DIASTASIS RECTI FAQs

So this is when your "six-pack" muscles separate along the middle line of your tummy. It can happen to many of us during pregnancy, with your growing baby literally pushing these muscles apart. The thing is, it's not just cosmetic. When these muscles can't do their job properly, everything else has to compensate. That's why you might have back pain, or feel like your core just doesn't work the way it used to. It's like trying to hold up a tent when some of the ropes have come loose.

It certainly can! This was one of those lightbulb moments for me. When your ab muscles are separated, they can't do their job of supporting your organs properly. Everything just sits differently, and your digestion can get all wonky. I had clients telling me they looked semi-pregnant by the end of the day, even though they'd started the morning feeling relatively flat. It's not just vanity - it's your body trying to function with a compromised support system.

Absolutely. Your core muscles are like a natural corset that supports all your internal organs. When that support system isn't working properly, your digestive organs can't function optimally either. I've had so many clients tell me their digestion improved once we started working on their Diastasis Recti. It makes total sense when you think about it, everything in your body is interconnected.

Right, so lie on your back with your knees bent, put your fingers just above your belly button, and gently lift your head like you're doing a tiny crunch. You're feeling for a gap between the muscle bands, or a really soft, squishy area. More than two finger widths apart usually indicates Diastasis Recti, but honestly, it's not just about the width, it's about how deep and soft that gap feels. If you're not sure, get it checked properly. I see so many women who've been told they're "fine" when they're clearly not.

I wish I could give you a simple yes or no here, but it's complicated! Some healing does happen naturally in those first few months after birth - your body's pretty amazing like that. But if you've got a significant separation, or it's been months (or years) and you're still dealing with it, it's probably not going to sort itself out without some help. The good news? I've worked with women who've had Diastasis Recti for years and still seen massive improvements. Your body wants to heal - sometimes it just needs the right guidance.

It depends on so many things - how severe it is, how long you've had it, what you're doing to address it, your age, whether you've had more babies since... I usually tell clients to give it at least 12 weeks of consistent work before expecting major changes. Some people see improvements in 6 weeks, others take 6 months or more. The key is being patient with your body and consistent with your practice.

Right, this is where I see so many women going wrong. Crunches, sit-ups, planks - basically anything that makes your belly dome or cone out is a no-go. I know these are the exercises we've been told will give us flat stomachs! But when you've got Diastasis Recti, they're actually making things worse.

Yes, indirectly, it can. Your diaphragm and your core muscles work together like a team. When your abs aren't functioning properly, your diaphragm has to work harder, and you might find yourself feeling breathless or unable to take really deep breaths. I've had clients who didn't even realise their breathing had been affected until we started working on their core and suddenly they could breathe properly again.

Unfortunately, yes - and this is often the thing that bothers women most. When your muscles can't hold everything in place, you get that rounded, protruding belly that can look exactly like early pregnancy. It's not about being vain - it affects how clothes fit, how you feel about your body, your confidence. It's completely understandable that this upsets people. The good news is that this is often one of the first things to improve when you start addressing the Diastasis Recti properly.