Pregnancy reshapes your body in ways that aren’t always in the brochure, including a common condition called diastasis recti. If your belly still looks a bit rounded months after delivery, you’re not imagining it.
Diastasis recti is when your “six-pack” abs—technically called the rectus abdominis muscles—pull apart down the middle as your belly stretches to make room for your baby. It’s super common (around 6 in 10 postpartum moms, according to the Cleveland Clinic) and can leave your core feeling a bit like a jelly donut. The stretchy tissue between the muscles, called the linea alba, acts like a rubber band during pregnancy—but sometimes, it just doesn’t snap back.
The American College of Obstetricians and Gynecologists recommends gentle postpartum abdominal strengthening exercises to help improve diastasis recti, starting slowly and avoiding movements that cause your belly to bulge or strain.
It’s not dangerous, but it can affect core strength, posture, and—yes—how your jeans fit. The good news? With the right approach, you can help your abs reconnect (without endless crunches or an expensive bootcamp). Think of it as gentle, intentional rehab for your core, not punishment for what your body just did.
What Is Diastasis Recti and How Do You Spot It?
Picture your abdominal wall like a zipper. During pregnancy, the “zipper” can loosen, creating a gap in the linea alba—the connective tissue that holds your abs together. This is diastasis recti.
Signs can include:
- A visible bulge or “doming” along your midline when you try to sit up
- Core weakness or feeling unstable
- Lower back pain or trouble with posture
Your healthcare provider (or a pelvic floor physical therapist) can assess it with a simple test. Bonus: no X-rays or awkward machines involved—just a couple of fingers and some gentle prodding.
Healing Diastasis Recti: Start Small, Go Slow
- Skip the crunches (for now): Traditional sit-ups can make the gap worse.
- Focus on deep core activation: Try exercises like heel slides, pelvic tilts, and diaphragmatic breathing.
- Engage your pelvic floor: These muscles and your deep abs are BFFs—strengthening one helps the other.
- Be consistent: A few minutes daily beats an intense once-a-week workout.
If possible, work with a postpartum physical therapist who can tailor a plan to your body’s needs.
Strong Looks Different Right Now
Maybe today’s win is getting out of bed without pain. Or taking a walk without your hoodie riding up weirdly. That’s progress.
Whether you’re rebuilding core strength, navigating cluster feeds, or figuring out if you actually did switch sides last time, the Everyboob app is here with expert-backed tools, tips, and reminders designed for real-life postpartum.
