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Diastasis Recti: Understanding the “Mommy Pooch” and How to Address It

During and after pregnancy, many women experience physical changes in their bodies. One common issue that arises is diastasis recti, often referred to as the “mommy pooch.” This condition occurs when the abdominal muscles separate due to the expanding uterus during pregnancy. In this blog, we will delve into the details of diastasis recti, its causes, symptoms, and, most importantly, how to address it.

Understanding Diastasis Recti

Diastasis recti is a condition that affects the connective tissue between the rectus abdominis muscles, commonly known as the “six-pack” muscles. Normally, these muscles are held together by a strong band of connective tissue called the linea alba. However, during pregnancy, hormonal changes and the growing baby can cause the linea alba to stretch and weaken, resulting in a separation of the abdominal muscles.

Causes and Risk Factors

While pregnancy is the primary cause of diastasis recti, there are other factors that can contribute to its development. These include:

  1. Multiple pregnancies: Women who have had multiple pregnancies are at a higher risk due to the repeated stretching of the abdominal muscles.
  2. Age: As women age, their skin and muscles lose elasticity, making them more susceptible to diastasis recti.
  3. Obesity: Excess weight can put additional strain on the abdominal muscles and increase the risk of separation.
  4. Improper exercise: Performing exercises incorrectly or engaging in activities that strain the abdominal muscles can worsen or even cause diastasis recti.

Symptoms and Diagnosis

The most noticeable symptom of diastasis recti is the visible bulge or “pooch” in the midsection, especially when the affected person is engaged in activities like sit-ups or planks. Other common symptoms include lower back pain, poor posture, and difficulty engaging the core muscles. While a physical examination by a healthcare professional is usually sufficient to diagnose diastasis recti, additional tests such as ultrasound may be used to confirm the extent of the separation.

Addressing Diastasis Recti

Fortunately, there are several non-invasive methods to address diastasis recti and promote the healing of the abdominal muscles:

  1. Physical therapy: A physical therapist specializing in postpartum care can guide women through exercises that help strengthen the core muscles and close the gap between the abdominal muscles.
  2. Core exercises: Specific exercises that focus on the deep core muscles, such as pelvic tilts and transverse abdominal contractions, can be beneficial in restoring the integrity of the abdominal muscles.
  3. Posture correction: Maintaining proper posture throughout the day can reduce strain on the weakened abdominal muscles. Using supportive devices like abdominal binders or specialized belts can also provide additional support.
  4. Lifestyle changes: Incorporating a balanced diet and regular exercise into your routine can help manage weight and strengthen the overall body, including the abdominal muscles.
  5. Surgical intervention: In severe cases where non-invasive methods fail to produce desired results, surgical options such as abdominoplasty (tummy tuck) may be considered. However, it is important to consult with a qualified healthcare professional to determine if surgery is necessary.

Preventing Diastasis Recti

While it may not always be possible to prevent diastasis recti, there are steps that can be taken to minimize the risk and promote faster recovery:

  1. Practice safe exercises during pregnancy: Engage in pregnancy-safe exercises that focus on strengthening the core without putting excessive strain on the abdominal muscles.
  2. Avoid heavy lifting: Refrain from lifting heavy objects during and after pregnancy, as it can strain the abdominal muscles and worsen the condition.
  3. Support the abdomen during daily activities: When performing activities that require significant abdominal effort, such as lifting a toddler or carrying groceries, consider using your arms and legs more and engaging the core muscles less.


Diastasis recti is a common condition experienced by many women during and after pregnancy. While it may cause concern and affect self-confidence, there are effective ways to address and manage it. By incorporating proper exercises, maintaining good posture, and seeking professional guidance, women can regain strength in their abdominal muscles and improve their overall well-being. Remember, patience and consistency are key in the journey towards healing and reclaiming a strong core.