Written by

Gina Conley, MS

February 25, 2026

What Is Diastasis Recti? Ditch the Fear, Talk Function

Core Rehab, Motherhood, Podcast, Postpartum

If you’ve ever Googled “What is diastasis recti?” or panicked after seeing a little “coning” during pregnancy, you are not alone.

On the The MamasteFit Podcast, Gina and in-house pelvic floor physical therapist Hayley Kava sat down to unpack one of the most fear-driven topics in the perinatal world: diastasis recti.

And here’s the big takeaway:

Diastasis is a normal adaptation.
It is not a failure.
It is not automatically a problem.
And it is definitely more nuanced than “do these five exercises.”

Let’s break it down.

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What Is Diastasis Recti?? (DRA Explained)

“Diastasis” simply means separation.

Diastasis recti abdominis (DRA) refers to the stretching and thinning of the connective tissue (the linea alba) between the two sides of your rectus abdominis — your “six-pack” muscles.

During pregnancy:

The uterus grows.
The rib cage expands.
The pelvis shifts.
Pressure increases inside the abdominal cavity.

For baby to grow, that connective tissue has to stretch and thin.

That’s not damage.
That’s adaptation.

And here’s something many people don’t realize: Diastasis is not exclusive to pregnancy!

You’ll often see it in individuals with higher abdominal pressure presentations (think classic “distended belly” physiques). Pregnancy just makes it more common and more visible.

Coning, Doming & The Internet Panic Spiral

You’ve probably heard the terms:

Coning
Doming
Rib flare
Hard coning vs. soft coning

Seeing a ridge pop up when you sit up can feel alarming. But not all coning is created equal.

Hayley explains it this way:

Soft coning (feels soft when touched) = usually just pressure adapting.
Hard coning (firm and forceful under high exertion) = maybe a yellow flag.

A yellow flag doesn’t mean catastrophe. It simply means:

“Let’s adjust how we’re managing pressure.”

One isolated instance of coning is not going to “split your abs apart.” Pregnancy itself places far more consistent pressure on the abdominal wall than a single movement ever will.

Postpartum: Does It Just Heal?

For many people, yes — there is spontaneous healing in the first six weeks postpartum.

But not for everyone.

And here’s where nuance matters:

Two people can follow the same program.
Two biological sisters can have different outcomes.
One person may maintain a small gap long-term.

And that gap?
It does not automatically equal dysfunction.

Research has even suggested that a wider diastasis may correlate with less pelvic organ prolapse — likely because pressure distributes outward instead of downward.

Function > appearance.

The Body Image Layer

Let’s say this gently:

A lot of the fear around diastasis is tied to wanting a flat stomach again.

That’s human.
That’s valid.

But abdominal appearance does not equal:

Core strength
Pelvic floor health
Athletic ability
Pain levels

You can have:

A small gap and symptoms.
A larger gap and no symptoms.
A belly and excellent function.

We have to zoom out.

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A post shared by Gina, MS, & Roxanne, CNM (@mamastefit)

A Better Rehab Approach: It’s Not Just “Deep Core”

One of the biggest myths in DRA rehab is:

“Just isolate your transverse abdominis.”

Your core is not one muscle. It’s a pressure system.

Step 1: Look at the Top (Rib Cage)

During pregnancy, the rib cage expands. That changes:

Breathing mechanics
Core muscle origins
Diaphragm function

If breathing isn’t efficient, your core can’t function optimally.

Back-body expansion breathing is a powerful starting point:

Improves pressure management
Encourages abdominal approximation
Supports nervous system regulation
Reduces back discomfort

Step 2: Look at the Bottom (Pelvis)

Pelvic orientation changes during pregnancy.
Some bodies “snap back.” Most don’t.

We need to assess:

Pelvic mobility
Control
Interaction with breathing

The abs attach to both the rib cage and pelvis. If one end isn’t functioning well, isolation work becomes frustrating and ineffective.

Step 3: Integrate — Don’t Isolate Forever

Early postpartum:

Breathing
Gentle mobility
Floor-based activation

But eventually?

We have to:

Add load
Stand up
Move through space
Squat
Step
Carry

Because life doesn’t happen on the floor. Loading tissue can actually stimulate adaptation — especially if healing has plateaued.

“Am I Allowed to Do This?”

We get this question constantly. Along with some others:

Can I plank?
Can I run?
Can I do sit-ups?
Can I lift heavy?

Unless you are:

In severe pain
Experiencing significant leakage
Facing a major fall risk

The answer is often:

Yes! Try it.

If it feels good, continue. If it doesn’t, regress and build gradually.

The diagnosis alone does not dictate your capability.

A three-finger separation does not automatically ban you from running. A rib flare does not prohibit lifting. A gap does not mean fragility.

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A post shared by Gina, MS, & Roxanne, CNM (@mamastefit)

What Actually Helps Postpartum?

From lived experience and clinical perspective, helpful foundations often include:

✔ Back-body breathing

✔ Thoracic mobility

✔ Pelvic mobility

✔ Gradual load progression

✔ Upright functional integration

And just as importantly:

✔ Reducing fear

Hyper-fixating on “perfect form” or “fixing rib flare” can actually stall progress. Movement variability is normal. Asymmetry is normal. Bodies are not perfectly symmetrical machines.

If You Were Hoping for a 5-Exercise List…

Here’s the honest truth:

Five exercises on repeat will not “fix” diastasis.

Healing is a system-wide process.

Your core must:

Breathe well
Manage pressure
Transfer force
Respond to load
Function automatically

And that happens through integration — not isolation alone.

Final Thoughts

Here are the important points I want you to takeaway:

Diastasis is a normal pregnancy adaptation.
A gap does not equal dysfunction.
Coning is not an emergency.
Breathing mechanics matter.
Mobility matters.
Load matters.
Fear slows progress.
Your body is not broken.

And maybe most importantly:

The best feedback system you have is your own body.

Try the movement.
Explore it.
Adjust.
Progress.

You are allowed to move. And you are far more resilient than the internet would have you believe.

Additional Resources

Coning Workout: https://youtu.be/Nz2craPkea8

Healing DRA Workout: https://youtu.be/DVzD6-kLUAA

Check out Hayley’s pay-what-you-can pelvic balance series!: https://www.hayleykavapt.com/Pelvicbalanceseries

For more workouts, check out our collection of fitness programs: https://mamastefit.com/fitness-programs/