.avif)
If you've noticed a gap between your abdominal muscles, a bulge along the middle of your stomach, or a feeling that your core isn't quite as strong as it used to be, you may be experiencing diastasis recti. Diastasis recti is incredibly common during and after pregnancy, but it is also one of the most misunderstood conditions in postpartum recovery. Many women are told to avoid certain abdominal exercises, stop lifting weights, or focus on "closing the gap" between their abdominal muscles. Pelvic floor physical therapy can play an important role in helping women recover abdominal strength and function after pregnancy. At Activcore, our approach focuses on evaluating the entire abdominal and pelvic system rather than treating diastasis recti as simply a gap that needs to be closed. Treatment may include individualized abdominal strengthening, pelvic floor rehabilitation, breathing and pressure-management strategies, and progressive return to exercise. We work to help women rebuild strength and confidence, whether they are six weeks, six months, or several years postpartum.
Here's what the research tells us: Abdominal separation is not necessarily a sign of weakness, and recovery involves much more than simply making the gap smaller.
So let's explore what diastasis recti actually is, how to assess it, and what you can do to improve your abdominal strength and function.
What Is Diastasis Recti?
Diastasis recti abdominis (DRA) is an increase in the distance between the two sides of the rectus abdominis muscles, commonly referred to as the "six-pack" muscles. These muscles are connected by a band of connective tissue called the linea alba, which naturally stretches and adapts as the abdomen expands during pregnancy. This is a normal physiological adaptation that allows your body to accommodate your growing baby.
After delivery, the abdominal wall gradually begins to recover. For some women, the distance between the abdominal muscles decreases naturally over time, while others continue to experience separation months or even years postpartum.
Importantly, diastasis recti is not a tear or a hole in your abdominal muscles. The connective tissue remains present, even when it has stretched and become wider.
How Do You Know If You Have Diastasis Recti?
Some women notice visible changes in their abdomen, while others may have abdominal separation without experiencing any symptoms.
Common signs include:
- A visible ridge, bulge, or "doming" along the midline of the abdomen
- A gap between the abdominal muscles above, at, or below the belly button
- Difficulty generating abdominal tension during certain movements
- A feeling of reduced core strength or stability
- Changes in abdominal appearance during exercise or daily activities
Although low back pain and pelvic floor symptoms can occur alongside diastasis recti, research has not consistently demonstrated that the width of abdominal separation directly causes these conditions. This is an important distinction because having diastasis recti does not automatically mean your core is dysfunctional.
How to Check for Diastasis Recti at Home
You can perform a simple self-assessment to better understand how your abdominal wall responds to movement.
Step 1: Lie on your back. Bend your knees and place your feet flat on the floor.
Step 2: Place your fingers along your midline. Start just above your belly button, with your fingertips resting across the space between your abdominal muscles.
Step 3: Gently lift your head and shoulders. Perform a small abdominal curl-up while feeling the distance between the two sides of your rectus abdominis.
Step 4: Assess the gap. Notice approximately how many finger widths fit between the muscles. Repeat at the belly button and below it.
Step 5: Notice how the tissue responds. Pay attention to how the midline feels during the movement. Does it become firmer as your abdominal muscles engage? Is there visible bulging or doming? Can you perform the movement comfortably?
Finger-width testing can provide a general estimate, but it is not a precise measurement. Finger sizes vary, and abdominal position and muscle activation can change the result. A pelvic health physical therapist can perform a more comprehensive assessment of the width, depth, and tissue quality.
What Is Considered a Normal Gap?
There is no single measurement that defines normal abdominal separation for every woman. Inter-recti distance naturally varies based on where it is measured, body position, and whether the abdominal muscles are contracting. Some clinical definitions use a separation greater than approximately 2 centimeters to identify diastasis recti, but this cutoff does not automatically indicate dysfunction or a need for treatment.
The goal is not necessarily to achieve a zero-finger-width gap. It is to restore abdominal strength, coordination, and the ability to tolerate everyday activities.
How to Monitor Your Progress
One of the biggest mistakes women make during postpartum recovery is using the width of their abdominal separation as the only measure of improvement. While changes in inter-recti distance can be useful to monitor, they don't tell the entire story.
Other important signs of progress include:
- Improved abdominal strength and endurance
- Better control during lifting, carrying, and exercise
- Less uncomfortable or excessive abdominal bulging during demanding movements
- Improved confidence with physical activity
- Greater tolerance for progressive core exercises
If you are checking your abdominal separation at home, try to assess it under similar conditions each time rather than repeatedly checking throughout the day. You may notice that the gap changes depending on the exercise or position. This is normal and does not necessarily mean your diastasis is worsening.
5 Research-Informed Ways to Improve Diastasis Recti
1. Progressively Strengthen Your Abdominal Muscles
One of the most important components of diastasis recti rehabilitation is progressive abdominal strengthening. Your abdominal muscles need to be challenged to regain strength, endurance, and the ability to manage daily physical demands.
Early exercises may include:
- Supine abdominal activation
- Heel slides
- Marching
- Modified dead bugs
- Quadruped abdominal stabilization
As strength improves, exercises can progress toward planks, loaded carries, rotational movements, and more challenging abdominal exercises. Research suggests that abdominal exercise programs may help reduce inter-recti distance in some women, although the quality of evidence and optimal exercise prescription remain uncertain.
The best exercise is not necessarily the one that makes the gap look smallest. It's the one that helps improve strength and function while remaining appropriate for your current capacity.
2. Don't Be Afraid of Crunches and Curl-Ups
For years, women with diastasis recti were frequently told to avoid crunches, sit-ups, and other exercises involving abdominal flexion.However, research has challenged the idea that these exercises are inherently harmful.
Ultrasound studies have demonstrated that abdominal curl-ups can temporarily decrease the distance between the rectus abdominis muscles during contraction.
More importantly, clinical trials have found that structured abdominal strengthening programs incorporating curl-ups can improve abdominal strength without worsening inter-recti distance. This doesn't mean everyone should immediately begin performing high-volume sit-ups after delivery. Instead, exercises should be selected and progressed based on healing, symptoms, strength, and individual goals.
3. Train Your Deep Core and Breathing Coordination
Your abdominal wall works together with the diaphragm, pelvic floor, and spinal muscles to support movement and manage pressure throughout your trunk. Learning how to coordinate these muscles can be a useful component of early postpartum rehabilitation.
Exercises may include:
- Diaphragmatic breathing
- Transversus abdominis activation
- Coordinating exhalation with abdominal effort
- Pelvic floor muscle coordination
- Gradually increasing abdominal loading during functional movements
While these strategies may improve movement awareness and coordination, research has not established that isolated deep-core activation is superior to other forms of progressive abdominal strengthening for reducing diastasis recti. The goal is to build a core that can adapt to different tasks rather than relying on one specific muscle contraction or breathing pattern.
4. Gradually Return to Strength Training
Diastasis recti does not mean you need to avoid lifting weights. In fact, progressive resistance training can play an important role in rebuilding overall strength and physical capacity after pregnancy. Exercises such as squats, deadlifts, rows, presses, and loaded carries challenge the abdominal wall to stabilize the trunk while the arms and legs generate force.
Start with loads you can manage comfortably and progressively increase resistance as your strength and tolerance improve. Pay attention to symptoms such as pain, significant pressure, or difficulty controlling a movement rather than assuming that every instance of abdominal doming indicates injury. There is currently limited direct research demonstrating that heavy resistance training reduces inter-recti distance, but appropriately progressed strength training remains valuable for restoring function.
5. Give Your Body Time to Recover
Your abdominal wall undergoes substantial changes during pregnancy, and recovery doesn't happen overnight. Research shows that inter-recti distance often decreases naturally during the first several months postpartum, with changes continuing over time. This means early postpartum improvements may reflect both natural recovery and the effects of exercise.
You do not need to rush into intense abdominal training immediately after delivery. A gradual progression that considers your delivery experience, tissue healing, symptoms, and physical goals is typically more appropriate. And if you're several years postpartum, it's not too late to improve your abdominal strength and function.
What About Abdominal Doming or Coning?
Doming or coning refers to a visible ridge or bulge along the midline of the abdomen during activities that increase abdominal muscle demand. It is commonly noticed during movements such as sitting up, planks, or lifting. Although doming can provide useful information about how your abdominal wall responds to a particular movement, it does not automatically mean you are damaging your abdominal muscles or making diastasis recti worse.
There is currently insufficient evidence to establish that all doming must be avoided. Instead, consider whether the movement causes pain, discomfort, or other symptoms and whether you can modify the load, position, or breathing strategy to improve your tolerance. The goal is to progressively increase your body's capacity, not to avoid every movement that creates visible changes in your abdomen.
Can Diastasis Recti Completely Heal?
For many women, abdominal separation decreases over time, especially during the first year postpartum. However, some degree of separation may remain, even in women with strong and functional abdominal muscles. Research has not established that every woman needs to achieve a particular inter-recti distance to have a healthy, functional core.
This is why treatment should focus on more than appearance or gap width. Improvement may mean being able to lift your children, return to running, complete challenging workouts, or simply feel stronger and more confident in your body. In cases involving significant functional limitations, a coexisting hernia, or persistent concerns despite rehabilitation, additional medical evaluation may be appropriate.
How Pelvic Floor Physical Therapy Can Help
Pelvic floor physical therapy can play an important role in helping women recover abdominal strength and function after pregnancy. At Activcore, our approach focuses on evaluating the entire abdominal and pelvic system rather than treating diastasis recti as simply a gap that needs to be closed. Treatment may include individualized abdominal strengthening, pelvic floor rehabilitation, breathing and pressure-management strategies, and progressive return to exercise.
We work to help women rebuild strength and confidence, whether they are six weeks, six months, or several years postpartum.
Your abdominal muscles aren't broken, and your recovery isn't defined by the number of fingers that fit between them. With the right guidance and progressive exercise, you can build a strong, capable core that supports the activities you love.
Need help? Contact us at Activcore to schedule an appointment.
This article is intended for educational purposes and does not replace individualized medical assessment. If you notice a new, painful, or persistent abdominal bulge, seek evaluation to rule out conditions such as an abdominal hernia.
REFERENCES:
Gluppe SB, Ellström Engh M, Bø K. Curl-up exercises improve abdominal muscle strength without worsening inter-recti distance in women with diastasis recti abdominis postpartum: a randomised controlled trial. J Physiother.2023;69(3):160-167. doi:10.1016/j.jphys.2023.05.017
Beamish NF, Davenport MH, Ali MU, et al. Impact of postpartum exercise on pelvic floor disorders and diastasis recti abdominis: a systematic review and meta-analysis. Br J Sports Med. 2025;59(8):562-575. doi:10.1136/bjsports-2024-108619
Bigdeli N, Yalfani A, Doosti-Irani A, Qodrati A. An evidence-based comparison of rehabilitation strategies for diastasis recti abdominis in postpartum women: a systematic review and network meta-analysis. Sci Rep. 2025;15(1):39591. doi:10.1038/s41598-025-22574-2
de Oliveira LC, de Almeida LIM, Lucio MCF, de Campos Júnior JF, de Oliveira RG. Effects of conservative approaches for treating diastasis recti abdominis in postpartum women: a systematic review and meta-analysis. Medicine (Baltimore). 2025;104(23):e42723. doi:10.1097/MD.0000000000042723
Disclaimer: The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.
%20(1).avif)
.avif){kind=spacer}
.svg)
