What Is Diastasis Recti & How To Know If You Have It

Kayla Howard Self Care Leave a Comment

If you have a tummy that isn’t the same after you’ve had children, you could have diastasis recti…

by Olivia Cagle

Diastasis is a separation of the rectus abdominis or the outermost abdominal muscles. When the muscles separate, the connective tissue that joins them, stretches sideways. The more it stretches sideways the thinner and weaker it becomes. When the abdominal muscles separate, this support system is weakened which can cause low back pain and the “mummy tummy “. The mummy tummy is actually your internal organs falling forward against the connective tissue, (called Linea Alba), causing the abdomen to protrude.

The internal organs are protruding because they are now being supported by a thin (Cellophane-like) piece of connective tissue instead of your abdominal muscles. This is often the reason why, in successive pregnancies, that women pop out and show quickly. If there is trauma to the abdominal area and the connective tissue is torn away from the muscle, your organs will come through and a hernia can develop as well.

When you are dealing with diastasis, you have a weak core and this can also cause aches and pains throughout your entire body. Having a strong healthy core is very important.
Here are some signs you might have diastasis: a tummy pooch that won’t go away, you might see a dome or a pooch on your belly when doing crunches, your belly button looks different, lower back pain, or pelvic floor leakage.

A lot of moms have diastasis and don’t even realize it, they think it’s just a mommy tummy they have to live with. Not true. 🙂

How to Check if You Have It

The way we sit, stand, and move in our culture has created improper alignment and improper breathing which causes our core to be weak and not do its job properly. It can also cause an intra-abdominal pressure which is what is usually the cause of diastasis.

Pregnancy isn’t necessarily the cause of diastasis, but if you are out of correct alignment and aren’t breathing properly (which is the basics of a strong core), then you have a good chance of experiencing some level of diastasis.

If you want to get pregnant, are pregnant, or have had babies, you are a great candidate to start strengthening your core properly.
In order to heal your diastasis or strengthen your core, your inner core muscles (diaphragm, transverse abdominals, pelvic floor, and multifidus muscles of the spine) need to be working together and not in isolation for your core to function properly. Specific breathing exercises and workouts can heal up and strengthen a diastasis beautifully.
Your core muscles should be activating before every movement you make because this protects your body. This is not a sucking in, but an activation of all 4 inner core muscles. It’s a beautiful cycle that your body was meant to be functioning in.

Because you are one of Kayla’s loyal readers, I want to offer you a 20% off discount on my Diastasis Fix Boot Camp program. In this program, you will learn how to function correctly, strengthen your core, and heal your diastasis. It is a healing and workout program. You will have breathing & alignment work (that is where the magic happens) and workouts that promote healing.

I run this 8 week online boot camp every 4 weeks. Once you purchase the boot camp, you will be sent the program. Then, once my next boot camp opens up, I will add you to it. The boot camp takes place in a private Facebook group (if you don’t have Facebook, you can create a fake account just for this). While in the boot camp, I do live videos to answer any questions you have and if you need more help, we can hop on a private video chat.

You can get the discount by putting in the code: 20%Off during checkout. Click Here for more information.

Before & After Photo’s from my Clients

The learn more about Olivia Cagle, visit her website and social media pages!


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