5 Signs You Have a Weak Core and May Be at Risk of Diastasis Recti

Key Takeaways

• Diastasis recti involves weakened core muscles and may present with a visible bulge, doming, or “pooch” along the midline of the abdomen.
• You might notice softness or loss of tension in the belly and difficulty engaging core muscles during movement.
• Common signs include lower back pain, poor posture, and instability, especially during daily tasks or exercise.
• Symptoms can also involve pelvic floor dysfunction or discomfort due to core weakness.

A woman’s core is far more than a set of abdominal muscles. It is the quiet architecture that supports movement, posture, balance, breath, digestion, and pelvic stability. When the core is weakened –whether from pregnancy, hormonal shifts, stress, prolonged sitting, heavy lifting, or simply the passing of time– your body will tell you in different ways. 

This article is for all women, especially those who fall into the following groups:

• Women who have been pregnant (even years ago)
• Women entering midlife or experiencing hormonal changes
• Women with chronic bloating, constipation, or poor breathing mechanics
• Women who lift weights without strong core engagement
• Women with sedentary lifestyles or prolonged desk-bound work
• Women experiencing pelvic floor concerns

What Is Diastasis Recti and How Does It Happen?

Diastasis recti occurs when the linea alba –the connective tissue between the two sides of your rectus abdominis– stretches and thins. This creates a separation that weakens the entire core system.

While pregnancy is the most well-known cause, Diastasis Recti can also develop from:

• Chronic bloating or constipation
• Hormonal changes that soften connective tissues
• Heavy lifting without proper bracing
• Shallow chest breathing instead of deep diaphragmatic breathing
• High-impact exercise performed without core stability
• Prolonged inactivity or deconditioning

5 Signs You Have a Weak Core

Lower Back Pain and Fatigue

A weakened core forces the lower back muscles to work overtime. When the deep abdominal muscles cannot support the spine, the lumbar region bears a heavier load than it was designed to.

Why it happens

Your transverse abdominis –the body’s natural corset– keeps your spine stable during movement. When this muscle is weak or stretched (as in Diastasis Recti), your back compensates, leading to chronic tightness, fatigue, and aching.

A real-life scenario

You stand for 10 minutes while cooking, fold a load of laundry or carry groceries, and your lower back begins to ache or feel tired.

Signs it’s DR-related:

1. Back pain arises even from doing simple tasks
2. Core exercises feel “ineffective” or uncomfortable
3. You notice coning or doming along your midline during a sit-up
4. Pain eases when wearing supportive garments or engaging your core consciously

Poor Balance or Stability

Your core anchors your centre of gravity. When it is weak, even simple movements –stepping off a curb, shifting weight, or walking briskly– can feel unstable.

Why it happens

The deep core and pelvic floor work together as stabilisers. When one is compromised, the entire system wobbles. Diastasis Recti weakens the front of the core, causing the body to rely excessively on the hips and back for stability.

A real-life scenario

You feel unsteady when standing on one leg, turning quickly, or balancing during yoga.

Signs it’s DR-related:

1. Instability worsens when you’re standing tall, but improves when you brace your abdomen
2. You feel wobbly during lunges or single-leg exercises
3. Your feet and ankles feel like they’re doing too much work stabilising your body

Poor Posture

Slouching is not simply a habit; it is often a sign of insufficient support from the front of the body. When the core cannot hold the ribcage and pelvis in alignment, posture collapses inward.

Why it happens

Diastasis Recti reduces tension in the linea alba, so the abdominal wall cannot maintain an upright posture without effort. Over time, the shoulders round forward, the pelvis tilts, and the back arches to compensate.

A real-life scenario

You sit at your desk and feel your posture “slowly sinking” throughout the day, even when you try to correct it.

Signs it’s DR-related:

1. Arching your lower back feels easier than engaging your front core
2. Maintaining an upright posture feels tiring
3. Your ribs flare when you lift your arms overhead

Limited Functional Strength or Difficulty Carrying Objects

The core is the foundation of your strength. If it cannot transfer force efficiently, everyday tasks begin to feel heavier than they should.

Why it happens

With Diastasis Recti, the abdominal wall cannot generate or transmit pressure effectively. This limits your ability to lift, twist, carry, or push objects – even if your limbs are strong.

A real-life scenario

Carrying a toddler, lifting shopping bags, or moving a box feels surprisingly difficult or uncomfortable.

Signs it’s DR-related:

1. Carrying objects causes pressure or discomfort along the midline
2. You rely on your arms and shoulders rather than your whole body
3. You feel your belly “push out” or dome when lifting

Pelvic Floor Dysfunction

A weak core rarely exists alone. The pelvic floor and core are intimately linked – when one struggles, the other often follows.

Why it happens

In Diastasis Recti, the connective tissue is stretched and cannot transmit pressure downward effectively. This places extra load on the pelvic floor, contributing to urinary leaking, heaviness, or discomfort.

A real-life scenario

You sneeze, cough, or jump and notice leaking, or you feel heaviness in the pelvic region after a long day.

Signs it’s DR-related:

1. Your symptoms worsen during core exercises or heavy lifting
2. You feel pressure in the lower abdomen when exerting yourself
3. Pelvic floor symptoms appeared after pregnancy, surgery, or sudden deconditioning

Your Diastasis Recti Checklist: TL;DR

You may be experiencing Diastasis Recti or significant core weakness if you notice:

1. A visible bulge, doming, or coning* down the midline
2. A feeling of abdominal “softness” or loss of tension
3. Back pain or fatigue during light tasks
4. Poor balance or instability during daily movement
5. Difficulty carrying or lifting objects
6. A belly that protrudes despite exercise
7. Pelvic floor symptoms
8. A gap you can feel at your midline when lying down
9. Posture changes or rib flaring
10. A sense that your body feels “unsupported” from the centre

If three or more of these symptoms resonate, your core may need dedicated care – and a Diastasis Recti assessment would be helpful.

*What “coning” or “doming” means

Coning or doming refers to a ridge-like bulge that appears down the centre of your abdomen when you strain, sit up, or lift something. It’s a visible sign that your core is struggling to manage pressure.

Get To The Core of It With The Right Support

At Prologue, we believe every woman deserves to move, breathe, and live from a place of strength and ease. Diastasis recti affects posture, balance, confidence, and everyday function.

With the proper physiotherapy, breathwork, and guided rehabilitation, your core will recover. Whether you’d like to better understand your core, relieve symptoms, or begin your healing journey, we are here to walk with you.

If you’re looking to take action, check out our diastasis recti treatment options to support your recovery and core strength. You can also try our diastasis recti quiz to better understand your condition and next steps.

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