What Is Diastasis Recti? Common Questions Answered for Postpartum Moms
If you’ve recently had a baby and are noticing a lingering belly bulge, a weakened core, or even lower back pain, you’re not alone. Many postpartum women experience diastasis recti—a common, yet often misunderstood condition that can affect how your body feels, functions, and heals after birth.
Let’s break down what diastasis recti actually is, how it connects to the pelvic floor, and what you can do about it—without fear, shame, or crunches.
1. What is diastasis recti?
Diastasis recti is the separation of the rectus abdominis muscles (your "six-pack" muscles) along the midline of your belly. This happens naturally during pregnancy to make space for your growing baby. After birth, however, these muscles don’t always come back together on their own.
You may notice a visible gap down the center of your belly, or a soft bulge when you sit up or strain. But diastasis recti isn’t just about looks—it can affect your core strength, posture, stability, and even pelvic floor health.
We address this head-on in our Essential Postpartum Program, with movements that support healing without adding pressure or strain.
2. How do I know if I have diastasis recti?
You can do a simple self-check at home:
Lie on your back with knees bent and feet flat.
Place your fingers just above your belly button.
Lift your head and shoulders slightly (like a mini crunch).
Feel for a gap between the muscles.
For a more accurate diagnosis, especially if you're unsure, we recommend seeing a pelvic floor physical therapist.
3. Is diastasis recti only a cosmetic issue?
Nope! While the “mummy tummy” is a common sign, diastasis recti can also lead to:
Core weakness
Back pain
Poor posture
Digestive issues
Pelvic floor dysfunction (like leaking or prolapse)
That’s why healing your core isn’t just about flattening your belly—it’s about reconnecting with your body from the inside out.
Not sure where to start? Our $5 Beginner Kegel Guide teaches you how to safely engage the pelvic floor and core, even if you're starting from scratch.
4. How is diastasis recti treated postpartum?
The good news? Most mild to moderate cases of diastasis recti can be improved with targeted core and pelvic floor exercises—no surgery needed.
Your focus should be on:
Diaphragmatic breathing to reconnect with deep core muscles
Gentle pelvic floor engagement (like Kegels) that coordinate with breath
Avoiding crunches, planks, and twisting motions early on
You can find all of these in our Essential Postpartum Program, which was created specifically for postpartum moms healing from diastasis recti and rebuilding pelvic floor strength.
5. Can I still do Kegels if I have diastasis recti?
Absolutely! In fact, you should—Kegels are a key part of restoring pelvic stability and coordination between your core and pelvic floor.
Just make sure you’re doing them correctly (hint: it’s not about clenching). That’s why we created our $5 Kegel Guide to walk you through the essentials and help you feel the difference in your own body.
6. How long does it take to heal diastasis recti?
Healing time varies depending on the severity of the separation, how consistently you’re doing the right exercises, and individual factors like hormones, posture, and previous pregnancies.
Some moms notice improvement within weeks, while others may need several months. The key is consistency and patience—and following a program that truly supports your body.
Want to make it easier? Our Postpartum Program guides you week by week through safe, effective workouts tailored for healing and strength.
7. Can I prevent diastasis recti during pregnancy?
You can’t always prevent it entirely, but you can reduce your risk by staying connected to your core and pelvic floor during pregnancy.
We offer trimester-specific programs to help you do just that:
And if you're just exploring, try our Free Prenatal Yoga Class to experience our approach firsthand.
8. What kind of workouts should I do if I have diastasis recti?
Focus on:
Breathing-based core engagement
Gentle strength-building moves like bridges, pelvic tilts, and modified side planks
Pelvic floor exercises coordinated with breath
Avoiding high-impact or traditional ab workouts (like crunches or planks) early on
Everything we teach in our Essential Postpartum Program is diastasis-aware, core-safe, and beginner-friendly—even if you’re months or years postpartum.
Or browse all our offerings in the Ima Yoga Method All Programs Collection to support your healing journey at every stage.
Final Thoughts: Healing Starts With Connection
Diastasis recti isn’t something to fear—it’s something to understand, support, and move through with care. With the right knowledge, consistency, and approach, your body can heal.
Whether you're working on your pelvic floor, learning how to do Kegels properly, or gently rebuilding your core, the Ima Yoga Method is here to support you!
