10/29/2025
Let’s talk about diastasis recti...often called "the mom pooch" (Let it be known, I hate that phrase).
That “gap” down the middle of your abs after pregnancy isn’t your body failing you. Up to 100% of pregnancies end in diastasis (baby has to grow my friends). It should resolve by 8 weeks, but if it doesn't then it's likely going to be there after 1 year without intervention. But here's the thing, it can heal with the right approach.
Here’s what the research (and experience in clinic) shows:
✅ It’s about pressure and coordination, not just muscle separation.
Pregnancy changes how your core manages tension. When that system can’t coordinate, the connective tissue (linea alba) stretches.
✅ Crunches aren’t evil, they’re just step 10, not step 1.
Studies show progressive core loading, starting with breath and control, then resistance, is safe and effective for rebuilding tension in the linea alba (Benjamin et al., 2019; Hills et al., 2018).
✅ The goal isn’t to “close the gap.”
It’s to restore function, tension, control, and strength through the midline. Some people heal functionally even if the gap doesn’t vanish.
✅ You can absolutely get strong again.
When we retrain the core, breathing, and load management together, the body adapts beautifully.
So if you’ve been avoiding movement or feeling broken, you’re not.
Your body isn’t fragile, it just needs guidance, time, and progressive training.
Healing diastasis requires rebuilding connection and confidence in how your body moves and supports you (not about “fixing” your body).
If this resonates, save it or share it with a friend who’s still wondering if that gap can really get better. Spoiler: it can!
