If you’ve ever noticed your belly bulging, doming, or “coning” down the middle when you sit up or do an exercise, you may be experiencing diastasis recti (DR) — a common abdominal separation that happens during and after pregnancy.
The good news? With the right awareness, breathing techniques, and exercise approach, you can heal, get stronger, and feel more confident in your body again. A flat tummy might be a nice extra, but the real win is being able to carry your kids without back pain, move without fear, and feel strong from the inside out.
What Is Diastasis Recti?
During pregnancy, your growing belly stretches the connective tissue (the linea alba) between the two sides of your abdominal muscles. Sometimes, that tissue doesn’t fully close back after birth, creating a gap or weakness in the midline.
Signs you might have DR include:
- A visible bulge or cone shape in the midline of your tummy when sitting up, coughing, or exercising
- Feeling of weakness or instability in the core
- Lower back pain or pelvic discomfort
Why Bulging & Coning Matter
Bulging or coning isn’t just about how your belly looks during movement — it’s a sign that your core isn’t managing internal pressure well.
When we hold our breath, bear down, or rush through exercises, we can unintentionally push pressure outward against the abdominal wall. This can make DR worse, strain the pelvic floor, and lead to back pain.
Healing Starts With Breathing & Core Engagement
Healing DR isn’t about doing 100 leg raises or endless crunches. In fact, those moves (if done incorrectly) can make it worse. Cardio alone won’t “fix” it either.
Instead, it’s about slowing down and learning to control your deep core — your transverse abdominis, diaphragm, and pelvic floor — through proper breathing and technique.
Here’s how to start:
- Exhale on effort – Breathe out as you lift, push, or exert force.
- Think “zip up” – Imagine gently zipping up from your pelvic floor to your ribcage as you exhale.
- Avoid breath holding – Holding your breath = extra pressure on the midline.
- Go slow – One perfect rep with good form is better than 20 fast ones.
Tips to Help Heal Diastasis Recti
- Start with core breathing exercises: Diaphragmatic breathing, pelvic tilts, and gentle heel slides.
- Check for coning: If your belly bulges outward, regress or modify the exercise.
- Progress gradually: Move from lying-down exercises to standing ones over time.
- Strengthen the whole system: Focus on glutes, posture, and upper back — not just abs.
- Consistency over intensity: Healing takes weeks to months, not days.
- Seek guidance: A postpartum fitness coach or physiotherapist can assess your DR and help tailor safe progressions.
The Goal: Strength, Not Just a Flat Tummy
A flatter tummy is a nice bonus, but the true goal is rebuilding functional strength so you can:
- Pick up your baby without back pain
- Play with your kids on the floor with confidence
- Move, lift, and carry in daily life without fear of injury
Healing DR is about reconnecting to your body and building strength you can trust — inside and out.
Ready to Begin Your Healing Journey?
If you’re postpartum and not sure where to start, my Core & Confidence: 4-Week Postpartum Strength Starter is designed exactly for this stage — helping moms safely reconnect, rebuild, and feel strong again.
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