Understanding Diastasis Recti in the Fourth Trimester

May 25, 2026 Fourth Trimester Blog Series x FIT4MOM SVC

Let’s talk about Diastasis Recti (DRA)… because if you’re postpartum, it’s part of your story whether you realize it or not.

During pregnancy, your abdominal muscles naturally separate to make room for your growing baby. In the fourth trimester, that separation is still present, and how you support your body during this time really matters.

First, What You Should Know

Diastasis Recti can only be diagnosed by a healthcare professional. Every body is different, and every recovery looks different.

There is no “typical” DRA.

Some moms notice:

A visible gap or ridge in the abdomen
A “coning” or doming effect when getting up or exerting effort
A general feeling of weakness or lack of connection in the core

Others may not see anything at all, but something just feels off.

All of it is valid.

Simple, Everyday Support for Your Core

In the early postpartum weeks, it’s less about exercise and more about how you move through your day.

We encourage our moms to:

Breathe. Avoid holding your breath during movement
Focus on posture whenever possible
Let go of “sucking in” your belly and instead think about gentle connection
Avoid straining, especially in the bathroom
Practice both engagement and release of the pelvic floor and core

These small shifts make a big difference in healing.

Movement Tips That Matter

As you start easing back into movement:

Roll to your side to get up instead of sitting straight up
Avoid movements that cause your core to “cone” or bulge
Keep your ribs stacked over your hips (no flaring open)
Move with control, especially when twisting or lifting

If you see coning, your body is telling you it’s not ready for that level of effort yet.

AND the Most Important Reminder... there is no rush.

A fully “closed” separation is not the only goal. You can absolutely build a strong, functional core over time, even if your body looks different than it did before.

What matters most is:

Reconnection
Consistency
Support

You Don’t Have to Do This Alone

This is exactly why we do what we do at FIT4MOM.

We guide you through safe, functional movement that supports your healing body, while surrounding you with a community that understands this season.

And when needed, we always encourage working alongside pelvic floor physical therapists to give you the best support possible.

Ready to reconnect with your core in a safe, supportive way?

Join us for Fourth Trimester + Core & Restore… where we focus on breath, gentle core activation, posture, and movement that meets you exactly where you are, all with your FIT4MOM village by your side.

I'm ready!