Diastasis Recti (DR) is often talked about in terms of “the gap.” It’s the separation of the abdominal muscles along the midline, a completely normal adaptation that happens during pregnancy to make space for a growing baby. 100% of women who go full term will experience some degree of abdominal separation.

Here’s what’s important: diastasis recti itself is not a “failure” of the body. Although there are cautionary approaches you can take to prevent it worsening, it’s not something you could have prevented. And progress in healing is not just about closing the gap. Narrowing the space between your abs may be part of the journey, but it’s far from the whole picture.

When checking for diastasis recti, people often focus on two things: how wide the gap is and how deep or soft it feels. These measurements tell us something, but they’re not the full story.

A Wide Gap

• A wider separation doesn’t automatically mean you’re “weaker” or more at risk.
• It often just reflects how much your tissue adapted during pregnancy to make space for your baby.
• What matters most is whether you can create tension across that gap. A wide but firm midline under load is usually far more functional than a narrow but weak one.
• If the gap stays wide and you can’t generate tension, that usually points to a need for better deep core coordination — getting the transverse abdominis, pelvic floor, and diaphragm to work together.

A Soft, Deep Gap

• A gap that feels soft or like your fingers sink in deeply usually signals reduced tension in the linea alba.
• This doesn’t mean it’s “broken” — it means the connective tissue isn’t yet able to transfer load effectively.
• In practice, this shows up as difficulty managing pressure: coning, bulging, or a feeling of weakness when lifting or moving.
• Progress here is less about shrinking the depth and more about teaching the core to stiffen and respond under demand.

In short: both width and depth are feedback, not a verdict. They tell us what the system needs — better coordination, pressure control, or full-body strength but neither one alone defines your progress.

Let’s break down what progress really looks like

Tension Across the Linea Alba

The linea alba is a sheet of connective tissue that runs vertically down the center of your abdomen, connecting the left and right sides of your rectus abdominis. During pregnancy, it stretches to allow room for your growing baby. That stretch is normal, but afterward the goal isn’t to “tighten it back up.” Instead, it’s to restore the tissue’s ability to transfer force — in other words, to create tension when your core is working.

You might notice that early on, the midline feels soft or your fingers sink in when you press down. Over time, with consistent rehab and strength work, you should feel more firmness when you activate your core — whether that’s lifting your head in a basic assessment, holding a plank, or pressing weights overhead. This responsiveness is far more important than the width of the gap itself.

• Progress looks like the linea alba becoming load-bearing again — firming up when you exhale, move, or lift.
• You’ll notice less “sinking” through the midline and more spring-like tension that gives your core system stability.
• The ability to generate tension across the gap is what supports your spine, pelvis, and breath mechanics — not just how many fingers wide the gap measures.

In other words, think of the linea alba like a bridge. It doesn’t need to be closed completely; it needs to be strong enough to handle the weight placed on it.

→ Example Drills

Try these:

• Rockback Breathing with Reach → This drill puts you in a supported position (hips back toward heels, forearms reaching forward) that naturally encourages posterior rib expansion. By expanding the breath into the back and sides of the ribcage, the deep core and pelvic floor can respond more effectively. That improved 360 breathing improves overall core engagement and pressure management.
  
• 90/90 Leg Lowers with Block → In a supine 90/90 position with a block squeezed between the knees, you create adductor and pelvic floor engagement while lowering one leg at a time. This adds movement and load to the system while training the abdominal wall to stay taut instead of bulging or sinking. It’s an excellent way to build tension across the linea alba under dynamic demand, bridging the gap between rehab drills and more advanced strength work.

Load Tolerance

It’s one thing to check your core lying down in a relaxed position — but that only gives a small piece of the puzzle. True recovery is measured in how well your core handles load, because that’s what real life demands. Whether it’s carrying your baby, squatting down to pick up toys, or pressing a weight overhead, your core has to respond to and transfer force.

In the beginning, you might notice that your core can’t manage even small loads without coning, bulging, or feeling unstable. Over time, with progressive strength work, you should be able to move from simple, supported exercises to heavier or more dynamic movements with more control. This is where confidence really builds — not because the gap looks smaller, but because your system is able to do more without symptoms.

• Progress looks like moving from bodyweight exercises to loaded ones without doming or discomfort.
• You may notice you can hold positions (like planks or side planks) longer and with more stability.
• Everyday demands feel easier and less fatiguing.

Ultimately, load tolerance tells us whether your core is not only healing but also functional. A core that can manage increasing challenges is a core that’s truly resilient.

→ Example Drills

Front Rack + Suitcase Squat
By holding one weight in a front rack position and another at your side, this squat forces your core to resist tipping, rotating, or collapsing under asymmetrical load. It directly trains your ability to stabilize while lifting, carrying, or moving uneven weight — just like everyday life with kids, bags, or groceries. The diastasis-specific benefit is that your linea alba and deep core learn to distribute tension evenly, not just in perfectly balanced situations.

Pallof to Overhead Press
Starting in an anti-rotation press (Pallof), you extend your arms forward, then press overhead without letting your trunk rotate or ribs flare. This sequence challenges your core to manage rotation, extension, and vertical load all at once. It reinforces both rib-pelvis alignment and the ability to tolerate more complex, functional demands — critical milestones in DR recovery.

Pressure Management Under Brace

Your core isn’t just muscles — it’s a pressure system made up of the diaphragm, deep abdominals, pelvic floor, and the connective tissue that links them together. When these pieces work in sync, pressure is distributed evenly, creating stability and support. When they don’t, you might notice signs like coning through the midline, bulging at the belly, or leaking through the pelvic floor.

Early on in recovery, many people unintentionally hold their breath or brace in ways that push pressure outward or downward. This makes the linea alba and pelvic floor take the brunt of the load. As you retrain, the goal is to learn how to use your breath and posture to regulate pressure so your whole system shares the work. Over time, this feels smoother and more automatic — like your core is supporting you in the background instead of something you have to consciously think about.

• Progress looks like being able to inhale and exhale without your belly bulging forward.
• Lifting, carrying, or moving under load feels supported instead of strained.
• You experience fewer “pressure leaks” — less coning, less doming, and fewer pelvic floor symptoms like heaviness or leaking.

In other words, pressure management is what ties everything together. It’s not about bracing harder; it’s about coordinating breath and muscle activation so your body responds efficiently under stress.

→ Example Drills

Bear Plank with Balloon Breathing
In the bear plank, hands and toes press into the floor while knees hover under the hips. Adding balloon breathing teaches you to regulate intra-abdominal pressure instead of pushing it forward into the belly or down into the pelvic floor. The resistance of the balloon forces a longer, controlled exhale, which restores balance between the diaphragm, pelvic floor, and deep abdominals. This resets your pressure system while challenging your core under load.

Dumbbell Pullover in Iso Bridge
Lying in a hip bridge with ribs stacked, you perform a pullover with the dumbbell overhead. This integrates rib positioning, glute activation, and breath mechanics in one movement. The isometric hold at the hips ties the core and pelvis together, while the pullover challenges you to resist rib flare. It’s a powerful way to train pressure management across the whole trunk during both stability (the bridge) and mobility (the arm path).

More Resilience Under Load/Demand

One of the clearest markers of progress with diastasis recti is seeing fewer visible signs of pressure “escaping” through your core. Coning or doming is your body’s way of telling you that load isn’t being managed well. In the early stages, you might see this often — even during basic movements like sitting up or lifting something light. With time and practice, those signs lessen as your core learns to respond more effectively.

Another key piece is alignment, often called your rib and pelvis stack. When your ribs flare forward or your pelvis tips excessively, your core can’t generate tension efficiently. Restoring a neutral stack gives your system the best chance to manage pressure and share load. Over time, this shows up not only in exercise but also in your day-to-day posture, making movement feel more natural and supported.

• Progress looks like less frequent or less intense coning during movement.
• You’re able to maintain a rib-over-pelvis stack more consistently, even when lifting or moving quickly.
• Your body feels more resilient — tasks that once caused bulging, heaviness, or discomfort now feel manageable and strong.

The ultimate sign of progress isn’t just how your abdomen looks when you test your gap — it’s how much more adaptable and durable your whole system becomes under the real-world demands of motherhood, training, and daily life.

Example Drills

Tall Kneeling Deadfall Slam
From a tall kneeling position, you slam a ball forcefully to the ground. The quick, high-velocity action requires your core to absorb and redirect pressure without losing alignment. This is advanced pressure control training, teaching your system to stay coordinated even when force comes suddenly — much like a cough, sneeze, or quick lift.

Z Sit/Tall Kneeling with Press + Pull
In a Z-sit position (one leg in front, one folded to the side), you press with one arm while pulling with the other. This combines upper body push-pull integration with an unstable base, forcing the core to manage both rotation and eccentric control. It builds resilience under asymmetrical demand and ties upper body strength into pelvic and core stability — exactly what’s needed for real-world, unpredictable movement.

Why a Full-Body Approach Matters

It’s tempting to think of diastasis recti as just a “core problem,” but your core doesn’t work in isolation. Every muscle group that attaches to your pelvis, ribcage, or spine plays a role in how pressure is managed and how stable you feel. That’s why endless sit-ups or isolated ab work won’t solve the issue — you need a full-body approach.

Your glutes, hamstrings, and inner thighs (adductors) all help stabilize the pelvis and support tension through the midline. The lats and back muscles influence rib position and help transfer load between your upper and lower body. Even your breathing patterns and posture directly affect how much pressure your linea alba and pelvic floor have to absorb. When any of these systems are undertrained or out of sync, the core has to compensate — often showing up as coning, doming, or lingering weakness.

• Glutes and hamstrings provide pelvic stability, making it easier for the deep core to activate.
• Adductors (inner thighs) connect into the pelvic floor, supporting midline control.
• Lats and upper back improve posture and help manage pressure across the trunk.
• Breath and rib mobility set the foundation for pressure distribution.

When you strengthen these systems together, your core isn’t just “healed” — it’s integrated. The result is a body that feels coordinated, stable, and capable of handling everything from workouts to the daily demands of motherhood.

Healing diastasis isn’t about shrinking a gap. It’s about building a resilient, full-body system that supports you in every way.

Final Takeaway

Progress with diastasis recti is not defined by how narrow the gap becomes — it’s about how well your body functions as a whole. True healing means being able to generate tension across the midline, manage pressure with breath and movement, and handle increasing loads with confidence. It’s about resilience, not perfection.

If you’re ready to start building real strength, coordination, and confidence in your core:

•  My Return to Strength program is designed specifically for postpartum women who want a structured path back to lifting — beginning with gentle core rehab and progressing to full-body strength.
• And for those who want to take a deeper dive into rebuilding their core from the ground up, my brand new 3-Phase Core Program walks you step by step through foundations, rebuild, and advanced strength for long-term results. (this is best completed alongside a strength program)

Your gap doesn’t define your strength. A smart, progressive approach does. Let’s build that resilience together.