Diastasis Recti: How to Safely Rebuild Your Core After Pregnancy

If your belly still looks rounded months after giving birth, or you notice a ridge down your midline when you sit up, you may be experiencing diastasis recti — a separation of the abdominal muscles that is extremely common during pregnancy. It is not a sign you did anything wrong, and for many women it improves significantly with the right approach.

What is diastasis recti?

During pregnancy, the growing uterus stretches the connective tissue (linea alba) that runs between the left and right sides of your abdominal muscles. This causes the muscles to separate. After birth, the gap often narrows on its own, but targeted, gentle training can support and speed up recovery.

How to check for it

Lie on your back with knees bent. Place your fingers just above your belly button, then gently lift your head and shoulders. If you feel a gap of two or more finger-widths, or a soft doming along the midline, you may have some separation. A women's health physiotherapist can give you an accurate assessment.

Exercises that help — and what to avoid

The goal is to rebuild your deep core (the transverse abdominis and pelvic floor) before progressing to harder work.

Helpful: deep core breathing, gentle pelvic floor activation, heel slides, and supported transverse abdominis contractions.

Avoid early on: crunches, sit-ups, planks and twisting movements — these can increase pressure and worsen the gap if done too soon.

Start with the pelvic floor

Your pelvic floor and deep core work as a team, so rebuilding them together is key. A guided trainer like the BloomFit Core Restore helps you reconnect with these muscles gently and consistently. Pair it with the structured routines in our Postpartum Training Guide to progress safely week by week.

This article is for general information only and is not medical advice. If you suspect diastasis recti, consult your doctor or a women's health physiotherapist for a personalised plan.