Diastasis Recti after pregnancy: Myths, facts, and how to rebuild your core safely
You've had your baby, you've been cleared for exercise, and you're ready to start feeling like yourself again. Then you hear the term diastasis recti. Suddenly your social media feed is filled with people telling you to avoid planks, never twist, don't lift your baby "wrong," and buy programs promising to "close the gap in 30 days."
It can feel overwhelming. The truth is, diastasis recti is incredibly common after pregnancy, and it's also incredibly misunderstood. At Barre West, our Mom & Baby Barre and Pilates classes are designed to help you reconnect with your core, rebuild strength, and move with confidence. That starts with understanding what diastasis recti really is…and what it isn't.
What Is Diastasis Recti?
Diastasis recti is the natural separation of the rectus abdominis (your "six-pack" muscles) that occurs as your abdomen stretches to make room for your growing baby.
A band of connective tissue called the linea alba runs between these muscles. During pregnancy, this tissue naturally widens and becomes more flexible. In fact, research suggests that nearly 100% of women experience some degree of abdominal separation by the end of pregnancy.
In other words: Diastasis recti isn't a sign that your body failed. It's a normal adaptation to pregnancy.
The goal after birth isn't necessarily to "close the gap." It's to help the connective tissue become stronger and more supportive while restoring your core's ability to function as a team.
Myth #1: A Gap Means Your Core Is Broken
One of the biggest misconceptions is that any abdominal separation means you've permanently damaged your core.
Not true. The width of the gap is only one piece of the puzzle.
What matters even more is:
How well your core functions
The strength of the connective tissue
How your deep abdominal muscles coordinate with your breath
How your pelvic floor works with your core
Many women with a small separation have significant symptoms. Others with a larger separation move comfortably and without pain.
It's not just about the gap, it's about how your body works.
Myth #2: You Have to "Close the Gap"
You'll see this phrase everywhere online.
While some women notice their separation decreases over time, current research suggests that improving the function of the abdominal wall is often more important than eliminating the separation altogether.
A strong, functional core can exist with a small amount of separation. Our focus at Barre West isn't chasing a number.
It's helping you:
Build strength safely
Improve stability
Support your pelvic floor
Move confidently in everyday life
Myth #3: You Should Never Exercise If You Have Diastasis Recti
Actually…The right exercise is often one of the best things you can do.
The key is choosing movements that help your core coordinate rather than creating unnecessary pressure through the abdominal wall. That's why our postpartum classes emphasize:
Breath mechanics
Deep core activation
Functional strength
Postural awareness
Gradual progression
Exercise isn't the enemy. Poor pressure management is.
Myth #4: Crunches Fix Diastasis Recti
Unfortunately, there's no single exercise that "fixes" diastasis recti. Healing your core is much more about how you move than checking off a list of exercises.
In our Mom & Baby classes, you'll learn how to:
Coordinate your breath with movement
Engage your deep abdominal muscles
Move without excessive abdominal pressure
Build strength from the inside out
These skills carry over into everything you do, from lifting your baby to carrying groceries to getting up off the floor.
Myth #5: If You Look Pregnant, You Still Have Diastasis Recti
Postpartum bodies change for many reasons. Abdominal fullness can be influenced by:
Muscle weakness
Connective tissue changes
Posture
Hormones
Recovery after birth
Sleep (or lack of it!)
Nutrition
Genetics
It isn't possible to diagnose diastasis recti simply by looking at someone's stomach. Every postpartum body heals differently, and every body deserves patience.
Myth #6: You Should Just Wait for It to Heal
While some natural recovery happens during the first several months postpartum, your body also benefits from intentional movement.
Learning how to:
Breathe well
Reconnect with your deep core
Support your pelvic floor
Build functional strength
…can help you feel stronger and more confident as you return to everyday activities. Think of it less as "fixing" your body and more as retraining a team of muscles that have been working incredibly hard for the last nine months.
What We Focus on in Barre West's Mom & Baby Classes
Our postpartum classes aren't about getting your "pre-baby body" back. They're about helping you build a body that supports the life you're living now. Every class incorporates movements that help you reconnect with your core while strengthening the muscles you rely on most as a new mom. You'll practice:
Breathwork
Your diaphragm, deep core, and pelvic floor are designed to work together. Learning how to coordinate your breath helps reduce unnecessary pressure through the abdominal wall while improving stability.
Deep Core Activation
Instead of focusing on superficial abdominal muscles, we teach strategies that strengthen your deepest stabilizing muscles—the ones that support your spine, pelvis, and everyday movement.
Pelvic Floor Connection
Your pelvic floor and core are teammates.
You'll learn how these muscles work together during movement, lifting, breathing, and daily life.
Functional Strength
Motherhood is surprisingly physical. Every class helps prepare you for real life:
Picking up your baby
Carrying a car seat
Pushing a stroller
Getting up and down from the floor
Holding your growing little one
Because those are the movements that matter most.
When Should You Seek Extra Support?
While exercise is incredibly helpful, some symptoms deserve additional assessment from a pelvic floor physiotherapist or healthcare provider. Consider seeking professional guidance if you experience:
Persistent abdominal doming or bulging during everyday activities
Pelvic heaviness or pressure
Urinary leakage
Pain during exercise
Ongoing back or pelvic pain
Concerns about your recovery
At Barre West, we're always happy to help you determine whether our classes are appropriate or whether additional care would benefit you first.
Healing Isn't About Going Back
One of the hardest parts of postpartum recovery is feeling like you're supposed to "bounce back."
We don't believe in that.
Your body didn't just change. It accomplished something extraordinary. Our goal isn't to take you backward. It's to help you move forward so you’re stronger, more connected, and more confident in everything your body can do. Whether you're six weeks postpartum or six months postpartum, it's never too late to begin rebuilding your foundation.
You Don't Have to Figure It Out Alone
The internet has a lot of opinions about postpartum recovery. At Barre West, we prefer education over fear. Our Mom & Baby Barre and Pilates classes are designed to help you understand your body, rebuild strength safely, and connect with other moms who are navigating the same season of life.
You'll leave with more than a workout. You'll leave with practical tools, expert guidance, and the confidence to trust your body again.
Because postpartum recovery isn't about perfection, it's about building strength for the beautiful life you're living now.