Core Focus DPT

Have you ever felt like your core just doesn’t feel like it used to? Maybe it’s a stubborn belly bulge that won’t go away, or your midsection feels weak, unstable, or disconnected no matter how much you exercise. You may have chalked it up to age, weight changes, or simply being postpartum. But if that feeling of “something’s off” has lingered for weeks, months, or even years—there’s a chance your body is asking for something deeper.

What you’re experiencing may be Diastasis Recti, a condition that’s common, often overlooked, and absolutely treatable.

What Is Diastasis Recti?

Diastasis Recti, or DR, is a separation of the abdominal muscles—specifically the rectus abdominis, the muscles that make up what many call the “six-pack.” These muscles are connected in the center of your abdomen by a band of connective tissue called the linea alba.

When the pressure inside your abdomen increases—especially during pregnancy, periods of chronic strain, or improper lifting—the linea alba can stretch and thin. As a result, the two sides of your abdominal muscles drift apart.

This isn’t just a small stretch. In many cases, the separation is significant enough to change how your core functions. It might not bounce back on its own, especially without intentional care and support. But the good news? Your body can heal—and this starts with understanding what’s happening beneath the surface.

Why It’s About More Than Just Abs

Diastasis Recti is frequently misunderstood as simply a “cosmetic” issue—a belly that looks rounder or softer than you want it to. But this condition isn’t just about appearance.

Your core isn’t one isolated muscle group. It’s a complex system that includes your deep abdominals, diaphragm, pelvic floor, and spinal stabilizers. These systems work together to support your posture, stabilize your spine, and manage pressure every time you move, breathe, or lift. When the abdominal wall is compromised, it affects more than just the way your body looks—it affects how it functions.

People with DR often experience:

• A visible bulge or ridge in the center of the belly during movement
• Low back pain, hip discomfort, or pelvic instability
• Leaking urine when laughing, coughing, sneezing, or exercising
• A feeling of core weakness or lack of support during daily tasks
• Difficulty returning to workouts or high-impact movements

It’s not uncommon for someone to come in seeking help for back pain or pelvic heaviness, not even realizing that it’s all connected to a core issue that hasn’t been addressed.

Who Does It Affect?

Although Diastasis Recti is most commonly associated with pregnancy and postpartum recovery, it’s not limited to mothers. Anyone can develop this condition—regardless of gender, age, or fitness level.

Pregnancy is certainly a leading cause, as the body makes room for a growing baby, placing pressure on the abdominal wall. But DR can also result from:

• Abdominal surgeries (such as C-sections or hernia repair)
• Chronic coughing or constipation
• Repetitive strain from certain exercises or weightlifting
• Improper breathing and bracing techniques during workouts

This means a teenage athlete, a dad recovering from abdominal surgery, or a woman ten years postpartum can all experience Diastasis Recti. It’s not about how fit you are—it’s about how well your body manages pressure and support.

Yes—You Can Heal

The most empowering truth about Diastasis Recti is that healing is possible. And it doesn’t start with crunches or sit-ups. In fact, those exercises might worsen the issue if the deeper core isn’t functioning properly.

Healing DR begins by reconnecting to your core through gentle, intentional movement. The process includes:

• Learning how to breathe using your diaphragm and manage intra-abdominal pressure
• Activating the transverse abdominis muscle, your deep corset-like core muscle
• Coordinating with the pelvic floor, which supports your bladder and organs
• Improving posture and alignment to support everyday movement
• Slowly progressing into functional strength and movement you can trust again

This is not a “bounce-back” plan. It’s about building true, sustainable strength from the inside out. And most importantly, it’s about trusting your body again.

What Healing Looks Like

Healing from Diastasis Recti doesn’t mean chasing a flat stomach or returning to a pre-baby body. It means restoring a deep connection to your center—physically, mentally, and emotionally.

It’s the confidence of lifting your child without back pain.

It’s the relief of running without leaking.

It’s the freedom to move without bracing, guarding, or fear.

You don’t have to accept dysfunction as your new normal. You deserve care that sees the whole picture—your body, your goals, and your story.

Ready to Take the First Step?

If you suspect you have Diastasis Recti—or if you’ve been living with core symptoms that just aren’t resolving—it’s not too late to start healing. Whether you’re early postpartum or years into the journey, your body is capable of restoration.

To schedule an evaluation or find out if your symptoms may be related to Diastasis Recti, send me a message by email at charlotte@corefocusDPT.com.

You were made to move well. Let’s reconnect with your core—together.