Diastasis Recti/ Tummy Gap

What is Diastasis Recti?

Diastasis Recti Abdominis (DRA) is the widening of the space between the two rectus abdominis ("six-pack") muscles caused by stretching and thinning of the connective tissue that joins them together, known as the linea alba.

During pregnancy, this stretching is a completely normal adaptation that allows your baby to grow. Almost all women develop some degree of separation in late pregnancy. For many, the abdominal wall regains its strength and function naturally during the months after birth, while others continue to experience symptoms and benefit from targeted rehabilitation.

Diastasis Recti Is About More Than a Gap

For years, the focus was on measuring the width of the separation. We now know that the size of the gap alone doesn't determine how well your core functions.

More important is how effectively your abdominal wall can generate tension and transfer load during everyday activities.

Some women with a wider separation have excellent core function and no symptoms, while others with a smaller separation experience back pain, feelings of weakness, abdominal doming, pelvic floor symptoms or difficulty returning to exercise.

Your Core Works as a Team

Your core isn't made up of just your tummy muscles.

It is a coordinated system involving:

• Your diaphragm

• Deep abdominal muscles (including the transversus abdominis)

• Pelvic floor muscles

• Multifidus and other spinal stabilisers

• The connective tissues that transfer force throughout your trunk

These structures work together to help you breathe, stabilise your spine, support your organs and manage the pressure created whenever you cough, sneeze, laugh, lift your baby or exercise.

Rather than simply strengthening one muscle, rehabilitation aims to restore how this entire system works together.

Healing Requires More Than Exercise

Recovery isn't just about doing the "right" exercises.

Connective tissue healing is influenced by many factors, including:

• Progressive, appropriate exercise

• Protein-rich nutrition to support tissue repair

• Good hydration

• Sleep and recovery

• Stress management

• Gradually increasing the loads placed through your body

• Optimising posture and movement patterns where appropriate

A whole-body approach gives your tissues the best opportunity to remodel and regain function.

Breathing Is the Foundation

One of the first steps in rehabilitation is restoring diaphragmatic breathing.

Your diaphragm, abdominal muscles and pelvic floor naturally work together with every breath. Improving this coordination helps restore pressure management within the abdomen and creates a stronger foundation for progressing to functional strengthening exercises.

What Does the Research Say About Exercise?

Exercise is currently considered the first-line treatment for postpartum Diastasis Recti.

The strongest evidence suggests that programmes combining deep core activation with progressive strengthening of the abdominal muscles are more effective than isolated exercises or passive treatments alone. Rehabilitation should be individualised and progressed according to your symptoms, function and goals.

There is no single "magic exercise" that heals Diastasis Recti. Instead, consistent, progressive rehabilitation tailored to your body produces the best outcomes.

Are Planks and Crunches Bad?

Not necessarily.

The old advice was to avoid all planks, sit-ups and crunches forever.

Current evidence suggests these exercises are not automatically harmful. The key is whether your body is ready for them.

Early after pregnancy, these exercises may place more demand on your abdominal wall than it can currently manage. As your strength, coordination and pressure management improve, many women can safely progress to more challenging exercises—including planks—under appropriate guidance.

Rather than avoiding certain exercises forever, rehabilitation focuses on introducing the right exercise at the right time.

It's Never Too Late

Whether your baby is six weeks old or sixteen years old, meaningful improvements in strength, function and symptoms are still possible.

If you have Diastasis Recti, feel disconnected from your core, experience back pain, abdominal doming, pelvic floor symptoms or simply don't feel like your body has recovered after pregnancy, specialist rehabilitation can help.

Our Holistic Core Restore® Diastasis Healing Programme

Our evidence-informed Holistic Core Restore® programme has helped thousands of women rebuild confidence in their bodies through education, breathing, functional movement, progressive strength training, nutrition and lifestyle support.

Our goal isn't simply to reduce the width of your tummy gap.

It's to help your body look stronger, feel stronger and function better—so you can lift your children, exercise confidently, reduce symptoms and feel back at home in your own body.

Ready to Start Your Recovery?

If you're experiencing Diastasis Recti, feel disconnected from your core, have abdominal doming, back pain, pelvic floor symptoms, or simply don't feel your body has recovered after pregnancy, you don't have to work it out alone.

The first step is to book a Diastasis Recti Assessment with me. During your assessment, we'll look at how your core functions as a whole—not just the width of the gap. I'll assess your breathing, abdominal wall, pelvic floor function, movement patterns and discuss your symptoms and goals.

Together, we'll decide whether my Holistic Core Restore® (HCR) Diastasis Healing Programme is the right fit for you. If it is, I'll guide you every step of the way with a personalised, evidence-informed approach designed to help you build strength, improve function and regain confidence in your body.

Whether your baby is a few weeks old or many years ago, it's never too late to begin your recovery.

Book your assessment today and let's find the best path forward for your body.

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