What it is
Diastasis recti
Diastasis recti is a widening of the gap between the two sides of the “six-pack” muscle (the rectus abdominis), where the connective tissue down the middle, the linea alba, stretches and thins. It’s a normal part of pregnancy as the belly grows, and for many women the gap narrows on its own after birth. When it doesn’t, or your middle still feels weak, targeted training helps.
Almost everyone has some separation late in pregnancy. It’s how your body makes room for your baby.
Sound familiar?
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This isn’t a diagnosis. If something feels urgent, see the list below.
How Katrina helps
A plan built around you
- 1
Measure and assess
We check the gap and, more importantly, how well your midline handles pressure.
- 2
Train the deep core
Breathing and core work that teams up with your pelvic floor.
- 3
Return to load
A progression back to planks, packs and barbells with confidence.
In Katrina’s words
Diastasis is about how you manage pressure through the trunk when you lift, carry, and breathe on the trail. We assess the linea alba, rib cage mobility, and how your pelvic floor teams up with your deep core.
Postpartum women are not the only clients with diastasis concerns; we also see athletes and menopause clients who feel disconnect in their center. Goals often include return to planks, packs, and barbell work with confidence.
Your first visit, your way
You’re in control the whole time
- We start by talkingYour story and your goals come first.
- Nothing without your okayEvery step is explained before it happens.
- Internal exam is optionalWe can learn a lot without one, and you decide.
- One-on-one with KatrinaUnhurried, private, and at your pace.
Free 15-minute call
Ready to start the conversation?
Send a quick note and I'll call you for a free 15-minute chat. No pressure, just clarity.
We don't bill insurance directly. Every plan is different, so we'll talk through cost and coverage on your free call. HSA/FSA cards often work for visits.
Common questions
FAQs
Can diastasis heal years after kids?
Function can improve dramatically at any stage. Width may change slowly; what matters is strength, strategy, and symptoms.
Are crunches always off limits?
Not forever. We progress core loading based on how you control pressure—not a one-size ban.
How does this connect to prolapse or leakage?
The same pressure system links all three. We treat you as one person, not three separate problems.