The proven method for regaining your strength and confidence, long term.

Are you experiencing
any of these symptoms?

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  • A bulge in your belly you can’t seem to shift.
  • A belly that feels swollen.
  • Bloating (especially in the center of your belly).
  • Gaping in the center of your belly.
  • Leaky pee.
  • Pain in your lower back.
  • Being able to maintain strong posture.
  • Digestive discomfort and/or constipation.

If you are, you may have a very common injury called diastasis recti (DR)… where your rectus abdominus (6 pack abs) separate from the midline tissue.

You can learn more about the symptoms of DR here,

and what DR looks like here.

Not sure if you have diastasis recti?

Lauren can help!

Prefer a step by step guide? Here’s one for you

If you DO have diastasis recti, don’t panic!

You’re not alone.

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If you DO have diastasis recti, don’t panic!

You’re not alone.

Millions of people worldwide have diastasis recti (many don’t even realize it).

You’re already ahead of the game in your healing journey simply by having found this page, and begun the search for a solution.

If you did the test and don’t have diastasis recti yet, but are worried about developing it, you can

learn more about ways to prevent it here!

You AREN’T weak or broken

This didn’t happen to you because you did something wrong or didn’t take care of yourself properly.

This happened because hey, it HAPPENS! It happens a whole lot more easily than we think (but no one warns us about it), and to a whole lot more women than we think (but no one talks about it).

AND it doesn’t just happen to pregnant or postpartum women either.

There are many reasons diastasis recti can develop, if you’d like to learn more about those, you can find out more here.

You can learn more about that diastasis recti
during pregnancy here.

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Good news: there is a way forward

You’re not broken.

This is not how it’s going to be forever.

While you may be feeling a bit overwhelmed, confused or despondent right now, we’re here to tell you diastasis recti isn’t a life sentence.

There is a future where the symptoms you’re experiencing right now are greatly reduced. And, in many cases, completely healed.

With the right support and some simple daily exercises, you can regain your full body function and feel confident and strong when you move again.

So how do you heal?

The most important thing to remember is that your DR is impacting much more than just the way your belly looks. That gap between your abdominal muscles means that your core isn’t able to engage effectively so your back and pelvic floor are having to do double the work.

While you may not yet be experiencing symptoms in your back and pelvic floor, if you don’t work on making sure you build a responsive core that can engage when it needs to, it’s likely these symptoms will develop further down the road.

While going for surgery is an attractive ‘quick fix’, your core will still need to start engaging reflexively and appropriately so you can enjoy a healthy core, pelvic floor and lower back well into old age.

Healing is different
for everyone. But
these options are helpful:

  • An exercise method that teaches you to train your core properly and safely. You can try some great exercises for diastasis recti here.
  • Taking your whole body into consideration because ALL movement is connected to your core
  • Adding more resistance once you know how to safely load your core
  • Myofascial release with an expert to help resolve unhealthy patterns
  • Adding more cardio once your core system is moving efficiently again

You can find more details on what healing diastasis recti may look like for you here.

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One of the first questions we are often asked is,

Can I heal diastasis recti
without surgery?

Well. The honest answer is… It depends. Healing looks different for everyone, and it always takes TIME.

While in today’s world we’ve been trained to look for instant solutions and quick fixes, the truth is our bodies simply don’t work that way. Unfortunately we see many women wanting to push too hard too soon and undoing progress they’ve made with their diastasis recti.

Every woman’s
body is different.

Every diastasis recti injury is unique. A wider gap can often heal faster than a deeper gap, but every body will have its own story.

Many women are able to heal their diastasis recti without surgery, while some will need surgery. However, even surgeons recommend trying to heal for at least a year before scheduling surgery. If you’d like to learn more about when a diastasis recti may need surgery, you can read more here.

You can also find some helpful exercises to do before you consider surgery for your DR here.

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Every woman’s
body is different.

Every diastasis recti injury is unique. A wider gap can often heal faster than a deeper gap, but every body will have its own story.

Many women are able to heal their diastasis recti without surgery, while some will need surgery. However, even surgeons recommend trying to heal for at least a year before scheduling surgery. If you’d like to learn more about when a diastasis recti may need surgery, you can read more here.

You can also find some helpful exercises to do before you consider surgery for your DR here.

But the truth is, with the right healing method, you can get back to being as strong, confident and comfortable moving as you were before – whether you need surgery or not.

There IS a method…

that is carefully curated to create lifelong healing (rather than spot correcting). This method is the most intuitive, inclusive method available online today and will guide you to build a strong, responsive core.

Introducing…

Restore Your Core®—The proven method for regaining your strength and confidence, long-term.

RYC® will guide you to create a core strong enough to support you as you gradually move into more intense exercise to help you reach your physique goals.

RYC® is carefully designed to give you everything you need to safely do YOUR part in your healing process.

Your true healing happens in the small choices you make every day about how you move.

RYC® uses the CARE model to guide your diastasis recti healing.

Core confidence:

Regain your confidence to move, exercise and return to what you love. No fear mongering. No dogmas. No judgment. Just a clear path to healing.

Awareness:

Regain your confidence to move, exercise and return to what you love. No fear mongering. No dogmas. No judgment. Just a clear path to healing.

Responsive:

To optimize your movements and activities, you need to first ensure your core and pelvic floor are responsive and functional. RYC® uses dynamic whole-body core stability workouts to accomplish this.

Empowerment:

Feel empowered with tools to be confident, aware of your body, and to move on to activities more complex without fear.

No more feeling lost, confused and in the dark about your injury and what it takes to heal.

No more feeling lost, confused and in the dark about your injury and what it takes to heal.

Find Out More

Healing diastasis recti with
RYC® feels like:

Healing diastasis recti with RYC® looks like being able to…

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Healing diastasis recti with RYC® looks like being able to…

  • move effortlessly without worry.
  • lift your kids.
  • have fewer aches and pains.
  • workout harder with more intensity.
  • move without fear.
  • listen to your body and respond.
  • embrace full body healing.

You can feel strong, confident and capable again with RYC®.

You can feel strong,
confident and
capable again with RYC®

10,000+

women healing

200+

Certified RYC®
Teachers

30,000+

Active Community
Members

80+

Countries

5

Continents

2015

Since

RYC® has helped thousands of women find diastasis recti healing…
We’d love to help you too.

Learn More

As seen in:

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Lauren Ohayon

Founder and program developer RYC

You’ll get

  • Forever access to the program and all updates
  • 16 Exercise videos with detailed personal instruction
  • 4 Standing-only classes for those times when getting on a mat is just not possible
  • 24 Take-back-your-body tutorials explaining alignment, how to have a healthy spine and pelvis, optimal breath, ideal core engagement, and more
  • 12 Instructional PDFs that help you understand prolapse, the role of your psoas, and tips for all day movement
  • A 10-15 minute express workout for each stage of the program
  • Private facebook group (for women only), constant access to Lauren herself, and all your personal questions answered all the time
  • Bonus videos, tutorials, tips and classes
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All for under $200!

Yes Please, I Want Those!
Or we offer a payment plan—4 easy payments of $50

Got questions?

Can you fix diastasis recti without surgery?

Yes! There have been many women who have completed my program and seen their diastasis recti close considerably, if not all the way. It is possible to not only heal a diastasis without surgery, it is also possible to restore function and ability to your core and your body without the need of invasive surgeries.

Can diastasis recti heal on its own?

Diastasis recti is a common post-pregnancy complication. When the muscles of her abdominal wall separate, it can be difficult for them to come back together on their own and you may need physical therapy if they don't heal within 6 weeks to 3 months following delivery. Using the RYC® method greatly increases your likelihood of being able to heal without surgery. Surgery is usually only considered in extreme cases if the gap doesn’t close within a year of physical therapy.

What exercises should be avoided with diastasis recti?

A great way to prevent worsening your diastasis recti is avoiding exercises that can make it worse, such as crunches, planks and twists. It's also important not to jump quickly out of bed or do anything else that causes a visible doming in the ab muscles.

Is a 2 finger gap diastasis recti?

Yes, medically speaking a gap of 2 fingers or more is considered diastasis recti. However, we like to start healing from 1, even if that’s super early.

What problems can diastasis recti cause?

Diastasis recti can lead to back pain, digestive issues, urine leaking and lots of general discomfort. It can also stop you from being able to workout efficiently and reach your goals safely. In some rare cases tissue tears can lead to hernias where organs begin to poke out of the openings in your tissues.

Does belly binding help with diastasis recti?

Wearing a binder or splint won’t strengthen or tighten the muscles, so it won’t help heal diastasis recti. But it may give you some relief from lower back pain.

Can I run with diastasis recti?

We know you’re hoping for a definitive answer, but in our professional opinion the response is not so simple. If you’re well past the 8 week postpartum mark, adding in low intensity exercises can be a great way to begin regaining strength. But this can look different for each person depending on what you’re experiencing in your body. If you’d like to hear Lauren’s opinion, feel free to tag her in a post where you share a bit about your own body in our Facebook group. .

How do I know if it’s diastasis recti or belly fat?

We recommend scrolling up the page and following along with Lauren’s video of how to test if you have a diastasis recti. She goes through exactly how to feel whether you have a gap yourself.

Does drinking water help diastasis recti?

Drinking water is important for your overall health, and you need to be taking care of your health as you heal your diastasis recti. Drinking water is definitely one of the good habits you should pick up as you move toward whole-body healing. It doesn’t always have to be plain water though, diluted juices or herbal teas are also great for keeping you hydrated.

What’s the difference between diastasis recti and a hernia?

A hernia is the tearing of your tissue which allows organs to poke through. Diastasis recti is the separation of the abdominal muscles that happens when your linea alba (the tissue in the center of your abs) weakens.

While they aren’t the same thing, diastasis recti can sometimes look like an inguinal or umbilical hernia when you flex your abdomen, as you can sometimes see a bulge through your skin where your belly button would be.

Why does my stomach dip in the middle?

Diastasis recti doesn’t only cause bulging in the middle—it can also cause a dip, depending on YOUR body. Your abdominal muscles have stretched and separated which can either show up as a bulge or a dip.

When is diastasis recti severe?

A space of more than 2.7-3cm at the level of your belly button is considered severe or pathological. BUT over 50% of women have pathological or severe diastasis recti immediately following delivery. Remember, severe doesn’t mean there isn’t a path to healing, and we’ve had many women with severe diastasis recti use the RYC® method with success.

Can diastasis recti cause digestive issues?

Yes, it can. Because your abdominal muscles aren’t working in the same way, your digestive system can become more sensitive and need extra support.

For many women, food intolerances that weren’t a problem before become important to address. Common foods that cause trouble are gluten, dairy and sugar, eliminating these and trying intermittent fasting helps many women, but consulting a nutritionist or dietician is always a good idea.