Healing Diastasis Recti: A Practical Guide to Core Recovery
You might be dealing with that stubborn belly pooch, back pain, or just feeling unstable. You aren't broken, and you don't need intense crunches to fix your core. Let's talk about healing Diastasis Recti the right way.
Wondering if you have Diastasis Recti? In this video, I guide you through a simple self-check you can do at home to assess the width and depth of any abdominal separation.
To heal Diastasis Recti, you must manage your intra-abdominal pressure. I explain how things like posture, coughing, and even the wrong exercises can impact your recovery.
Many people confuse Diastasis Recti with an umbilical hernia. While they can be related to core weakness, they are separate conditions. Here, I break down the differences.
Is that "doming" in your belly a sign of Diastasis Recti? Sometimes, but not always. I explain what doming is and what it means for your core pressure and recovery.
99% of moms who only focus on general weight loss find their belly is still loose. This is because they haven't invested in core rehab. It's never too late to start strengthening your deep core muscles.
A message of hope for all mamas: Diastasis Recti can heal anytime post-delivery. It doesn't matter if you are months or even years postpartum, you can always start your strengthening journey.
This is your complete guide to Diastasis Recti recovery. I cover the essential steps from gentle core exercises to mindful nutrition to help you heal your core and reconnect with your body.
If you have upper diastasis, these specific exercises can help. I demonstrate movements that focus on strengthening the upper abdominal area while managing pressure correctly.
For lower tummy Diastasis Recti, these three movements are key. I'll show you how to perform a pelvic floor lock bridge, bent knee fall out, and leg circles with proper breathing.
If you have middle abdomen diastasis, these exercises are for you. I demonstrate movements and explain the 360-degree breathwork needed to engage your core correctly.
About Healing Your Core: Diastasis Recti (DR)
Many mamas jump into planks or crunches hoping to fix their belly, but those moves often make Diastasis Recti worse by creating the wrong pressure. Real healing starts with learning how to breathe into your pelvic floor and engage your deep transverse abdominal muscles without forcing your belly to dome out. Once you master that connection, you can start building stability that actually lasts.
Understanding Your Core After Baby
Diastasis Recti is essentially an abdominal separation where the rectus abdominis muscles pull apart. It is very common, but the 'bounce back' culture often tells women to simply rush into high-intensity workouts. This is rarely the answer.
Why Pressure Management Matters
The most important tool in your recovery is not a weight machine, but your breath. If you do not manage your intra-abdominal pressure, you will struggle to close that gap. This is why I focus on 360-degree breathing and alignment. Whether you are dealing with upper or lower abdominal separation, the goal is the same: to stop the 'doming' or 'coning' effect that happens when you strain.
Can You Heal It Years Later?
Yes. I have worked with mamas who are months and even years postpartum. It is never too late to start core rehab. Your body is capable of change, but it requires patience.
What We Work On
- Deep Core Engagement: We prioritize the transverse abdominis over superficial 'six-pack' muscles.
- Pelvic Floor Connection: We go beyond kegels to actually relax and strengthen the pelvic floor so you stop leaking and start feeling stable.
- Posture Fixes: Often, what looks like 'belly fat' is actually a rib flare or rounded shoulders shifting your core alignment. We work on that.
A Note on Safety
If you see a bread loaf shape (doming) when you sit up or exercise, stop. That is a sign that your core cannot handle the current load. We start with regression exercises and build up slowly. My 12-week program is designed to guide you through these transitions, so you can stop worrying about every movement and just focus on healing.
Similar work from other experts
Browse through Curated picks from other experts on mytribe
Healing Your Core & Pelvic Floor After Baby
Postpartum Recovery: Core Rehab from the Inside Out
8
Navigating Your Postpartum Body Changes
9
Healing Diastasis Recti & Mummy Tummy Recovery
10
Postpartum Core Recovery and Healing
Restore Your Core: Post-Natal Recovery and Physiotherapy
More from Postpartum Fitness & Core Restoration by Mama Be Fit
More services by Mama Be Fit