Overcome Diastasis Recti: Proven Methods for a Stronger Core
Diastasis recti is a common condition in which the abdominal muscles separate along the midline, creating a gap that can weaken the core. While it is most often associated with pregnancy, it can affect both women and men due to factors such as obesity, improper lifting, poor posture, or excessive abdominal strain.
The good news is that diastasis recti can often be improved and managed with the right exercises, posture awareness, and lifestyle support.
This guide explains how to identify diastasis recti and outlines safe, evidence-based strategies to rebuild core strength over time.
What Is Diastasis Recti?
Diastasis recti occurs when the connective tissue (linea alba) between the left and right abdominal muscles stretches or weakens. This reduces the core’s ability to stabilize the spine and support daily movement.
Common symptoms include a visible abdominal bulge, lower back pain, poor posture, and difficulty engaging the core.
Step 1: Identifying Diastasis Recti
Self-Assessment
Lie on your back with knees bent. Place your fingers just above the navel and gently lift your head and shoulders. A noticeable gap or softness between the abdominal muscles may indicate diastasis recti.
Professional Assessment
For accurate diagnosis and severity assessment, consult a healthcare provider, physiotherapist, or trained fitness professional.
Step 2: Correcting Diastasis Recti Safely
Posture Awareness
Maintaining proper posture throughout the day reduces strain on the abdominal wall. Avoid slouching and excessive arching of the lower back.
Avoid Excessive Abdominal Strain
Heavy lifting, sit-ups, crunches, and improper planks can worsen separation if done incorrectly.
Strengthen the Deep Core
Focus on activating the transverse abdominis — the deep stabilizing muscle. Exercises such as pelvic tilts, heel slides, bridges, and modified planks are often beneficial.
Pelvic Floor Engagement
Pelvic floor muscles work closely with the deep core. Gentle pelvic floor exercises help improve overall abdominal support.
Breathing Techniques
Diaphragmatic breathing supports core activation. Inhale deeply through the nose, expanding the rib cage, and exhale slowly while gently engaging the core.
Step 3: Progress Gradually
Healing diastasis recti takes time. Progress should be gradual, focusing on control and alignment rather than intensity.
Consistency and patience are more important than speed.
Clinical insight:
Diastasis recti recovery is not about aggressive exercise —
it is about retraining the core
to function correctly and safely.
How We Support Diastasis Recti Recovery
At Eat Well Thrive Better, we understand that diastasis recti affects physical comfort, confidence, and daily function.
Our coaching approach integrates safe core exercises, posture correction, breathing techniques, and lifestyle guidance tailored to your body and recovery stage.
Restore Strength from the Inside Out
Diastasis recti does not mean permanent weakness or limitation. With proper guidance and consistency, core strength and function can improve significantly.
Healing starts with understanding your body and supporting it patiently.
Frequently Asked Questions
Can diastasis recti be fully corrected?
Many cases improve significantly with targeted exercises and lifestyle changes.
Is diastasis recti only a post-pregnancy condition?
No. It can affect men and women due to obesity, poor posture, or improper training.
Should crunches be avoided?
Yes. Traditional crunches can worsen separation if done too early.
How long does recovery take?
Improvement may take weeks to months depending on severity and consistency.
When should professional guidance be considered?
If symptoms persist or exercises feel confusing, professional support is advised.
