Diastasis Recti: What It Is, Why It Matters, and How to Heal Your Core at Any Age

(By Shaela Daugherty, featuring Kate Horney of Beyond Fit Mom)

If you’ve ever felt like no amount of crunches or ab workouts is flattening your stomach… you might be dealing with diastasis recti. This common (but rarely talked about) issue affects so many moms—even decades after giving birth. And it’s not just about appearance; it’s about core strength, pelvic floor health, back pain, and even posture.

I sat down with Kate Horney, a pre-and-postpartum fitness expert and the founder of Beyond Fit Mom, to unpack what diastasis recti is, how to know if you have it, and—most importantly—what you can do to heal your core. If you’ve had a baby (or even if you haven’t!) and you struggle with core weakness, this is for you.

What Is Diastasis Recti?

Diastasis recti (D.R.) is a separation of the rectus abdominis muscles—the two long muscles that run down the front of your abdomen (aka the “six-pack” muscles). These muscles are connected by a strip of connective tissue called the linea alba. During pregnancy, this tissue stretches to make room for your growing baby—and in many cases, it doesn’t fully close afterward.

Kate explained that some degree of separation happens in every pregnancy. But when the gap remains wider than 2 to 2.5 finger widths, you have diastasis recti. This can lead to:

✅ A lingering “mom pooch” or belly bulge
✅ Pelvic floor issues, including urinary incontinence and prolapse
✅ Lower back pain
✅ Poor core stability, leading to compensation in other muscle groups
✅ Hernias, especially if left unaddressed for years

And here’s the big takeaway: It’s never too late to heal your core!

How Do You Know If You Have Diastasis Recti?

One of the biggest challenges is that most women don’t even know they have diastasis recti—because no one talks about it!

Kate shared that when she had her first son, her doctor never even mentioned it. She had to figure it out on her own. And she sees the same thing happen with her clients—even women in their 50s and 60s who still have a weak core and struggle with symptoms without realizing the root cause.

A Simple At-Home Test for Diastasis Recti:

Want to check yourself? Here’s a simple self-assessment:

1️⃣ Lie on your back with your knees bent and feet flat on the floor.
2️⃣ Place one hand on your stomach, fingers pointing toward your pelvis.
3️⃣ Lift your head slightly off the floor, engaging your abs.
4️⃣ Press down gently along the midline of your stomach, starting just above your belly button.
5️⃣ Feel for a gap—if it’s wider than two finger widths, you likely have diastasis recti.

If you notice coning or doming when you do certain movements (like getting out of bed or doing sit-ups), that’s another sign of core dysfunction.

The 3-Step Process to Heal Diastasis Recti

So what do you do if you have it? Kate has worked with thousands of women and developed a simple, three-step system for restoring core function at any age.

Step 1: Reconnect

Before you can strengthen your core, you have to reconnect your brain and muscles.

This means activating the deep core muscles that have been stretched and weakened over time. Instead of jumping straight into traditional ab exercises (which can make things worse), you have to rebuild that connection first.

🧠 Think of it like physical therapy for your core. If you’ve ever injured another muscle, you wouldn’t immediately start lifting heavy weights—you’d start with small, controlled movements to retrain your body.

✅ Breathing exercises (like diaphragmatic breathing)
✅ Gentle core engagement to reawaken the deep abdominal muscles
✅ Postural awareness—learning to hold your body in a way that supports core healing

The key? Quality over quantity. It’s not about doing a hundred reps—it’s about engaging your muscles the right way.

Step 2: Retrain

Once you’ve built that mind-muscle connection, the next step is to retrain your core.

This is where many women go wrong—they either skip this step entirely or jump straight into traditional ab workouts (like crunches), which can actually make diastasis recti worse.

Instead, Kate recommends progressive core exercises that strengthen your transverse abdominis (TVA)—the deepest layer of abdominal muscles that acts like a natural corset.

🎯 Safe Core Exercises for Diastasis Recti:
✅ Heel slides (engaging the deep core as you extend one leg at a time)
✅ Glute bridges (activating the core while strengthening the hips and glutes)
✅ Modified planks (starting with knee-supported versions before progressing)
✅ Core breathing with movement (learning to properly engage the TVA during daily activities)

Step 3: Rebuild

After reconnecting the mind-muscle connection and retraining core strength, the final step is to rebuild your core for long-term function.

At this point, you’re not just focusing on isolated core exercises—you’re learning how to engage your core properly in all movements.

🏋🏻‍♀️ How to Use Your Core in Everyday Movements:
✅ Lifting weights (proper core bracing to avoid injury)
✅ Squatting and deadlifting (activating the TVA for full-body stability)
✅ Daily movements (like getting out of bed or picking up your kids without straining your core)

At this stage, you’ll start to notice big changes—not just in how your stomach looks, but in how strong and stable you feel.

Why Healing Diastasis Recti Matters for EVERY Mom

If you’re thinking, “I had my baby years ago—is it too late for me?” the answer is NO!

Healing your core isn’t just about aesthetics. It’s about:
✅ Preventing injury (especially lower back and pelvic floor issues)
✅ Improving posture and reducing pain
✅ Building true strength—not just looking fit, but actually feeling strong in your body

And the best part? It doesn’t take hours in the gym. Kate’s Mom Tummy Rehab Program helps you rebuild your core in just a few minutes a day.

If you’re ready to finally heal your core, restore your strength, and feel confident in your body again, check out her program here and use code TSC for 50% off!

Final Thoughts: Your Core Is Worth the Investment

Too many women live with core weakness, back pain, and pelvic floor issues, assuming it’s just part of motherhood.

But it’s not. You CAN heal your core, feel strong again, and move with confidence—no matter how long it’s been.

💡 Takeaway: If you suspect you have diastasis recti, start small, be consistent, and don’t skip the foundational steps. And if you’re ready for guided support, check out Kate’s Mom Tummy Rehab Program for a proven plan to rebuild your core at any age.