What is Diastasis Recti? Why Your Core Feels "Off" (And How to Fix It)

Ever noticed a weird bulge or ridge running down your stomach when you sit up or lift something? Like an alien trying to break free from your abdomen? You’re not alone, and no... it's not just in your head. What you're likely experiencing is something called Diastasis Recti, and it's more common than you think.

We’re going to break down what Diastasis Recti actually is (in plain English), why it happens, who it affects (hint: it's not just postpartum mums), and most importantly, what you can do to fix it.

👉 Watch the video explainer here

What Is Diastasis Recti?

Diastasis Recti is the separation of the rectus abdominis (your six-pack muscles) along the midline of the abdomen. This happens when the connective tissue between them, called the linea alba, gets stretched and thinned out. Think of your core as a cylinder, when pressure builds inside and the outer wall can’t handle it, things start to give way.

It’s common in pregnancy because the abdominal wall has to expand to make room for the baby. But it’s not limited to pregnancy. It can also occur in:

• Men who lift heavy weights without proper bracing

• Chronic straining (e.g. from constipation or coughing)

• Poor core control under load

• Rapid weight changes
  

The Pathophysiology (without the headache)

Here’s the nerdy bit made simple: Your transverse abdominis is a deep muscle that wraps around your torso like a corset. Its job? Contain pressure.

When it’s weak or not activating properly, the pressure from your organs or movement gets pushed outward instead of being controlled inward. Over time, that outward pressure stretches the linea alba.

This can lead to that dreaded bulge when sitting up, sneezing, or lifting. You may also feel your core is ‘switched off’ or that your posture is off, some even get back or pelvic pain because the entire trunk becomes less stable.

Who Gets It?

• Postpartum women (most common, especially after multiple pregnancies)

• Men who train with poor core control or have gained/losing weight quickly

• People with chronic coughing or straining

• Anyone with poor breathing mechanics or posture
  

This isn’t just cosmetic. It affects performance, stability, and can even cause pain elsewhere.

How Do You Know If You Have It?

You might notice:

• A visible ridge or bulge when you sit up or strain

• A soft or squishy area down the midline

• A feeling of weakness or disconnect in the core

• Low back pain

• Postural changes
  

How NOT to Fix It

• Don’t start hammering crunches, sit-ups, or planks — these increase intra-abdominal pressure and can worsen the separation.

• Avoid anything that causes visible doming or bulging down the middle.
  

  

  
  

How TO Fix It (The Right Way)

1. Reconnect with your deep core Start with breathwork. Diaphragmatic breathing helps re-engage the transverse abdominis. Focus on expanding the ribs as you breathe, not the belly.
   

2. Engage your corset muscle (TVA) This isn’t about sucking in your stomach. Think about gently drawing your belly button towards your spine while keeping your ribs relaxed. You should still be able to talk while doing it!
   

3. Use functional rehab exercises like:

   • Pelvic tilts

   • Heel slides or heel taps

   • Dead bugs (modified)

   • Side-lying leg lifts
     

4. Progress to more challenging movements As your control improves, you can build toward planks, loaded movements, and gym training, but with good technique and no bulging.
   

Ready to Start?

Book your FREE 15-minute call. Your core is fixable. Let’s make it happen.