How To Fix Postpartum Diastasis Recti: 4 Major Causes + 5 Core-Strengthening Tips

Welcoming a new life into the world is undoubtedly a joyful milestone. But for many pregnant women and new moms, it can also come with concerns about postpartum body changes—particularly a belly that just won’t go back to its pre-pregnancy state. While many assume this lingering belly is due to weight gain, it’s often caused by a condition called diastasis recti.

This common postpartum issue doesn’t just result in a protruding belly—it can also lead to back pain, urinary incontinence, and even organ prolapse. In today’s post, we’ll take a deep dive into what diastasis recti is, why it happens, and what you can do to fix it.

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What Is the Rectus Abdominis? What Is Diastasis Recti?

The rectus abdominis—commonly referred to as the “six-pack” muscle—is a key part of your core. It runs vertically down the front of your abdomen, with two symmetrical muscle bands connected by a central line of connective tissue called the linea alba. This line helps keep the muscles aligned and stable, playing a vital role in core strength and body balance.

The rectus abdominis also supports internal organs, maintains intra-abdominal pressure, and assists in everyday functions like walking, running, giving birth, coughing, and even using the bathroom.

Diastasis recti, or abdominal separation, occurs when the two sides of the rectus abdominis pull apart, usually due to intense abdominal pressure. This condition is most common in postpartum women, where rapid abdominal expansion during pregnancy causes the muscles to stretch and separate. In some cases, the linea alba becomes overstretched or torn, resulting in a soft, sagging midsection and a persistent belly bulge. Stretch marks and a protruding navel are also common symptoms.

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4 Common Causes of Diastasis Recti

i. Pregnancy

Research shows that over 50% of women experience some degree of abdominal separation postpartum, with C-section moms being more prone than those who gave birth vaginally. During pregnancy, the growing uterus and increasing body weight stretch the abdominal wall, which in turn puts pressure on the linea alba and causes the abdominal muscles to separate.

Pregnancy hormones also loosen connective tissue, reducing the elasticity of the abdominal fascia and further contributing to muscle separation. Factors like carrying multiples, excess amniotic fluid, or a larger baby can all increase the risk.

ii. Obesity

Diastasis recti isn’t exclusive to pregnancy. Excessive abdominal fat can also stretch the abdominal wall and put stress on the linea alba, leading to separation. Weight gain often causes skin and connective tissues to lose elasticity, and may shift posture—like causing anterior pelvic tilt—which further stresses the abdominal area.

iii. Congenital Collagen Deficiency

Collagen is essential for tissue strength and elasticity. People born with collagen deficiencies may naturally have weaker connective tissues, making their linea alba and abdominal fascia more susceptible to stretching and tearing.

iv. Overtraining the Abs

While core workouts are generally beneficial, overdoing it—especially with poor form—can backfire. Intense, repetitive abdominal exercises can place chronic pressure on the midline and prevent proper muscle recovery, increasing the risk of separation.

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How Diastasis Recti Affects the Body

i. Changes in Appearance

One of the most obvious effects is a loss of waist definition and the development of a “pooch” or bulging belly. This can impact your confidence and limit clothing choices, especially form-fitting or midriff-baring outfits.

ii. Back and Pelvic Pain

The core muscles work together to support posture and movement. When the rectus abdominis is weakened, your body’s balance and spinal alignment can be thrown off—leading to backaches, pelvic tilt, or even misalignment of the pelvis.

iii. Urinary Incontinence

Many women experience stress incontinence postpartum, which can be tied to a weakened core. When your rectus abdominis is compromised, the surrounding muscles—especially the pelvic floor—have to work overtime. This added stress may cause the pelvic floor to weaken, reducing its ability to control the bladder during activities like coughing, sneezing, laughing, or jumping.

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Quick 3-Step Self-Test for Diastasis Recti

You don’t need to head to a clinic to find out if you have abdominal separation. Just follow these simple steps:

1. Lie down on your back on a mat with knees bent and feet flat on the ground.
2. Place your fingertips just above your belly button, pointing downward toward your core.
3. Lift your head and shoulders slightly off the floor as if beginning a sit-up, using your abs. Press your fingertips gently into your midline.
- If you can fit only one or fewer fingers, your abs are intact.
- If you can fit two to three fingers, it’s considered mild to moderate separation.
- Three or more fingers indicate severe separation, and you should seek medical advice.

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5 Ways to Treat and Improve Diastasis Recti

i. Diaphragmatic (Belly) Breathing

This simple technique strengthens deep core muscles. Lie down with knees bent, hands resting on your belly. Inhale through your nose and let your belly rise, then exhale through your mouth while pulling your belly inward. Hold each breath cycle for 5–10 seconds.

ii. Glute Bridges

Lie on your back with your knees bent and feet flat. Arms by your sides. Press your heels into the ground and lift your hips to form a straight line from shoulders to knees. Hold for 5 seconds, then slowly lower. This targets the glutes, transverse abdominis, and helps reinforce core stability.

iii. Electrical Muscle Stimulation (EMS)

This non-invasive therapy uses gentle electrical pulses to stimulate abdominal muscles. It boosts circulation, enhances core strength, improves posture, and can even promote collagen regeneration.

iv. Rectus Abdominis Repair Surgery

Also known as diastasis recti surgery, this procedure involves stitching the separated abdominal muscles and connective tissue back together. It’s often paired with a tummy tuck to remove excess skin and fat. Post-surgery, patients need to avoid heavy lifting and strenuous activity during recovery. Like all surgery, risks include infection, inflammation, or scarring.

v. Fat Reduction

Since excess fat can worsen diastasis recti, losing weight is essential. Aim for 1 hour of aerobic exercise daily, and reduce intake of high-fat, high-sugar, and high-calorie foods to support fat loss and core recovery.

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Perfect Medical S6 Body Sculpting Treatment – Fast-Track Fat Reduction to Improve Diastasis Recti

If excess weight is contributing to your diastasis recti, the key is to reduce fat from the root—and that takes time, effort, and discipline. But for those looking for a jumpstart, Perfect Medical’s S6 Body Sculpting Treatment offers a quick and convenient solution.

This non-invasive laser treatment uses bio-laser technology to liquefy fat cells and flush them out via the lymphatic system. The addition of vacuum suction helps promote circulation and accelerate fat removal. There’s no pain, no downtime, and no damage to the skin—just lie back, relax, and let the technology do the work.

To thank customers for their continued support, Perfect Medical is now offering a free first trial! Click the link below to book your appointment today—don’t miss out!