Diastasis Recti Rehab

Imagine if

… self-confidence if you knew you were building the right form, technique and stamina to live ‘the mom life’.

… stress (or lack of it) if you knew you were exercising in a safe and proven way to ‘get your body back’ and heal DR after childbirth.

… the time you’d save if you had a practical, actionable plan that took all the guesswork out of core recovery and healing your abdominal separation – diastasis recti.

What is Diastasis Recti?

In short, diastasis recti (DR) is a separation of the right and left sides of your rectus abdominis (or “6-pack”) muscle due to a thinning and weakening of the connective tissue — called the linea alba — that holds the two sides together. A small separation is normal, but a separation of 2.7 cm (about 2 finger-widths) or greater is considered DR (though there is actually more to the DR assessment than the width of your gap, as we’ll discuss later).

The word “diastasis” means separation, and “recti” refers to the rectus abdominis muscle.  It can manifest as a “torpedo-like” protrusion in the belly during any movement that engages the abdominal muscles, as you see in the images below.

How to Check for Diastasis Recti?

What causes Diastasis Recti?

If consistent and excessive outward pressure is placed on that tissue (like from a growing belly during pregnancy), then it eventually thins and stretches so much that its consistency becomes more like cellophane, and it loses its ability to act as effectively as a connective tissue. When this happens, the outermost muscle layer – the rectus abdominis – begins to drift apart.

How does it affect you?

  • You may still look like you are pregnant when you are not. DR can lead to a “pooch” or “mummy tummy” look in your belly.
  • Combined with weak core and often ineffective Pelvic Floor , DR can lead to lower back pain, pelvic or hip pain, incontinence, bladder or rectal prolapse or/and injury.
  • It can put you at greater risk of developing a hernia ( a tear in the connective tissue) which requires surgery to fix.

What does FemFit's 10 week Diastasis Rehab program can offer you?


Learn the lifestyle adjustments to heal linea alba tissue and activate your inner core muscles


Strengthen your core to make it functional and flatten your belly too


Improve your posture and decrease your lower back pain


Learn how to activate your core during all types of exercises

Client experiences

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Lauren – Diastasis Recti Training

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Alfia – Diastasis Recti Training

Ready to get started?

Schedule your 30 minute consultation