That stubborn belly bulge after baby might be diastasis recti. Learn how to check for it, which exercises to avoid, and simple ways to heal your core at home.

Diastasis Recti: What That Postpartum Belly Pooch Really Means

After my first baby, I could not figure out why my belly still looked pregnant months later. I did crunches every day. I tried to eat well. Nothing changed.

Then my pelvic floor physical therapist told me I had diastasis recti. And those crunches? They were making it worse.

If you have a stubborn belly bulge that will not go away – especially a ridge or doming down the middle of your stomach when you sit up – you might have diastasis recti too. The good news is that it is very common and very treatable. You just need to know what to do (and what not to do).

What Is Diastasis Recti?

Diastasis recti is the separation of your left and right abdominal muscles. During pregnancy, your growing uterus stretches the connective tissue (linea alba) that holds your “six‑pack” muscles together. After birth, that connective tissue can remain stretched, leaving a gap.

This gap can cause:

• A visible bulge or “pooch” in your lower belly
• A ridge or cone down the middle of your stomach when you sit up
• Lower back pain
• Poor posture
• Pelvic floor issues (like leaking urine)

According to the National Institutes of Health (NIH), diastasis recti affects up to 60 percent of postpartum women. You are not alone, and you are not “broken.”

How to Check for Diastasis Recti at Home

You can check yourself before seeing a physical therapist. Here is how.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your fingers just above your belly button, pointing down toward your pubic bone.
3. Lift your head and shoulders slightly off the floor – like a small crunch.
4. Feel for a gap between your abdominal muscles. You might feel a soft depression or a ridge.
5. Repeat above and below your belly button.

A gap of two finger widths or more is considered diastasis recti. The depth of the gap also matters. If you can fit multiple fingers or the gap feels deep, see a pelvic floor physical therapist for a proper assessment.

Exercises to Avoid (They Make It Worse)

If you have diastasis recti, certain exercises can increase the separation. Avoid these until your gap has closed.

• Crunches or sit‑ups – these put direct pressure on the midline
• Planks – too much tension on the connective tissue
• Push‑ups – same issue as planks
• Leg lifts – can cause doming in the lower belly
• Twisting exercises (Russian twists, bicycle crunches)
• Heavy lifting without proper core bracing

Many moms do crunches thinking they will flatten their belly. With diastasis recti, crunches do the opposite. They push the gap wider.

If you are also dealing with Pregnancy Discharge, you might find my article on Pregnancy Discharge: What's Normal, What's Not, and When to Worry helpful – the two often go together.

Safe Exercises to Heal Diastasis Recti

Healing diastasis recti is about strengthening your deep core muscles – the transverse abdominis – not your superficial six‑pack. Think of it like zipping up a corset from the inside.

1. Deep Belly Breathing

Lie on your back with knees bent. Place your hands on your lower belly. Inhale deeply, letting your belly rise. Exhale slowly, pulling your navel gently toward your spine. Feel your deep core engage. Repeat 10 times.

2. Heel Slides

Lie on your back with knees bent. Slowly slide one heel away from your body until your leg is straight, then slide it back. Keep your belly relaxed and your deep core gently engaged. Do not let your belly dome up. Repeat 10 times per leg.

3. Toe Taps

Lie on your back with knees bent at 90 degrees. Keep your core engaged and slowly tap one toe to the floor, then return. Alternate legs. Keep your pelvis stable. Repeat 10 taps per leg.

4. Standing Core Engagement

Stand with feet hip‑width apart. Exhale and gently draw your navel toward your spine. Imagine zipping up a pair of tight jeans. Hold for a few seconds, then release. Practice while doing dishes or waiting for coffee.

These exercises are gentle and safe for most postpartum moms. But if you feel pain or see doming, stop and consult a physical therapist.

Can You Wear a Belly Wrap for Diastasis Recti?

A belly wrap or binder can provide support and remind you to engage your core. But it will not fix the separation on its own. Think of it as a tool, not a cure.

If you use a wrap:

• Wear it for short periods (1‑2 hours at a time)
• Do not sleep in it
• Use it as a reminder to engage your core, not as a crutch

If you are also curious about postpartum belly wraps, you might find my article on postpartum belly wraps helpful – I break down what they actually do.

When to See a Pelvic Floor Physical Therapist

If your gap is more than two finger widths, if you have pelvic pain, or if you have been doing safe exercises for months with no improvement, see a specialist.

A pelvic floor physical therapist can:

• Measure your gap accurately
• Check for hernias
• Teach you proper engagement techniques
• Create a customized exercise plan

According to the American Physical Therapy Association (APTA), pelvic floor physical therapy is the gold standard for treating diastasis recti and postpartum core dysfunction. You can find a specialist through their website.

Frequently Asked Questions

1. How long does it take to heal diastasis recti?
With consistent, correct exercise, most women see improvement in 6‑12 weeks. Complete closure can take 6‑12 months, depending on the severity and consistency of your routine.

2. Can I still exercise my abs with diastasis recti?
Yes, but you must avoid crunches, planks, and traditional ab exercises. Focus on deep core work (transverse abdominis) instead.

3. Will diastasis recti go away on its own?
For some women, the gap closes naturally within 6‑8 weeks postpartum. For many, it does not. The sooner you start safe exercises, the better your chances of healing.

4. Can I have a flat belly with diastasis recti?
Yes, many women heal their gap and regain core strength. But your belly may never look exactly like it did before kids – and that is okay.

5. Do I need surgery for diastasis recti?
Only in severe cases or if the separation causes pain or hernias. Most women heal with physical therapy and consistent exercise.

Conclusion

That stubborn belly bulge is not your fault. It is diastasis recti – a common, treatable condition that affects most postpartum moms. The key is knowing what to do (deep core work) and what to avoid (crunches).

Start with the safe exercises above. Be consistent but gentle. And if you are not seeing progress, see a pelvic floor physical therapist.

Your body grew a human. It deserves patience, not punishment. You will heal. You just need the right tools.

You have got this, mama.