Diastasis Recti: What It Is, How to Heal It, and Tips for Recovery

What Is Diastasis Recti?

Diastasis recti (pronounced die-ah-STAY-sis REK-tye) happens when the muscles in your belly, called the rectus abdominis (or "six-pack" muscles), pull apart and leave a gap in the middle. This can make your stomach look like it’s bulging or “domed” in certain movements.

This often happens during pregnancy because the belly stretches to make room for the baby, but anyone can experience it—including men, athletes, and people who have gained or lost weight quickly.

Signs You Might Have Diastasis Recti:

• A bulge or “pooch” in the middle of your belly, especially when sitting up or straining
• Core weakness (feeling like your abs aren’t strong anymore)
• Lower back pain
• Poor posture
• Feeling a gap when pressing along the midline of your stomach

How to Check for Diastasis Recti at Home

Try this simple self-test:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place two fingers just above your belly button.
3. Gently lift your head and shoulders (like you’re starting a sit-up) while keeping your abs relaxed.
4. If you feel a gap that’s wider than two fingers, you might have diastasis recti.

Healing Diastasis Recti: What Works?

1. Strengthen Your Deep Core Muscles

Instead of crunches or sit-ups (which can make it worse), focus on exercises that pull the ab muscles back together and strengthen the deep core.

Best Exercises for Healing Diastasis Recti:

• Diaphragmatic Breathing – Deep belly breathing that strengthens the core from the inside out
• Pelvic Tilts – Small movements that activate your lower abs
• Heel Slides – Lying on your back, slowly sliding one foot out and back while keeping the core engaged
• Modified Side Planks – A gentle way to rebuild core strength without too much pressure

Research shows that targeted core exercises can help reduce diastasis recti by strengthening the deep abdominal muscles (Benjamin et al., 2014).

2. Avoid These Exercises (for Now!)

Some exercises can make diastasis recti worse by pushing the belly outward. Avoid:

• Crunches & Sit-ups
• Traditional Planks
• Leg Raises
• Heavy Lifting without Core Engagement

3. Improve Your Posture and Breathing

How you stand, sit, and even breathe affects your core healing. Try these:

• Sit and stand tall, avoid slouching
• When lifting something heavy, exhale as you lift to avoid putting too much pressure on your stomach
• Breathe deeply from your diaphragm (instead of shallow chest breathing) to naturally engage your core

4. Add Strength Training

As your core gets stronger, you can slowly bring back heavier weight training. Just make sure to:

• Engage your deep core (imagine pulling your belly button toward your spine)
• Avoid heavy movements that strain your midsection too much

Studies show that proper strength training combined with core rehab can help bring the muscles back together (Lee & Hodges, 2016).

When to Get Help

If your gap isn’t improving, you feel pain, or you’re unsure what to do, a personal trainer or physical therapist can help guide you through a safe program.

Personal training is available here! Whether you’re recovering from pregnancy or want a stronger core, one of our certified personal trainers can create a plan just for you.

Let’s get started today!