Diastasis recti is the separation of the two long tummy muscles that run down the front of your abdomen, and it is very common after pregnancy — Cleveland Clinic notes that about 6 in 10 women experience it after childbirth. The gap often narrows as your body recovers, and gentle, targeted core exercises guided by a physiotherapist help it heal. Once your core is strong again and your doctor gives the go-ahead, a non-invasive treatment such as London Weight Management's signature ezSlim™ treatment can support your recovery and then help with any stubborn tummy fat that remains.
If your tummy still looks rounded months after giving birth, or you notice a bulge down the middle when you sit up, it may not be fat at all. Here is how to tell the difference, how to check at home, and what helps.
What is diastasis recti?
During pregnancy, your growing baby stretches the abdominal wall. Cleveland Clinic explains that this stretching thins the connective tissue between the left and right rectus abdominis muscles, called the linea alba, so the muscles pull apart.
The separation is a normal response to pregnancy, and for many women it improves in the months after birth. It does not always close on its own, though: Cleveland Clinic reports that 45% of women still have diastasis at six months postpartum.
Image: Expectant couple on a sofa; the abdominal muscles stretch during pregnancy, which can lead to diastasis recti
Signs of diastasis recti
According to Cleveland Clinic, common signs include:
- A visible bulge or "pooch" just above or below the belly button.
- Weakness in your core during everyday movements, such as lifting your baby.
- Lower back pain and difficulty maintaining an upright posture. There is no single posture that confirms diastasis recti; a physiotherapist can assess your alignment and core control.
This is why some women find their tummy stays rounded even after they have lost the baby weight — a "mummy tummy" can be caused by separated muscles rather than extra fat, or a combination of both.
How to check for diastasis recti at home
Cleveland Clinic describes a simple self-check:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your fingers just above your belly button.
- Gently lift your shoulders slightly off the floor.
- Feel for a gap between the two sides of your tummy muscles.
If you feel a gap of two or more finger widths, or you have pain, Cleveland Clinic advises speaking to your healthcare provider. Your doctor can check it at your postnatal review and refer you to a women's health physiotherapist if needed.
Exercises to avoid while it heals
Some common tummy exercises put extra pressure on the abdominal wall. Cleveland Clinic recommends avoiding:
- Crunches or sit-ups of any kind.
- Planks and push-ups.
- Any movement that makes your tummy bulge or "dome" along the middle.
How diastasis recti is treated
For most women, recovery starts with the right exercises. Cleveland Clinic recommends working with a physical therapist who has experience with diastasis recti, who can teach you to engage your deep core muscles safely and build strength gradually. Surgery is considered if complications arise, or for cosmetic reasons.
Timing matters too. The NHS advises gentle activity such as walking in the early weeks, and waiting until after your six-week postnatal check before higher-impact exercise, with a longer recovery after a caesarean. Once you are cleared, HealthHub suggests working towards at least 150 minutes of moderate-intensity activity a week.
Image: London Weight Management consultant discussing a personalised post-natal slimming plan with a postpartum mummy
Diastasis recti or tummy fat?
A separated core and post-pregnancy fat can look similar, and many mums have both. As a rough guide, diastasis recti tends to show as a bulge or doming down the middle when you tense your tummy, while fat feels soft and pinchable across the tummy and waist.
Image: Simplified illustration of diastasis recti; not a diagnostic test.
Fat responds to steady weight loss — HealthHub describes about 1 to 2 kilograms a month as a healthy pace after pregnancy — and losing weight after pregnancy without crash diets explains how to approach it safely. For the stubborn layer that lingers around the middle, how to reduce belly fat covers what helps.
Flattening your mummy tummy after recovery
Once your core has healed and your doctor has given the go-ahead, a targeted treatment can help with stubborn tummy fat when both diet and exercise fail. ezSlim™, London Weight Management's award-winning signature slimming treatment, targets stubborn fat in the areas you choose using customised ampoules of botanical extracts, with up to 7cm loss in a 30-minute session and no downtime.
ezSlim™ works best alongside the core rehabilitation your physiotherapist recommends. This non-surgical slimming solution is also safe for breastfeeding mummies. London Weight Management has focused exclusively on women’s slimming and wellness since 2001, and every plan begins with a body composition analysis and a consultation tailored to where you are in your recovery with every step at your own pace.
Key Takeaways
- Diastasis recti is the separation of the tummy muscles along the midline, and about 6 in 10 women experience it after childbirth.
- It often improves after birth, but 45% of women still have it at six months postpartum.
- Signs include a bulge above or below the belly button, core weakness and lower back pain.
- A gap of two or more finger widths, or any pain, is worth checking with your doctor.
- Avoid crunches, sit-ups, planks and push-ups while it heals, and work with a physiotherapist experienced in diastasis recti.
- Wait until after your six-week postnatal check before higher-impact exercise, and longer after a caesarean.
- During your recovery and your doctor agrees, ezSlim™ supports your journey and can target stubborn tummy fat alongside core rehabilitation.
Frequently Asked Questions
Can diastasis recti heal on its own?
For many women the gap narrows naturally in the months after birth, but it does not always close fully — Cleveland Clinic notes that 45% of women still have diastasis at six months postpartum. Guided core exercises help, so speak to your doctor or a physiotherapist if it persists.
How long does diastasis recti take to heal?
It depends on how wide the separation is and how consistently you do the right exercises. A physiotherapist can assess your gap and give you a realistic timeline.
Can I do crunches with diastasis recti?
No. Cleveland Clinic advises avoiding crunches and sit-ups of any kind, as well as planks, push-ups and any movement that makes your tummy bulge.
Will a slimming treatment fix diastasis recti?
No. Slimming treatments do not repair separated muscles; physiotherapy, and in some cases surgery, address the separation itself. During your recovery and if your doctor agrees, ezSlim™ can support your journey and help with stubborn tummy fat that remains.
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