147: Understanding Diastasis Recti: Fear, Function, and Healing
Wed Feb 04 2026
In this episode of The MamasteFit Podcast, hosts Gina, a perinatal fitness trainer and birth doula, and Hayley Kava, our in-house pelvic floor PT, dive deep into the topic of diastasis recti. They explore the common fears and misconceptions associated with diastasis recti during and after pregnancy. The conversation covers the natural occurrence of abdominal muscle separation, the importance of breathing mechanics, and functional exercises for postpartum recovery. Hayley also emphasizes the collaborative care model and addresses questions about exercise safety with diastasis. This episode aims to empower listeners by debunking myths and providing practical advice for navigating diastasis recti confidently.
Coning Workout: https://youtu.be/Nz2craPkea8
Healing DRA Workout: https://youtu.be/DVzD6-kLUAA
Check out Hayley’s pay-what-you-can pelvic balance series!: https://www.hayleykavapt.com/Pelvicbalanceseries
For more workouts, check out our collection of fitness programs: https://mamastefit.com/fitness-programs/
00:00 Introduction to The MamasteFit Podcast
00:14 Understanding Diastasis Recti
00:49 Meet the Hosts and Guest
01:44 Collaborative Care at Mama Safe Fit
02:03 Breaking Down Diastasis Recti
02:39 Normal vs. Abnormal Diastasis
03:04 Exercises and Approaches to Diastasis
03:19 What is Diastasis Recti?
05:04 Diastasis in Pregnancy and Postpartum
06:14 Coning and Its Implications
11:34 Postpartum Healing and Diastasis
12:28 Factors Affecting Diastasis Healing
14:07 Body Image and Diastasis
16:41 Diastasis and Prolapse
19:43 Approaches to Diastasis Rehab
26:26 Rib Flare and Exercise Misconceptions
26:58 Personal Experience with Rib Flare
28:33 Postpartum Breathing Techniques
29:50 Thoracic Mobility and Core Connection
31:02 Integrating Core Exercises Postpartum
32:28 Advancing Postpartum Exercises
34:43 Overcoming Fear in Postpartum Fitness
41:32 Understanding Diastasis Recti
44:46 Final Thoughts and Resources
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Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH
📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/
Prepare for your birth with MamasteFit:
💻 Online Childbirth Education Courses
🏋🏻♀️ Online Prenatal Fitness Programming
🧘♀️ Prepare Your Pelvic Floor for Birth Course
Explore our prep for birth courses: https://mamastefit.com/prenatal-support
3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/
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Freebies to Support Your Postpartum:
📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/
—-
Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/
💻 Postpartum Education Courses
🏋🏻♀️ Postpartum Fitness Programs
——
Follow Us on IG at https://instagram.com/mamastefit
More
In this episode of The MamasteFit Podcast, hosts Gina, a perinatal fitness trainer and birth doula, and Hayley Kava, our in-house pelvic floor PT, dive deep into the topic of diastasis recti. They explore the common fears and misconceptions associated with diastasis recti during and after pregnancy. The conversation covers the natural occurrence of abdominal muscle separation, the importance of breathing mechanics, and functional exercises for postpartum recovery. Hayley also emphasizes the collaborative care model and addresses questions about exercise safety with diastasis. This episode aims to empower listeners by debunking myths and providing practical advice for navigating diastasis recti confidently. Coning Workout: https://youtu.be/Nz2craPkea8 Healing DRA Workout: https://youtu.be/DVzD6-kLUAA Check out Hayley’s pay-what-you-can pelvic balance series!: https://www.hayleykavapt.com/Pelvicbalanceseries For more workouts, check out our collection of fitness programs: https://mamastefit.com/fitness-programs/ 00:00 Introduction to The MamasteFit Podcast 00:14 Understanding Diastasis Recti 00:49 Meet the Hosts and Guest 01:44 Collaborative Care at Mama Safe Fit 02:03 Breaking Down Diastasis Recti 02:39 Normal vs. Abnormal Diastasis 03:04 Exercises and Approaches to Diastasis 03:19 What is Diastasis Recti? 05:04 Diastasis in Pregnancy and Postpartum 06:14 Coning and Its Implications 11:34 Postpartum Healing and Diastasis 12:28 Factors Affecting Diastasis Healing 14:07 Body Image and Diastasis 16:41 Diastasis and Prolapse 19:43 Approaches to Diastasis Rehab 26:26 Rib Flare and Exercise Misconceptions 26:58 Personal Experience with Rib Flare 28:33 Postpartum Breathing Techniques 29:50 Thoracic Mobility and Core Connection 31:02 Integrating Core Exercises Postpartum 32:28 Advancing Postpartum Exercises 34:43 Overcoming Fear in Postpartum Fitness 41:32 Understanding Diastasis Recti 44:46 Final Thoughts and Resources ———— Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH 📧 Download our free birth prep circuit guide with six exercises to prepare your body for birth: https://mamastefit.com/freebies/prepare-for-birth-circuit/ Prepare for your birth with MamasteFit: 💻 Online Childbirth Education Courses 🏋🏻♀️ Online Prenatal Fitness Programming 🧘♀️ Prepare Your Pelvic Floor for Birth Course Explore our prep for birth courses: https://mamastefit.com/prenatal-support 3rd Trimester Specific Prep Courses: https://mamastefit.com/fitness-programs/third-trimester/ ------- Freebies to Support Your Postpartum: 📩 Join our free early postpartum recovery course: https://mamastefit.com/freebies/early-postpartum-recovery/ —- Recover after birth and return to fitness with MamasteFit: https://mamastefit.com/fitness-programs/postpartum/ 💻 Postpartum Education Courses 🏋🏻♀️ Postpartum Fitness Programs —— Follow Us on IG at https://instagram.com/mamastefit