Diastasis Rectus Abdominis, what every mom needs to know!
By Jules McKee
If you’ve had a baby, you might be wondering why your core doesn’t feel the same. Maybe your stomach still looks different, or certain movements feel off. One common reason? Diastasis Rectus Abdominis (DRA).
What Is Diastasis Rectus Abdominis (DRA)?
DRA is the separation of the rectus abdominis muscles—the “six-pack” muscles that run down the front of your abdomen. By the third trimester, 100% of pregnant women experience this separation as their body makes room for a growing baby.
The key to recovery isn’t just about closing the gap—it’s about restoring tension in the linea alba, the connective tissue between these muscles. A strong, functional core doesn’t depend on how narrow the gap is but rather on how well your core controls pressure and generates strength.
Should You Be Concerned?
A gap wider than three fingers or a deep, low-tension separation could indicate a need for extra support. If you’re unsure, seeing a pelvic floor physical therapist can help you understand what’s happening and how to safely rebuild strength.
How to Strengthen Your Core After Baby
The good news? You can improve core strength and stability by loading the tissue consistently and progressively, once your doctor clears you for exercise.
During MomFit classes at OC GYM Bend, we guide you through exercises that rebuild core stability while being mindful of intra-abdominal pressure.
💡 Signs you need to modify an exercise:
- You see doming or coning down your midsection.
- You feel pressure pushing outward instead of staying controlled.
Doming isn’t dangerous, but it signals that your core isn’t managing pressure well yet. As you build strength, this will improve!
Breathing Matters More Than You Think
Relearning how to control intra-abdominal pressure is key to DRA recovery. That’s why every MomFit class starts with pelvic floor and 360° breathing drills. These techniques help restore core function, improve strength, and set the foundation for more advanced movements.
Will the Gap Ever Fully Close?
Maybe, maybe not. And that’s okay.
Your ability to regain strength, feel confident, and be active isn’t determined by the gap itself. Many factors influence healing, including hormones and breastfeeding, but the most important thing is how well your core functions.
Join MomFit at OC GYM Bend
If you’re ready to rebuild strength with expert guidance, MomFit is here for you. Our postpartum fitness program in Bend, Oregon, is designed to help you regain confidence, rebuild strength, and feel like yourself again—with the support of coaches who understand postpartum recovery.
Ready to start? Book a free phone intro to sign up for your first class!
