The Truth About Diastasis Recti: Myths, Management, and Muscle Recovery

Let’s get one thing straight—your postpartum body is not “ruined,” “broken,” or “beyond repair.” But if you’ve ever looked down and noticed a weird bulge or gap in your stomach months (or years) after having a baby, you might have been hit with a wave of panic.

Welcome to diastasis recti, the abdominal separation that no one warns you about until you’re Googling “why does my stomach dome when I sit up?” at 2 AM.

At Bodyworks Women’s Health & Wellness, we hear it all the time:
➡️ “I was told I HAVE to close the gap.”
➡️ “I need surgery to fix this, right?”
➡️ “I can’t do core exercises ever again.”

🚨 Wrong. Wrong. And wrong. 🚨

Diastasis recti is common, manageable, and—when approached correctly—treatable without surgery in most cases. Let’s bust some myths, get into real solutions, and help you take back control of your core.

MYTH #1: “Diastasis recti is just a cosmetic issue.”

Nope. While that “mom pooch” might be what you notice first, diastasis recti is more than just an aesthetic concern. A weakened core can lead to:
⚡ Low back pain
⚡ Pelvic floor dysfunction (think leaking or pressure)
⚡ Poor posture and core instability

Your core isn’t just about looking good in a swimsuit—it’s literally what holds you up and supports everything you do.

MYTH #2: “You should avoid all ab exercises.”

The worst advice ever? “Just don’t use your core.”

Your core is meant to be used—you just need to train it the right way.
❌ Crunches, sit-ups, and planks? Probably not the best starting point.
✅ Breathwork, deep core activation, and progressive strength training? YES.

At Bodyworks, we specialize in retraining the core system so that your muscles can work together without making diastasis recti worse. No cookie-cutter advice—just real, science-backed strategies for your body.

MYTH #3: “The gap has to completely close to be healed.”

Can I just say it? The size of the gap does not determine whether your core is functional.

Healing is about restoring strength and control—not just shrinking the space between your abs. Many women still have a slight gap but zero symptoms once their core is functioning properly. That’s the real goal.

So, How Do You Heal Diastasis Recti?

Step 1: Breathe Like a Pro

Diaphragmatic breathing = your new best friend. Learning how to breathe properly engages the deep core muscles and reduces pressure on the abdominals.

Step 2: Strengthen from the Inside Out

At Bodyworks, we teach exercises that wake up the deep core muscles (transverse abdominis + pelvic floor). Instead of sit-ups, we start with:
✔️ Heel slides
✔️ Glute bridges (with proper core activation)
✔️ Modified side planks

Step 3: Posture Check

Leaning back with your ribs flared? Tucking your pelvis under? Both can make diastasis recti worse. We help moms realign their posture for long-term healing.

Step 4: Stop Holding Your Breath

If you hold your breath when lifting, squatting, or reaching, you’re increasing intra-abdominal pressure—which pushes out against that diastasis. Learning to exhale through movement is key.

The Bottom Line

You are NOT stuck with a weak, unstable core forever. Diastasis recti is treatable. With the right approach, you can rebuild strength, restore function, and feel confident in your body again.

At Bodyworks, we’re here to give you real answers, real solutions, and a plan that actually works for YOU. No more second-guessing, no more fear—just healing.

Ready to take the first step toward a stronger core? Let’s do this together.