Your Mom Pooch Doesn't Lie👉🏼Here's What it ACTUALLY is And What You Can Do About it

If you've been doing all the "right" things for your health: trying to get back to working out, eating well, staying consistent.. and your core is still your "problem area", you struggle with back pain and tinkle yourself every time you sneeze... there's a bigger problem behind the scenes that random workouts won't fix.

If your body has many tiny people, the problem may very well be diastasis recti. And I want to break this down for you in a way that actually makes sense, because there is SO much confusing and conflicting information out there and moms deserve better than that - you don't need to just take your 💩 sandwhich and eat it mamma!!

So let's get into it 👇🏼

🤔 Okay But... What Even Is Diastasis Recti?

Diastasis recti (let's just call it DR from here on because that's a mouthful 😅) is a separation of your rectus abdominis (the "six-pack" muscle) that runs straight down the center of your belly. During pregnancy, as your uterus grows, the connective tissue between those two muscle bands (called the linea alba) has to stretch and widen to make room for your baby.

And here's what I need you to hear: this is completely normal. It happens in literally ALL pregnant women by the third trimester. Your body wasn't broken it's literally just making more space for your tiny person!

The issue is what happens postpartum, when that gap doesn't close on its own, or when the connective tissue stays weak and dysfunctional even after the gap narrows. That's when DR starts causing real, everyday problems that nobody warned you about (like back pain, pain with intercourse, leaking when you sneeze or jump, poor posture, even headaches and jaw pain!).

😮 Why Does It Matter So Much?

Here's what most people don't understand: your core isn't just your abs. It's actually a whole pressure system. Think of it like a canister made up of:

• 🫁 Diaphragm — your breathing muscle (the top of the canister)

• 💪 Transverse abdominis — your deepest ab, wrapping around you like a corset

• 🌸 Pelvic floor — the sling of muscles at the base of your pelvis (the bottom)

• 🦴 Multifidus (low back muscles) — the unsung heroes supporting your spine from behind

• 🍑 Glutes — stabilize your pelvis and assist in managing pressure

  
  

When these all work together, your core stabilizes your spine, controls internal pressure so you don't have any of the big symptoms we talked about, and powers literally everything from picking up your baby, carrying groceries and crushing a workout.

When DR is present and left unaddressed? That whole system gets disrupted. And the result is a cascade of symptoms that most moms are told are just "part of having kids."

They're not. But most women just aren't given the tools to address them. And that makes me BIG MAD... because you don't have to just live with these symptoms. 💕

🚩 Signs You Might Have Diastasis Recti

DR isn't always obvious from the outside. A lot of moms have no idea they have it because no one ever told them what to look for. Sound familiar with any of these?

• Persistent lower back pain that won't quit

• A soft pouch or bulge down the center of your belly

• Doming, coning, or bulging through your midline during exercise

• Leaking when you laugh, cough, jump, or sneeze 😬

• Pelvic heaviness or pressure

• Poor posture or rib flare

• Headaches or jaw pain / jaw clenching

• Core weakness that doesn't seem to improve no matter what you try

• Struggling with everyday stuff like getting up off the floor or carrying things without pain

  
  

Just because these symptoms are common doesn't mean they're normal. And it definitely doesn't mean they have to be permanent. 💪🏼

🔍 How to Check Yourself for DR at Home

You can do a quick self-check in about two minutes. Here's how:

1. Lie on your back, knees bent, feet flat on the floor

2. Place your index and middle fingers horizontally just above your belly button, pointing toward your feet

3. Slowly lift your head and shoulders like the start of a crunch and feel along your midline

4. Notice three things: 1) the width of the gap (how many fingers fit), 2) the depth (how far your fingers sink in), and 3) the springiness of the tissue

   
   

Here's what those numbers mean:

✅ 1 finger or less: Within normal range. Many women will always have a slight gap with zero issues.

⚠️ 2 fingers: The most common borderline zone postpartum. Often a signal your deep core needs some targeted work, but usually combine findings here with actual symptoms.

🚨 3+ fingers: A larger separation. This absolutely doesn't mean you can't heal, it just means your core system needs extra attention and a real plan so that you can see results and get relief from the symptoms you're experiencing.

But here's the thing I really want you to hear 👉🏼 depth matters just as much as width. If your fingers sink in deep and the tissue feels soft with no resistance, that's a sign of weaker connective tissue, and that needs to be addressed regardless of how big or small the gap looks.

Also (and this is important!) the goal is not always to "close the gap." The goal is to restore function so your core actually works the way it's supposed to. A 3-finger gap with strong, functional connective tissue beats a 1-finger gap with zero tension or control every single time.

This self-check gives you great starting info, but it's not a full clinical picture. If you're noticing pain, significant doming, or pelvic pressure, a postnatal chiropractor or pelvic floor PT can get you so much further, so much faster. 🩺

❌ What Makes Diastasis Recti Worse

Okay, this is where I see so many well-meaning moms accidentally make things harder for themselves, and I say that with so much love, because I get it.

The #1 mistake I see postpartum? Jumping back into workouts that your core just isn't ready for yet.

And "too advanced" might not mean what you think. It's not just burpees and powerlifting. For some moms, "too advanced" is:

❌ Their old Peloton class

❌ Planks

❌ Crunches or sit-ups

❌ Running

❌ HIIT workouts

❌ Even 10,000 steps a day...yes, really (I explained that in this blog post!!)

These things aren't inherently bad. But if your core hasn't been properly restored first, they can worsen DR symptoms, increase internal pressure, and make leaking, doming, and back pain worse.... not better!

Jumping straight to the workouts you used to do is like trying to build a house on a cracked foundation. You can keep adding floors, but until the base is solid, nothing above it is going to hold. 🏠

✨ How DR Actually Heals — The ABC Method

This is the approach I use with every single client inside The Strong Moms Club. It's not complicated, but it is specific AND the order matters.

A — Activate 🔌

Before anything else, you need to reconnect with the muscles that pregnancy disrupted. This means learning how to breathe properly (360 breathing!), re-engaging your pelvic floor, and waking up your deep core specifically what we refer to as your "corset muscle" (aka transverse abdominis) before layering any movement on top. Most generic programs skip this step entirely. It is the most important step!!

B — Build 🏗️

Once the foundation is there, you start layering in controlled, functional movements that progressively retrain your whole core system. This isn't about staying gentle forever, because mom life requires you to be strong af as your baby grows 💪🏼. It's about building real strength in the right sequence so your body can actually handle load without symptoms.

C — Carry Over 🏆

This is the payoff. Running, jumping, lifting heavy, playing with your kids without pain or leaking: this is what healing actually looks like. This is where we take everything you've built and put it into real life. Most moms jump straight to C. That's why so many are still struggling years postpartum. 💔

🔪 What About Surgery?

A lot of moms ask me about diastasis recti repair surgery (abdominoplasty). While surgery can be appropriate in severe cases, it's not a first step, and it doesn't fix the underlying core dysfunction that caused the problems in the first place.

The vast majority of women see significant improvement with targeted rehab and progressive training, without ever needing to go under the knife. If you're considering it, please work with a professional first!! So many moms who thought they needed surgery found that dedicated core restoration changed everything. 🙌🏼

💕 The Bottom Line

Diastasis recti is one of the most common and most misunderstood postpartum conditions out there.

It is not a life sentence.

It is not something you just have to live with.

And it is not fixed by random ab exercises or just "getting back to working out."

It heals with the right foundation, the right sequence, and the right support. Whether you're 6 weeks postpartum or 6 years out, it is never too late to restore your core. 💪🏼

👇🏼 Ready to Actually Start?

If you're reading this thinking okay but where do I actually begin? That's exactly what The Strong Moms Club is built for.

A program specifically designed for moms who are done guessing and ready to rebuild. Workouts tailored to your healing timeline, expert coaching, and a community of women who genuinely get it.

[Join The Strong Moms Club →]

Not ready for that yet? Totally fine — grab my free Core Restore E-book first. It walks you through the core canister, how to check for DR, and the exact breathing and activation drills I start every single client with.

[Download the free Core Restore E-book →]

Dr. Kelsy is a pre- and postnatal chiropractor, core specialist, and founder of The Strong Moms Club: a fitness and rehab program for moms during pregnancy, postpartum, and beyond. Her mission: help moms feel strong, confident, and capable in the body they have after babies, without fear, confusion, or wasted time. 💕