Diastasis Recti and Second Pregnancy: What Every Woman Needs to Know
By Rimjhim Tiwari, Fittr Coach
Introduction
Planning your second pregnancy? Hold on a moment—your core health matters more than you think. Diastasis Recti Abdominis (DRA), or abdominal muscle separation, is a condition many women face postpartum. But did you know that untreated DRA can increase the risk of complications in future pregnancies?
In this article, we explore the connection between diastasis recti and a second pregnancy, how to identify it, and what you can do to heal your core before conceiving again.
What is Diastasis Recti?
Diastasis recti is a condition where the two sides of the rectus abdominis muscle (your “six-pack”) separate along the midline of your abdomen. It occurs due to the stretching of the linea alba, the connective tissue that runs vertically between the muscles, usually due to pregnancy.
This separation can cause:
- A bulging belly
- Poor core strength
- Lower back pain
- Pelvic floor dysfunction
Why You Should Heal Before Your Second Pregnancy
Increased Risk of Complications
If diastasis recti is left untreated, the weakened abdominal wall can struggle to support another growing belly, leading to:
- Worsened separation
- Increased chance of hernias
- Pelvic instability
- Prolonged postpartum recovery
Foundation of a Strong Core
A healed and strong core provides better postural support, improved pelvic floor function, and reduced risk of injury during the second pregnancy.
How to Know If You Have Diastasis Recti
Self-Check Method
- Lie on your back, knees bent, feet flat on the floor.
- Place one hand behind your head and lift your head slightly.
- With your other hand, feel along your midline, above and below your belly button.
- If you can fit two or more fingers into the gap between the muscles, it could be diastasis recti.
Healing Diastasis Recti Before a Second Pregnancy
H3: Targeted Core Exercises
- Pelvic tilts
- Heel slides
- Modified dead bugs
- Diaphragmatic breathing
- Transverse abdominis engagement (TVA holds)
Avoid: Crunches, sit-ups, planks, or anything that causes your belly to bulge outward.
H3: Strengthen the Pelvic Floor
- Kegel exercises
- Glute bridges with TVA engagement
- Functional breathing while activating the pelvic floor
H3: Work With a Specialist
A postnatal fitness coach or physiotherapist can design a custom recovery plan suited to your severity level and timeline.
Managing Diastasis Recti During Pregnancy
H3: Maintain Postural Alignment
Practice good posture while standing, sitting, or lifting your toddler. Keep your spine neutral and avoid slouching.
H3: Choose Gentle Prenatal Workouts
Safe prenatal yoga, Pilates, and TVA activation exercises help maintain strength without straining the abdominal wall.
H3: Use Supportive Gear
Maternity belts or compression garments can support your core and reduce discomfort during daily activities.
Frequently Asked Questions (FAQs)
Q1: Can I get pregnant with diastasis recti?
Yes, but healing beforehand helps prevent worsening and lowers risk during the next pregnancy.
Q2: How long does healing take?
With consistent effort, 8–12 weeks of targeted rehab may be enough for mild-to-moderate cases. Severe cases might take longer.
Q3: Can diastasis recti heal without surgery?
Yes, most cases respond well to non-surgical rehab, especially if caught early and approached systematically.
Q4: What exercises should I avoid?
Avoid crunches, sit-ups, planks, leg raises, or any movement that causes your belly to bulge outward or “doming” at the midline.
Final Thoughts by Coach Rimjhim Tiwari
Your body has done an incredible job bringing life into the world. It deserves time to heal and become strong again before the next phase.
Healing your core through guided movement, breathwork, and professional support can transform your second pregnancy experience into one that’s stronger, healthier, and more comfortable. You don’t have to rush—rebuild your foundation first, and the rest will follow.
Take care of your body, and it will take care of you.
Keywords
- Diastasis recti and second pregnancy
- Pregnancy after diastasis recti
- Core exercises after pregnancy
- Healing abdominal separation
- Postpartum recovery tips
- Preventing hernia after pregnancy
- Fittr Coach Rimjhim Tiwari
