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Understanding and Healing Diastasis Recti


Pregnancy is a beautiful journey, but it can also bring about changes in the body that require attention and care, one of which is diastasis recti. This common condition, characterized by the separation of the abdominal muscles, affects many women during and after pregnancy.

Woman looking at herself in mirror with belly fat

Beyond pregnancy, diastasis recti can also occur due to factors like obesity, repetitive heavy lifting, or improper exercise techniques. While it may seem daunting, there are effective ways to address and heal diastasis recti. In this guide, we'll explore what diastasis recti is, its causes, symptoms, and most importantly, how to heal and strengthen your core for a stronger, more resilient body.

Understanding Diastasis Recti: Causes and Symptoms

Diastasis recti occurs when the connective tissue between the left and right abdominal muscles stretches and separates, creating a gap or bulge in the midsection.

Common causes include:

Pregnancy: The pressure of the growing uterus can weaken the abdominal muscles, leading to diastasis recti, especially during the later stages of pregnancy.

Belly fat shown by a woman

Improper Posture and Lifting: Poor posture and incorrect lifting techniques can strain the abdominal muscles, contributing to the development of diastasis recti.

Obesity: Excess weight can put added stress on the abdominal muscles, increasing the risk of diastasis recti.

Identifying Diastasis Recti: Symptoms and Diagnosis

Symptoms of diastasis recti may include:

A visible bulge or ridge in the midsection, especially when sitting up or straining

Lower back pain or discomfort

Weakness or instability in the core muscles

A healthcare provider or fitness professional can diagnose diastasis recti through a physical examination, checking for the width and depth of the separation between the abdominal muscles.

Healing and Strengthening Exercises for Diastasis Recti

a. Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis upward, engaging your core muscles, then release. Aim for 10-15 repetitions.

Pelvic tilt by woman

b. Modified Crunches: Lie on your back with knees bent and feet flat on the floor. Place hands on your abdomen and lift your head and shoulders off the floor, focusing on drawing your belly button towards your spine. Hold for a few seconds, then lower back down. Start with 5-10 repetitions and gradually increase.

c. Pelvic Floor Exercises (Kegels): Kegel exercises can help strengthen the pelvic floor muscles, which provide support to the abdominal muscles. To perform Kegels, contract the muscles used to stop the flow of urine, hold for a few seconds, then release. Aim for 3 sets of 10 repetitions daily.

Nutritional Support and Lifestyle Modifications

a. Hydration: Drink plenty of water to support overall hydration and digestive health.

Woman drinking water

b. Fiber-Rich Diet: Include fiber-rich foods such as fruits, vegetables, whole grains, and legumes to promote regular bowel movements and reduce strain on the abdominal muscles.


Diastasis recti is a common condition that can affect women during and after pregnancy, as well as individuals with certain risk factors such as obesity or improper lifting techniques. However, with targeted exercises, proper posture, and lifestyle modifications, it's possible to heal and strengthen the core muscles, reducing the gap and improving abdominal stability.

Woman showing her belly fat

At MetaboliX, we understand the importance of postpartum recovery and overall core strength. If you're struggling with diastasis recti or seeking personalized guidance on strengthening your core, we're here to help. Contact us today for a free consultation and begin your journey towards a stronger, healthier core. WhatsApp us at +91 93215 39167 or click here to message us directly. Let us empower you to bridge the gap and reclaim your strength and confidence.


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