Diastasis recti is a common yet often misunderstood anatomical description that refers to the separation of the rectus abdominis muscles (the “six-pack” muscles) along the midline of the abdomen.

This separation occurs when the connective tissue, known as the linea alba, stretches due to increased intra-abdominal pressure, often caused by pregnancy, rapid weight changes or excessive abdominal weight.

The Impact on Core Strength

It is important to remember that it is normal for the abdominal muscles to stretch apart during pregnancy to allow your uterus to stretch as your baby grows. It is also normal for the gap between your rectus abdominis muscles to be larger after pregnancy. Pregnancy changes your body, but this doesn’t mean you are broken! Severe Diastasis Recti can have significant implications for abdominal strength and function. A weakened abdominal wall may contribute to difficulty engaging core muscles effectively which in turn can impact your posture and functional strength. Significant musculoskeletal imbalances may contribute to aches, pains and injury risk so it is important to address these in the postnatal period with support from your physio team. Technically, the research suggests that a ‘normal’ gap between the abdominal muscles for the majority of the population sits at less than 2.5-3cm. At Mercy Physio we encourage you to focus on strength, tone and function, which also helps with the appearance of your tummy!

Managing Diastasis Recti

Fortunately, diastasis recti can be managed effectively through targeted exercises and proper movement strategies. Here are some key approaches to recovery:

  1. Core Awareness and Activation – Learning to engage the abdominal muscles effectively after pregnancy is essential for supporting the abdominal wall. Gentle breathing exercises, such as diaphragmatic breathing, can help with activation early postnatal. Ultimately, ALL of the abdominal muscles (not just deep core) need to be strengthened for appropriate functional strength and recovery.
  2. Pelvic Floor Integration – The pelvic floor and core work together, so incorporating pelvic floor muscle training (such as Kegels) alongside core exercises can aid in recovery.
  3. Appropriate Exercises – Movements such as heel slides, toe taps, and modified planks can help rebuild core strength without placing excessive strain on the linea alba in the early weeks.
  4. Postural Alignment – Maintaining good posture throughout daily activities reduces unnecessary strain on the abdominal muscles and supports recovery.
  5. Professional Guidance – Consulting a physiotherapist with expertise in women’s health can provide tailored rehabilitation strategies and manual therapy techniques to optimise healing.

Recovery of abdominal strength and function postnatal requires patience, consistency, and a whole-body approach. By focusing on core function, pelvic floor strength, and safe movement patterns, individuals can restore their core stability and overall well-being.

For expert advice on postnatal abdominal rehab book an appointment with one of our Women’s Health team today.