Most people hear “diastasis recti” and think it’s only a postpartum issue. But the truth is:

Anyone can have diastasis.
Women, men, athletes, people who’ve never been pregnant — anyone.

And I see it every week in my clinic.

If you’ve ever noticed coning, doming, a bulge down the midline of your abdomen, difficulty connecting to your core, or a feeling of “weakness from the inside out,” you may be dealing with diastasis recti or core dysfunction.

Let’s break down what it actually is and how I treat it.

What Is Diastasis Recti?

Diastasis recti is the separation or thinning of the linea alba, the connective tissue that runs down the center of your abdomen and holds your left and right abdominal muscles together.

It’s not a “tear.”
It’s not your muscles ripping apart.
It’s a change in tension of the tissue that’s meant to provide core support.

When the linea alba loses tension, your core can’t generate the support it needs.
This impacts:

• posture
• pelvic floor function
• breathing
• abdominal pressure
• back stability
• exercise tolerance
• digestion and bloating

Your core is not just your “six-pack muscles.” It’s a pressure system made up of:

• your diaphragm
• your pelvic floor
• your deep abdominal muscles
• your back muscles

When one piece isn’t functioning, the whole system struggles.

Signs You May Have Diastasis or Core Dysfunction

You don’t need a diagnosis to know something feels “off.” Common signs include:

• a bulge or “cone” down the midline with sit-ups, planks, or getting out of bed
• difficulty engaging your abs
• low back or SI joint pain
• feeling “weak” through your middle
• abdominal pressure or heaviness
• bloating that worsens with activity
• poor rib mobility or shallow breathing
• pelvic floor symptoms (leaking, urgency, heaviness)
• feeling like your core “does nothing” during workouts
• doming or tenting when you lift your head
• decreased stability with walking or lifting

You can have a completely flat stomach and still have diastasis.
You can be years postpartum and still improve this.
And you can see major changes even if you’ve never been pregnant.

Why Diastasis Recti Happens

Diastasis is caused by pressure — not pregnancy alone.

Things that increase abdominal pressure include:

• pregnancy (of course)
• chronic bloating or inflammation
• lymphatic congestion
• constipation and straining
• poor breath mechanics
• shallow or upper-chest breathing
• heavy lifting without core support
• repeated sit-ups or crunches with poor form
• loss of rib or pelvic mobility
• over-gripping the upper abs
• long-standing postural patterns

When pressure wins and the deep core loses, the linea alba stretches and stops transmitting force effectively.

How Diastasis Affects the Pelvic Floor

Your core and pelvic floor are a team. If one isn’t functioning, the other compensates — often not in a great way.

Core dysfunction can lead to:

• pelvic floor overactivity
• leaking with exercise
• urinary urgency
• difficulty relaxing the pelvic floor
• constipation
• prolapse symptoms
• SI joint instability
• tailbone pain

This is why treating diastasis is not just about strengthening your abs.
It’s about restoring the entire system.

How I Treat Diastasis Recti (My Approach)

I take a whole-body, functional, individualized approach — not a one-size-fits-all worksheet of core exercises.

Here’s what treatment typically includes:

1. Deep Core Retraining (Not Crunches)

We start with the foundational muscles:
your transverse abdominis, diaphragm, pelvic floor, and deep back stabilizers.

We rebuild your ability to generate tension in the linea alba, not just “tighten your abs.”

2. Breathwork + Rib Mechanics

If your ribs don’t move well, your diaphragm won’t move well.
If your diaphragm isn’t working, your core can’t work.

We retrain:

• 360° breathing
• rib expansion
• pressure control
• diaphragmatic activation

This is usually the game-changer for most patients.

3. Pelvic Floor Integration

A functioning core and a functioning pelvic floor are inseparable.

Sometimes I need to teach the pelvic floor to relax before we can strengthen the core.
Sometimes it needs improved coordination.
Sometimes it needs stabilization.

We always treat both.

4. Lymphatic and Abdominal Mobility

If your abdomen feels “tight,” “stuck,” or “inflamed,” the fascial layers and lymphatic system may need support.

I often incorporate:

• abdominal lymphatic drainage
• fascial gliding
• scar mobility (C-sections, laparoscopies, etc.)
• visceral mobilization
• reducing inflammatory load

When tissues move better, the core responds better.

5. Progressive Strengthening That Matches Your Body

This is where we build:

• functional strength
• stability
• controlled pressure
• movement patterns
• exercise tolerance

This is not a “don’t ever do sit-ups again” approach — it’s a do them correctly when your body is ready approach.

Why a Functioning Core Matters

A functioning core helps you:

• lift without pain
• walk with better balance
• eliminate bloating and pressure
• reduce back and hip pain
• support a healthy pelvic floor
• breathe more efficiently
• stabilize your SI joint
• improve posture
• prevent future injury
• exercise without fear

When your core is working, everything feels easier.

When it’s not, you feel it everywhere.

Final Thoughts

Diastasis recti isn’t something you just “live with,” and it’s not just a postpartum issue.
It’s a sign that your deep core needs support, coordination, and retraining — and the earlier you start, the better your results will be.

If you’re dealing with pressure, doming, bloating, back pain, or pelvic symptoms, your core is trying to get your attention. And with the right guidance, it can absolutely recover.