back strain
- Poor posture: Difficulty staying upright
- Pelvic floor issues: Bladder leakage, pressure
- Core weakness: Difficulty with stability activities
Why Diastasis Recti and Pelvic Floor Issues Go Together
The pelvic floor and deep core muscles work as a unit—the "abdominal canister." When diastasis recti occurs, this entire system becomes dysfunctional. This is why many women with diastasis also experience bladder leakage, pelvic pressure, and back pain. The Pelvic Floor Strong System addresses both issues because they're interconnected.
⚠️ Exercises to AVOID with Diastasis Recti
- Traditional crunches and sit-ups
- Planks (until core is stable)
- Heavy lifting
- Exercises that cause "doming" at midline
- Intense twisting movements (Russian twists)
- Double leg raises
- Push-ups (initially)
These exercises increase intra-abdominal pressure and can worsen the separation.
Exercises That Actually Help
The key to healing diastasis recti is rebuilding the deep core system from the inside out. According to research, targeted core rehabilitation is effective for reducing diastasis.
✅ Effective Exercises Include:
- Diaphragmatic breathing: Restores proper pressure management
- Transverse abdominis activation: The deepest core muscle acts like a corset
- Pelvic floor coordination: Works with the core as a unit
- Gentle progressions: Building strength without straining
- Heel slides and toe taps: Low-load core activation
- Dead bugs (modified): When ready for progression
How Pelvic Floor Strong Helps Diastasis
The Pelvic Floor Strong System includes specific content for diastasis recti recovery, including the "Diastasis Recti Improvement Checklist" bonus. The 3-step method naturally supports diastasis healing because it rebuilds the entire core system—breathing, alignment, and progressive strengthening.
Read what real users say about their diastasis recovery results.
Recovery Timeline
- Weeks 1-4: Learning proper breathing and activation. Awareness improves.
- Weeks 5-8: Gap may begin to close. Core feels more stable.
- Weeks 9-12: Noticeable improvement in gap width and function.
- Months 3-6: Continued progress with consistent practice. Many achieve significant healing.
- Beyond 6 months: Maintenance and continued strengthening.
Results vary based on severity, consistency, and other factors. Some women see faster improvement; others need longer. The key is consistent, proper exercise.
When to Seek Professional Help
Consider seeing a pelvic floor physical therapist if:
- Gap is wider than 3 finger widths
- You have no tension at the bottom of the gap
- Symptoms are severe or worsening
- You've tried exercises for 12+ weeks without improvement
- You have significant prolapse symptoms
Ready to Heal Your Core?
The Pelvic Floor Strong program includes diastasis-specific guidance and the 3-step method that rebuilds your entire core system.
Get Pelvic Floor Strong – $49 →✓ Includes Diastasis Checklist ✓ 60-Day Guarantee ✓ Instant Access