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Safe diastasis recti recovery guide with week-by-week exercises. Get your free PDF with proven postpartum healing techniques backed by medical research.
Board-Certified OB-GYN • Content verified for medical accuracy
You’ve just had a baby. Your body feels foreign – especially that strange bulge in your midsection when you try to sit up. You Google “why does my stomach still look pregnant?” and discover diastasis recti. Suddenly, all those well-meaning “get your pre-baby body back!” posts feel like cruel jokes. I know because I’ve been there too – staring at my reflection, wondering if I’d ever feel strong in my core again.
The truth? You’re not broken. Diastasis recti affects up to 60% of postpartum women, yet few get proper guidance at their 6-week checkup. After my second baby, I pushed too hard too soon (more on that later) and learned the hard way. Now, after 18 months of careful recovery, I want to share what actually worked – backed by pelvic health specialists and the latest research.
Diastasis recti (DR) occurs when the rectus abdominis muscles separate along the midline (linea alba) during pregnancy. While some separation is normal to accommodate your growing baby, ACOG notes that gaps wider than two finger-widths postpartum may need attention.
Here’s how to check:
Don’t panic if you find separation – mine was nearly three fingers wide at 8 weeks postpartum. With proper care, research shows most women see significant improvement within 6-12 months.
Here’s what I wish I knew sooner: crunches, sit-ups, and planks often worsen diastasis recti. A 2024 Journal of Women’s Health PT study found that conventional ab exercises increase intra-abdominal pressure, pushing the separated muscles further apart.
I learned this the hard way when I jumped into intense core work at 10 weeks postpartum. That “burn” I felt wasn’t progress – it was my body begging me to stop. Within weeks, my separation worsened, and I developed lower back pain. My pelvic floor physical therapist explained why:
Based on my experience working with specialists and current research, here’s a safe progression plan:
Focus: Reconnecting with your core through breath and gentle activation
Focus: Progressive transverse abdominis engagement
Focus: Full-body strength with core integration
While many women recover well with self-care, these signs suggest you should consult a pelvic health specialist:
In my case, I waited too long to seek help. By week 16, I could still see a visible ridge down my midline when I coughed. My physical therapist explained that my transverse abdominis wasn’t firing properly – something no amount of crunches would fix. With targeted guidance, I finally started seeing real progress.
To make your recovery journey easier, I’ve created a free downloadable PDF with:
Get your copy here: Diastasis Recti Recovery Roadmap PDF
Most cases improve significantly with proper rehabilitation. Research shows that targeted exercises can reduce separation by 30-50% within 6 months. Surgery is typically only considered for severe cases (4+ finger-width separation) that don’t respond to conservative treatment.
Every woman’s timeline differs, but most see noticeable improvement within 3-6 months of consistent rehab. Full recovery often takes 12-18 months. My personal journey took about 14 months to feel fully strong in my core again.
Yes, but choose movements carefully. Avoid exercises that cause bulging or doming in your midline. Focus initially on transverse abdominis activation and proper breathing before progressing to more challenging movements.
Not necessarily. With proper recovery between pregnancies, many women carry subsequent pregnancies without worsening separation. Working with a pelvic health specialist before conceiving again can help prepare your core.
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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new health program.
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