The Truth About Diastasis Recti: Why Closing the Gap Isn’t the Goal
If you’re a pregnant or postpartum woman, chances are you’ve heard about diastasis recti—the gap in your abdominal muscles that “needs to be closed for full recovery.” But what if we told you that closing the gap isn’t the goal? That diastasis recti isn’t a flaw, but a natural part of how the body works?
This outdated fear has led many women to believe they need to "fix" their bodies when, in reality, the key to true postpartum healing lies elsewhere.
What is Diastasis Recti?
Diastasis recti refers to the separation of the rectus abdominis muscles (the "six-pack" muscles) that occurs naturally during pregnancy to accommodate a growing baby. Many believe that healing diastasis recti means “closing the gap,” but this idea is misleading and can even slow down your recovery.
The reality? You’ve always had a gap. Your abdominal muscles are connected by a band of connective tissue (the linea alba), and this tissue stretches during pregnancy—not as a sign of damage, but as a normal adaptation of the body.
The Problem with the "Close the Gap" Mindset
For years, fitness programs have told women they need to focus on bringing their abdominal muscles back together post-pregnancy. But this obsession with closing the gap can actually cause more harm than good.
Here’s why:
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The separation was always there. Even infants have a natural gap in their abdominal muscles! It’s how the body is designed.
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Your core’s functionality matters more than its appearance. A “closed” gap doesn’t automatically mean a strong core.
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Focusing only on the gap can lead to unnecessary fear and stress. Many women track their separation in centimeters daily, but that measurement tells us little about actual strength and stability.
What Actually Matters for Core Healing?
Instead of focusing on shrinking the gap, postpartum women should focus on functionality, strength, and pressure management. Here’s what to prioritize:
1. Core and Pelvic Floor Engagement
The real foundation of healing starts with proper core engagement. This means training the deep core muscles—like the transverse abdominis (your inner corset) and the pelvic floor—to support your spine, pelvis, and overall movement.
📝 Tip: A good test is whether you can activate your pelvic floor first before your transverse abdominis engages. If not, it’s time to retrain your core’s natural response.
2. Managing Intra-Abdominal Pressure
One of the biggest issues in postpartum healing is how your body manages intra-abdominal pressure. Every time you sit, stand, lift something, or work out, your abdominal muscles must adjust to handle the pressure. If your pressure is unregulated, it can lead to coning or doming along the midline—signs that your body is compensating in an unhealthy way.
📝 Tip: If you notice a bulging or "bread loaf" effect in your abdomen during movement, it’s a sign you need to adjust your breathing and core engagement techniques.
3. Breathing Correctly During Exercise
Many women unknowingly hold their breath during core exercises, which can cause more harm than good. Instead of locking your core down and holding your breath, focus on using our active core breath—a method that keeps your muscles engaged to meet the task at hand while simultaneously managing increasing pressure.
4. Strength Training that Supports Core Recovery
Did you know that engaging your transverse abdominis actually widens your abdominal gap slightly? And that’s not a bad thing! Strengthening the connective tissue (not just closing the gap) is key to a strong core.
Safe movements include:
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Deep core activation exercises like belly pumping and diaphragmatic breathing.
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Progressive overload training that strengthens the core without excessive strain.
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Functional movements like squats and deadlifts (when performed correctly) to rebuild deep core strength.
Why "Diastasis-Safe Workouts" Are a Myth
Many women searching for diastasis recti-safe workouts are unknowingly limiting themselves. While modifying workouts is important, there is no one-size-fits-all approach to postpartum fitness.
Instead of sticking to a generic list of "safe exercises," focus on your individual strength markers:
✅ Engaging the core properly before and during each movement
✅ Managing intra-abdominal pressure during all exercises
✅ Maintaining proper breathing mechanics
If you can meet these markers, then most exercises are safe for you, including planks, lifting weights, and even more advanced movements. If you want guidance from a certified pregnancy and postpartum fitness coach, you can connect with one free for 7 days here.
The Key Takeaway: Focus on Strength, Not the Gap
Healing postpartum isn’t about "fixing" your body—it’s about reconnecting with it in a way that feels strong, supported, and sustainable.
At Studio Bloom, we teach moms how to move with confidence, prevent injury, and build real strength—not just shrink a gap. Through expert-led guidance, progressive workouts, and a proven approach, we empower women to redefine what postpartum fitness looks like.
Ready to Strengthen Your Core the Right Way?
Join Studio Bloom today and access expert-led workouts designed for pregnancy, postpartum, and beyond. Let’s ditch the myths and build true strength—on your terms.
