Diastasis recti, often called "abdominal separation," is a very common and expected change in the abdominal muscles during pregnancy. It refers to the widening of the linea alba, the connective tissue that runs down the midline of your abdomen, causing the rectus abdominis muscles (your "six-pack" muscles) to separate.
What it is
This separation is a normal physiological adaptation as your body makes space for your growing baby. Research indicates it affects 60-100% of pregnancies to some degree by the third trimester. While some separation is normal, it's clinically defined as a separation greater than 2.5 centimeters at or above the navel. As a doula, I often see clients feeling surprised by this change, but understanding it as a natural part of pregnancy can bring a sense of calm and clarity.
What it tends to feel like
Many people describe a "doming" or "coning" sensation when they try to sit up, especially in the second and third trimesters. You might notice a visible ridge down the center of your belly. This can sometimes feel disconcerting, but it's often more about the visual change than a painful one. It's a reminder that your body is expertly adapting to pregnancy. Just as you might experience other body changes like Pregnancy Nosebleeds or even Leaking Colostrum, diastasis recti is another aspect of your body's incredible work.
