Top Diastasis Recti Program After Pregnancy

Q: How do I know if I have diastasis recti after pregnancy?

You might have diastasis recti if you notice a bulge or gap in your abdomen, a “doming” when you sit up, or lingering back pain or core weakness. A simple self-check lying on your back with knees bent can help. Many women confirm DR months or even years postpartum. The RYC® 12-Week Program includes guidance on how to assess and track your healing.

Q: Can diastasis recti heal on its own or do I need a program?

Mild cases may improve naturally, but most women benefit from targeted movement and education. Without proper guidance, the gap can remain or worsen over time. Programs like Restore Your Core® (RYC®) focus on restoring function, not just closing the gap, offering long-term results through whole-body healing.

Q: What are the best exercises to heal diastasis recti?

The best exercises start with core-aware breathwork and progress to functional, full-body movements. Avoid crunches or planks early on. The RYC® program begins with foundational movements that support the deep core and pelvic floor, then gradually rebuild strength and stability.

Q: Can I fix diastasis recti years after giving birth?

Yes! Healing is possible whether you’re 6 weeks or 6 years postpartum. The body can adapt at any stage with the right approach. Thousands of women have joined RYC® years after birth and still achieved significant core restoration and symptom relief.

Q: What should I avoid if I have diastasis recti?

Avoid exercises that strain your abdominal wall, such as sit-ups, crunches, or intense twisting. Movements that increase intra-abdominal pressure without core support can make things worse. The RYC® method teaches you how to move safely and rebuild your core without fear.

Q: Is diastasis recti the reason my belly still looks pregnant?

It could be. DR can cause a lingering “pooch” or bloated look, even if you’ve lost weight. It’s not just about appearance – it’s a sign your core needs rehab. RYC® addresses the functional issues beneath the surface, so you feel strong and supported from within.

Q: Is it safe to exercise with diastasis recti?

Yes, but the right kind of movement matters. Functional and core-conscious workouts are essential. The RYC® program is designed specifically for postpartum bodies, making it safe whether you’re newly postpartum or years out.

Q: Can diastasis recti cause back pain or pelvic floor issues?

Absolutely. DR affects how your entire core system functions, which can lead to poor posture, back pain, and even urinary incontinence. The RYC® method addresses your whole core-pelvic floor system, not just the abdominal gap.

Q: Do I need surgery to fix diastasis recti?

Not usually. Surgery is typically a last resort for severe or non-responsive cases. Most women can heal or significantly improve DR with a structured, functional movement program like Restore Your Core®, which focuses on rebuilding from the inside out.

Q: Is Restore Your Core® (RYC®) effective for healing diastasis recti?

Yes. The RYC® 12-Week Program, created by movement educator Lauren Ohayon, is a top-rated, globally recognized solution for diastasis recti. It’s trusted by doctors and used by over 10,000 women in 80+ countries to restore function, strength, and confidence.

If you’ve just been diagnosed with diastasis recti, or you suspect you’re dealing with it after pregnancy, you are not alone. Millions of women experience this condition, often without realizing it. And while it can feel overwhelming at first, healing is possible – with an intuitive method and support.

The Restore Your Core® 12-Week Core and Pelvic Floor Program, developed by pelvic floor and core movement specialist Lauren Ohayon, is one of the top-rated solutions for diastasis recti recovery. This trusted, whole-body program empowers women to rebuild core strength, restore function, and move confidently again.

Start your healing today with this free workout

Table of Contents

What Is Diastasis Recti?

Diastasis recti (DR) is a common postpartum injury where the rectus abdominis (“six-pack” muscles) separate along the midline due to thinning of connective tissue, commonly referred to as abdominal separation.

Common symptoms include:

A bulge or gap in your abdomen
Swollen, bloated belly appearance
Lower back pain
Leaky pee
Constipation or digestive discomfort
Difficulty with posture or core engagement

But more than a cosmetic concern, DR affects how your entire core system functions. And that’s why spot-treating with ab exercises or crunches just doesn’t work.

Why Choose RYC® to Heal Diastasis Recti?

Restore Your Core® 12-Week Program is not just another ab workout plan. It’s a functional, somatic, and nervous-system-supported method to help your core behave the way it was designed to: strong, responsive, and supportive.

Key Benefits of the RYC® Method:

Whole-Body Healing: RYC® teaches how to move in ways that support healing through posture, breath, and daily function.
Progressive Rebuilding: From basic breathing drills to standing core integration, RYC® progresses your body through a safe and empowering journey.
Endorsed by Professionals: The RYC® Method is trusted by Medical Doctors, OBGYNs, Pelvic Floor Physical Therapists, and 500+ certified coaches worldwide.

With over 10,000 women in 80+ countries finding a life beyond their symptoms with the RYC® program, it’s not only top-rated – it’s globally recognized!

Choose the support that fits your needs.

Try 18 minutes of healing, nourishing movement – the RYC® way

What Healing with RYC® Looks Like

⭐⭐⭐⭐⭐

“This might sound disheartening to some just starting out, but I have a large hernia and I’ve had to be very slow and careful. Also, I don’t actually look any different (again, hernia, also stomach fat) but here’s how I define #success:

My back doesn’t hurt. This is the biggest thing.
My menstrual cramps are gone.
My DR is down to 1 finger, except around the hernia.
I don’t sneeze pee.
I can lift heavy things without having a painful hernia day the next day (a bag of kitty litter used to have me flat on my back).
I’m more flexible and actually have biceps.
I can do planks! This took over a year of daily practice.”

⭐⭐⭐⭐⭐
“I’m a new convert to RYC! I can’t even believe I’m saying this, but after 4 weeks (also new PT but I’ve been doing RYC stage 1 religiously), I haven’t even had to wear my pessary for 3 days. My DR IS GONE! Today I was walking down the street and remarked to myself how I’m SYMPTOM FREE. Although we know our symptoms are fleeting and vary according to the day and activity, it felt SO good.”

⭐⭐⭐⭐⭐
“I have been through RYC twice now and am amazed at the results. I feel strong, I feel healed, I feel confident. I feel the difference in my everyday life. My DR went from three fingers to one. The pain is gone. This program has made me a better mom, I am able to keep up with my kids and lift them with no problems!! Thank you so much for all you do Lauren!! Looking forward to the new program!”

⭐⭐⭐⭐⭐
“I have been working with RYC a few months… my DR – thank God – closed from a 7 finger to a 3 finger gap in width. My core is much more functional.”

⭐⭐⭐⭐⭐
“I was in the same boat (I have a 48 degree scoliosis curve and had a diastasis that is mostly closed) and RYC has been life-changing. I did other programs and went to PT and saw personal trainers etc. but finally committing to this program made such a huge difference for me. I’m stronger than I have been at any other time in my life!”

⭐⭐⭐⭐⭐
“Five years on, my diastasis is healed, my core is strong, and I no longer feel broken. I am so insanely fortunate to work with women every day who arrive feeling hopeless, exhausted, and confused, but leave feeling positive, clear and inspired. I don’t promise anyone a quick fix, or an easy ride. I don’t tell anyone they are broken, but am happy to share my own story in the hope they will realise that nobody is beyond help.”

⭐⭐⭐⭐⭐
“My back doesn’t hurt. This is the biggest thing. My menstrual cramps are gone. My DR is down to 1 finger, except around the hernia. I don’t sneeze pee. I can lift heavy things without having a painful hernia day the next day (a bag of kitty litter used to have me flat on my back). I’m more flexible and actually have biceps. I can do planks! This took over a year of daily practice.”

⭐⭐⭐⭐⭐
“After 4 weeks (also new PT but I’ve been doing RYC stage 1 religiously), I haven’t even had to wear my pessary for 3 days. My DR IS GONE! Today I was walking down the street and remarked to myself how I’m SYMPTOM FREE. It felt SO good.”

⭐⭐⭐⭐⭐
“I’ve been through RYC twice now and am amazed at the results. I feel strong, healed, confident. My DR went from three fingers to one. The pain is gone. This program has made me a better mom – I can keep up with my kids and lift them with no problems!”

Healing looks different for every woman. Some need to reduce a shallow but wide gap. Others are recovering from a deeper, narrower injury. The RYC® 12-Week Program meets you where you are.

Inside the RYC® 12-Week Program

Choose your path:

1. RYC® Essentials

Ideal for experienced movers who don’t need pacing or accountability
Self-guided, foundational program
16 workouts, 5 education modules, core/breath tutorials

2. RYC® Guided

Ideal for anyone who wants structure, motivation, and a clear path to consistency.
Everything in Essentials, plus:
Structured daily workouts
Additional regressions + exercise variety
Priority support

3. RYC® Guided+

Ideal for those who want personalized support from a certified RYC® Coach.
Added personalized support
2 one-on-one coaching sessions (intro + check-in)
Personalized guidance from a certified RYC® Coach

All versions include access to specialized content for DR, back pain, pelvic pain, and more.

The CARE Model: RYC®’s Framework for Lifelong Healing

Core Confidence: Rebuild trust in your body to move freely and safely
Awareness: Learn how your habits and posture impact your core
Responsive: Train your core to react reflexively to load and movement
Empowerment: Gain tools that last long after the program ends

Enjoy a free, pelvic-floor & core healing whole-body workout today

You’re Not Broken. You Just Need a Better Way to Heal.

You don’t need to live with bulging, bloating, or back pain forever. You don’t need to fear movement or feel defeated by your diagnosis.

With RYC®, you’ll:

Lift your kids without bracing
Move with confidence and ease
Build strength for everything life throws at you

Begin your RYC® journey today and join thousands of women who now live without limits.

👉 Learn more or sign up at restoreyourcore.com/restore-your-core/