What is diastasis recti?

Last reviewed June 19, 2026 by Dr. Sapna Jadhav, General Physician. Sources from ACOG, NHS, Mayo Clinic, CDC, NICE, NIH, Cochrane, and peer-reviewed journals.

Bottom lineDiastasis recti is a common separation of the two halves of the abdominal muscle down the midline, caused by the growing uterus stretching the connective tissue; it often narrows after birth and improves with deep-core and pelvic floor exercises.

Diastasis recti is a separation of the two halves of the large abdominal muscle (the "six-pack" muscle) down the middle of your belly. It's very common in pregnancy as the growing baby stretches and thins the connective tissue between them.

Why it happens

As your uterus grows, it pushes against the abdominal wall, stretching the band of tissue (the linea alba) that joins the left and right halves of the rectus abdominis. This causes them to separate. Most pregnant people have some degree of separation by the third trimester.

What it looks and feels like

• A ridge, dome, or bulge running down the middle of the tummy, especially when you sit up or strain
• A soft gap you can feel between the muscles
• A feeling of weakness in the core, or a "mummy tummy" that lingers after birth
• Sometimes back pain or poor posture

Does it get better

For many people the gap narrows on its own in the first weeks to months after birth. Targeted deep-core and pelvic floor exercises help. For some, a gap persists and benefits from physiotherapy.

When to get help

See a women's health physiotherapist if the gap is wide, isn't improving, or comes with back pain, leaking, or a bulge - they can guide safe rehab.

Femora helps you track your core recovery after birth.

Self-check: how to know if I have diastasis recti