Diastasis Recti After Pregnancy: Rebuilding Your Core Safely in Cape Town

If you have noticed a gap or doming down the middle of your tummy after having a baby, you may be experiencing diastasis recti. It is very common, and with the right approach it can improve. Many new mothers in Cape Town worry they will be stuck with it, or that they should just push through hard ab workouts. In fact, rebuilding your core after pregnancy is about the right exercises done in the right order. Here is what diastasis recti is and how to rebuild safely.

What is diastasis recti?

Diastasis recti is a widening of the gap between the two sides of your abdominal muscles, along the line that runs down the centre of your tummy. During pregnancy this separation is normal and necessary to make room for your baby. For many women it narrows on its own in the months after birth, but for some the gap and the loss of tension linger, which can leave the tummy feeling weak, or show as doming when you sit up. It is common, and it is not a sign you have done anything wrong.

How do you know if you have it?

Signs can include a visible bulge or doming down the middle of your stomach when you sit up or strain, a feeling of weakness through your core, and sometimes lower back discomfort. You can get a sense of it by feeling for a gap along your midline, but a proper assessment gives you far more useful information, because the quality of tension across the gap matters as much as its width. A women's health biokineticist or physiotherapist can assess this and tell you where you are starting from.

Can exercise fix diastasis recti?

The right exercise is one of the most effective ways to improve diastasis recti. The goal is to restore tension and control through the deep core and pelvic floor, rather than to chase a flat stomach with crunches, which can sometimes make doming worse in the early stages. A good programme starts with breathing and deep core activation, then gradually builds towards more challenging movements as your control improves. Progressing at the right pace is what makes the difference, and it is why guided rehabilitation tends to work better than generic ab workouts.

What does core rebuilding look like at Peak Movement?

At Peak Movement in Cape Town, Tayla Shipp assesses your abdominal separation and your overall movement, then builds a step by step plan to restore core strength safely. Early sessions focus on connecting your breathing, deep core and pelvic floor, before layering in functional strength for the demands of carrying and caring for a baby. Because biokinetics works alongside physiotherapy at the practice, anything that needs a clinical eye, such as ongoing pelvic floor symptoms, can be supported too. The aim is a core that feels strong and works well, not just a smaller gap.

How long does recovery take?

Recovery varies from person to person, and depends on the size of the separation, your starting strength, and how consistently you train. Many women see meaningful improvement over a few months of guided, progressive work. Rushing back into heavy or high impact training too soon can slow progress, so building a solid foundation first pays off. Your biokineticist will help you judge when you are ready for the next step.

Frequently asked questions

Are crunches bad for diastasis recti?

Traditional crunches and sit ups can increase doming and are usually not the best starting point for diastasis recti. A guided programme builds deep core control first, and reintroduces more demanding movements only once you can manage them well.

Can diastasis recti be improved years after birth?

Yes. While early rehabilitation is helpful, many women improve their core strength and function well beyond the first year after birth. It is rarely too late to start guided exercise.

Do I need to finish having children before I address it?

No. You can work on core strength and function between pregnancies, and staying strong can help you through future pregnancies and recoveries. Your programme can be adapted to your plans.

Book with Tayla

Tayla Shipp offers postnatal core rehabilitation for diastasis recti at Peak Movement in Cape Town. Book a session with Tayla to rebuild your core safely and get back to moving with confidence.