Mind the Middle: Is Your Postpartum Core Holding a Secret?

Abs After Baby: From Separation to Stability

Growing a baby inside you is a phenomenal feat! Your body grows and adapts in amazing ways to make room for your baby and to protect baby and you.

One of the changes usually begins in the third trimester. Your abdominal muscles (think 6-pack muscles) separate to make room for your growing baby. In between your rectus abdominal muscles (right and left sides) is your linea alba. It is a stretchy tissue that can return to its pre-stretched state postpartum, moving your rectus muscles close together again. However, when the linea alba does not snap back as it should postpartum, it creates the condition diastasis recti.

How do I know if I have diastasis recti?

It is hard to identify diastasis recti during pregnancy because your abdomen is stretched tight with the baby inside. It is easier to notice postpartum. You may feel or see a bulge or dome around your belly button when you contract your abs or lie down. The area around your belly button may feel squishy or soft to touch. The diastasis can be above, at, or below the belly button. 

How do I correct diastasis recti?

Usually, diastasis recti resolves on its own in 8 weeks postpartum with the normal post-delivery healing process. Physical therapy can help safely strengthen the abdominal muscles to pull them together again and assist in the healing process.

Can I make the diastasis worse?

Yes, postpartum workouts that are not “tummy safe” will further pull your abdominal muscles apart, creating a larger gap. It is important to know what exercises to do (and not do!) to heal the diastasis and bring your abdominals together to work in a normal, functional pattern again. 

How is diastasis recti diagnosed?

A physical therapist or other trained health care provider can feel the separation of the abdominal walls and measure the severity (width, depth, and length) of the separation. 

Our abdominal muscles are vital in stabilization whenever we move. We need them to sit, stand, roll over, lift any object (like a baby!), and even breathe. It is so important to have a happy healthy functional core!

Whether you are 6 weeks or 6 years postpartum, you can still heal your diastasis recti with proper exercises for breathing and core activation!

Do you think you might have diastasis recti or know someone who does? I’d love to help you move from that state to a healthy, functional abdominal state!

You are a hero, Mama! Let us help you feel like one, too! 💗