Understanding Diastasis Recti Symptoms

Understanding Diastasis Recti Symptoms

frfrfrfwdsfvrefe {{ page.meta_title }} | {{ storefront.title }}
Understanding Diastasis Recti Symptoms
Simone Muller

Understanding Diastasis Recti: A Holistic Approach to Healing

Simply put, it's when the connective tissue called Linea Alba that binds the two halves of the Rectus Abdominis - the muscles making up your "six-pack" - parts ways slightly. This is completely normal. As a matter of fact, every single woman will experience some level of this separation when she gives birth. It's part of the natural journey of childbirth.

As your pregnancy progresses and your body makes room for your growing baby, the connective tissue nestled between your rectus abdominal muscles gets thinner.

After you've had your little bundle of joy, sometimes that separation between the muscles doesn't heal on its own. For a lot of new moms, this gap heals itself naturally. But for some women, the separation does not close, but instead stays that way for months or even years after they've given birth. This is what we refer to as Diastasis Recti.

Identifying the Symptoms

Here are a few Diastasis Recti symptoms to look out for:

- Your stomach has maintained a "pregnant" look long after delivery.
- A continuous ache in the lower back, often the result of the weakened state of the abdominal muscles.
- A distinct bulge or raised section that becomes visible every time an abdominal "crunch" or similar exertion is undertaken.
- The struggle to regain abdominal strength, despite engaging in dedicated exercises.
- Issues with the pelvic floor causing involuntary urinary leakage when coughing or sneezing.

Each of these can be a clear indicator of Diastasis Recti. Recognising these signs is the first step towards management and healing. Always consult with a healthcare professional if these symptoms appear.

Addressing Diastasis Recti Symptoms with Hypopressives

Hypopressives, a unique technique targeting core muscle toning and reducing intra-abdominal pressure, can potentially reverse Diastasis Recti symptoms. This approach focuses on holistic core rehabilitation, incorporating breathing, core and back muscles, and postural control.

This practice, which enhances body-wide synergy, especially involving the pelvic floor muscles, can be highly effective for fixing Diastasis Recti.

It involves special breathing and postural techniques that stimulate key core muscles, strengthening the linea alba, and leading to a stronger, flatter core. Starting this journey can seem daunting, but with patience, consistency, and correct Hypopressive poses, notable improvements can be achieved. Mastering the apnea breathing technique is the first step, followed by introducing exercises to improve Diastasis Recti, such as Low Pressure Fitness poses.

Getting Started

The first step is mastering the Apnea technique. Simone will be on Zoom with you every week - think of it as your personal guided tour through all the technique's steps, with feedback thrown in to ensure you're on the right path. And don't worry if it takes some time to get it right. Some clients, especially those with a bit more tightness in their ribs and thoracic spine, might need a little extra patience.

And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.

How re-centre works

step 1 arrow

Subscribe to a live or on-demand package

step 2 arrow

Sign-up to a fundamentals class to learn the technique

step 3 arrow

Start the beginner classes

step 4 arrow

Individual support via a one-to-one check-ins

step 5

Progress to more advanced levels at your own pace

All subscriptions include


A live fundamental class to learn the technique


Unlimited access to over 250+ videos


One-to-one check-ins with me to discuss progress


New weekly videos


Priority access to live workshops and retreats


Cancel easily online, anytime


14-day free trial

Live class schedule

What our members say

Learn the technique and get started

Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


A flexible program that fits around you

Sign Up