Diastasis recti is a separation of the rectus abdominis muscles along the midline of the abdomen, where the connective tissue (linea alba) stretches and weakens.
Diastasis recti typically occurs during pregnancy as the uterus expands, but it can also develop due to weight fluctuations, intense core exercises, or improper lifting techniques.
While many women experience some degree of abdominal separation during pregnancy, for some, the muscles do not naturally return to their original position postpartum, leading to core instability, lower back pain, poor posture, and even incontinence.
If your belly looks pregnant months after delivery, you might have diastasis recti.
Diastasis recti often appears as a midline bulge or ridge along the abdomen, especially noticeable around or below the belly button.
In some cases, the stomach may look “pooched” or protruding even when standing straight or tightening the core muscles. You may also notice a soft or gap-like area along the midline, where the left and right abdominal muscles have separated.
Other signs of diastasis recti include lower back discomfort, weakened core strength, or difficulty lifting objects. These visual cues can vary in severity, so it’s important to have a professional assessment if you suspect diastasis recti.
Diastasis recti primarily affects postpartum women but can also occur in men and non-pregnant individuals. Common causes and risk factors include:
Diastasis recti may improve naturally for some women, but the extent of recovery depends on the severity of separation and how well the abdominal wall is supported during the early postpartum period. For best outcomes, it’s recommended to seek assessment and treatment around 6–8 weeks postpartum, when the tissues are still in an active healing phase and typically respond better to intervention.
The longer diastasis recti is left unaddressed, the more established the separation can become, often making recovery more difficult and requiring a longer, more structured plan to rebuild core strength and function.
A simple self-assessment can help determine whether you have diastasis recti
Step 1
Lie on your back on a firm, flat surface. Bend your knees and keep your feet flat on the floor.
Step 2
Place your fingers horizontally (not vertically) into your belly button.
Step 3
Exhale as you lift your head and shoulders slightly (like a mini crunch).
Step 4
Feel for a gap between the left and right abdominal muscles.
Repeat the same 2 cm above and below the belly button.
Interpreting Results:
Visual Signs of Diastasis Recti
The gap check is one way to screen for diastasis recti. You should also look out for these visual signs during a mini crunch
If you’re unsure, our team will gladly help you with a professional assessment, where we can provide an accurate diagnosis and personalised treatment plan.
At Prologue, diastasis recti treatment starts with an assessment to understand the degree of separation, and then we build a plan around three things: rebuilding the way your core functions day to day, guiding you on movement and lifestyle habits that support healing, and using EMBody to accelerate deep muscle recovery where appropriate.
Every plan starts with a proper evaluation. From there, we build a physical therapy programme that engages your core correctly and re-establishes natural alignment.
Our team guides you on how to activate your abdominal and pelvic floor muscles correctly while identifying and correcting muscle imbalances along the way.
We coach you on breathing technique, postural awareness, and knowing which everyday movements to avoid.
For patients who need an added layer of core strengthening, EMBody uses HIFEM technology to trigger deep, involuntary muscle contractions – supplementing the rehabilitation work above rather than replacing it.
EMBody is the technology-driven core of this programme. Where physical therapy and exercise training rebuild control and alignment, EMBody adds a layer of deep muscle stimulation that’s difficult to achieve through movement alone, supporting postpartum recovery by directly addressing diastasis recti.
This versatile therapy empowers women to rebuild strength without the need for surgery. Most patients see noticeable improvements within a few sessions.
Every recovery journey is unique. See how our personalised treatment plans have helped women strengthen their core and improve abdominal function.
A multidisciplinary team supporting your health at every stage. Trusted by women seeking clarity beyond standard checkups
Principal of Programmes
Women’s Health Coach
Certified Menopause Coach (IPHM/CMA/CPD)
Women’s Health Coach
Registered Dietitian (HCPC/SNDA) &
Yoga Instructor
Clinic Manager
At Prologue, we believe that when women thrive, so do their families. Our holistic approach to postpartum recovery ensures that every woman feels understood and supported on her journey towards recovery.
Whether you need an assessment, tailored exercises, or advanced EMBody therapy, our team is here to help. Book an appointment today and take the first step toward restoring your strength and confidence.
Practising proper core engagement during pregnancy and postpartum exercises can help reduce the risk.
No, it can cause core weakness, lower back pain, poor posture, and incontinence.
Recovery varies, but improvement can be seen within weeks to months following diastasis recti treatment.
Yes, noninvasive treatments like EMBody diastasi recti therapy are proven and effective alternatives.
Dos:
Don’ts:
Yes, it does. Many women see significant improvements in bladder control when their core strength is restored.
A minimum of four sessions, spaced 2-3 days apart, is recommended.
No, it feels like an intense workout while you relax.
Yes, though it is more common in postpartum women, men can develop it from weight gain or improper exercise.
While diastasis recti can heal independently, your risk for diastasis recti recurrence increases with subsequent pregnancies. This happens as your linea alba is continuously stretched, resulting in a loss of elasticity—the linea alba might not regain its original form after being stretched multiple times.
If diastasis recti affects your daily function or causes pain, visit us.
In general, you may begin treatment 8 weeks after a vaginal birth, and 12 weeks after a C-section to allow sufficient healing.
Diastasis recti recovery is best supported by women’s health–focused centres and guided movement programmes. Look for practitioners who specialise in postpartum care, core rehabilitation, breathwork, and pelvic floor integration. At Prologue, all consultations come with a personalised assessment including a diastasis recti evaluation to understand the degree of your abdominal separation. This allows our team to recommend a tailored recovery plan that is safe and appropriate for your body.
Gentle, intentional movement focusing on breath, posture, and deep core activation can be safely practised at home once cleared postpartum.
Professional guidance is recommended if:
Working with a trained specialist helps ensure proper technique and avoids setbacks.
The most effective non-surgical approach is progressive core retraining guided by a professional, often combining physiotherapy principles, mindful movement, and functional strength work. With consistency, many individuals experience significant improvement without the need for surgery.
Early improvements in core connection and stability may be felt within a few weeks. Visible and functional changes typically develop over 3–6 months, depending on individual healing, consistency, and the severity of separation.
Support belts or binders may offer short-term comfort and postural support, especially in early postpartum recovery. However, they do not replace active rehabilitation and should be used alongside guided movement and core retraining rather than as a standalone solution.
Yes. Exercises that create excessive abdominal pressure—such as traditional crunches, sit-ups, aggressive planks, or uncontrolled twisting—may worsen separation if introduced too early. A mindful, progressive approach focusing on deep core engagement and breath coordination is key.
I had a lovely time with Jodie, who taught me some prenatal yoga stretches and poses to do in my 3rd trimester, as well as valuable dietary advice as my baby was on the smaller side! The clinic space was really clean and inviting, and I really enjoyed my time here. Can’t wait to be back again post partum.
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I'm really grateful to the team at Prologue for helping me improve my physical, mental, and hormonal health. Their holistic approach has been especially helpful in managing my PCOS, and I've felt genuinely supported throughout the process.
A special thank you to Jodie—I especially enjoyed the nutrition sessions and the floor work with therapeutic sound bath. Those sessions were both relaxing and restorative, and I always left feeling calmer, more refreshed, and more connected to my body. Thank you to the whole team for creating such a warm and positive healing environment!
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Chanced upon Prologue when looking up health screening packages online and am so glad I decided to take this step with them as it’s become a life changing journey! Compared to my previous experiences, the review of my results with Dr Odelia was so thorough that it really woke me up about my health, and counter staff like Candy are so prompt with liaising with the hospitals for followup appointments and helpful with answering questions too!
Started health coaching with Jodie after, and I’ve left each session learning so much about how to take care of myself better, especially for the nutrition consults! Her experience as a dietitian makes her awesome at giving honest advice but also considers what would work in each person’s context so it’s practical for us. I also really enjoy the Floorworks sessions because I’ve learned so many different exercises from her than the standard boring gym exercises AND how to engage my core properly.
I also appreciate that they treat my mum so well too as we’ve been doing this together! Always receive a warm welcome from everyone when we come for appts or talks!! Hope management treats the staff well and retains them 🙂
100% recommend Prologue!
I had a really positive experience at Prologue throughout my 10 week guided transformation experience. The team was knowledgeable, attentive, and genuinely supportive every step of the way. They took the time to understand my concerns and tailored the treatment to my needs, which made a big difference in my progress and confidence.
I’ve seen clear, measurable results over time — my DR improved from 3.2cm (4cm at navel) in November to 2cm (2.8cm at navel) by March. Alongside the numbers, I also feel stronger through my core, with a flatter and more supported midsection and better stability during workouts.
Overall, I felt very well cared for and would definitely recommend Prologue to anyone looking for support in a professional and encouraging environment.
The center's calming environment and expert team have helped me regain my strength and confidence through a holistic approach. They offer personalised floor exercises, nutrition coaching, and self-care tips that fit my needs. The staff’s warmth, support, and use of technology have helped me improve my post partum core muscles and pelvic floor health.
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A special thank you to Shonia, Serene, and Jodie. They are incredibly friendly, responsible, and professional. Their warmth and dedication made every visit a pleasant one, and I truly appreciate the effort they put into supporting their clients.
I’m grateful for the care and guidance I received, and I would definitely recommend Prologue Wellness to anyone looking for a supportive and trustworthy wellness team. 😊
For all women looking for help with their mum-tum - look no further. The Prologue team and their programs have been great in helping me with my diastasis recti and loose skin after having two kids. The health coaches there are knowledgeable and warm - I always feel so welcomed whenever I'm there for my treatments.
A very good experience with my healing process here at Prologue. What I thought was impossible actually became possible here. Not only did I lose weight, but I was also taught how to maintain my health through exercise and relaxation, with the help of Jodie, my dietitian. I will definitely choose Prologue again!
Attended the health and nutrition workshop by Jodie and learned so much during my session! Looking forward to unlock more treatments and health benefit with Prologue. Would definitely recommend!
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Serene was easy to talk to. Body sculptor machine was like a massage chair but lying down.
Friendly staff, peaceful ambience. Recommended for women looking to improve their wellness
I have signed up for a 2nd package of BTL Emsella session for my maintenance therapy because it really works for my incontinence problem!
Since menopause & womb removal, my incontinence became worse, ie incontinence pads would overflow with a full bladder or lots of walking. My only solution was an invasive procedure which I dreaded.
In July this year, I came across Prologue BTL Emsella therapy from Instagram and that was my only hope for this annoying & worsening problem.
Under the very caring, professional and personalised team (Shonia, Serene & Jodie), I dutifully did BTL Emsella therapy twice weekly. Each time I was well pampered by these 3 jewels of Prologue.
By end Sept (2months later), my leakage improved tremendously. I was so happy during my holidays in Oct that there was no overflow and only had minimum leakage even when my bladder was full and with lots of walking. This could not have been possible if not for the BTL Emsella therapy I received from Prologue.
I am a living proof! I would strongly encourage and recommend ladies who are experiencing the same incontinence problems to get consultation n treatment at Prologue.
I am a senior woman who has struggled with bladder leaks for the past 26 years. As I am writing this, I have just completed my final (10th) session of treatment with Prologue Wellness. When I was first introduced to the Emsella and EmBody treatments, I was very skeptical. After so many years, I wondered if it was still possible for my condition to improve.
The wonderful, friendly, and professional team Shonia, Serene, and Jodi assured me that it was possible. They shared that many women with bladder leak issues had benefited from this treatment program before me, which gave me the confidence to give it a try.
After my body assessment, I was advised to undergo 10 sessions, twice a week, one hour each time, to achieve effective results. I decided to follow their recommendation. The treatments were comfortable, and both machines felt like they were giving me a gentle massage. I actually enjoyed the sessions. After just the first session, I could already feel my pelvic floor muscles tightening. By my second session, I requested full power and from then on I never looked back.
I could clearly feel both my pelvic floor and stomach core muscles getting stronger. Deep down, I knew I was improving with every visit. This treatment has significantly enhanced my quality of life. I no longer wake up so often at night to urinate and I now sleep much better with fewer night-time urges. I am also able to hold my bladder longer and get to the toilet in time. I did notice that drinking cold water affected my pelvic floor muscle strength, giving me a slight weak sensation but switching back to warm water helped improve it.
I would like to say a Big Thank You to Dr Kelvin Chua, Medical Director of SL Aesthetic Clinic and to the entire Prologue Wellness team Cheryl, Shonia, Serene, and Jodi for believing in the importance of women’s wellness. Highly Recommended.
Highly recommended.
I went to Prologue since Aug and had my last session today! I approached them as I was having really bad back pain and bloatedness in my stomach, and I suspect it was after I started to use the baby carrier more frequently. My son is a big baby too so carrying him in the third trimester was tough and probably affected my back. After six sessions at Prologue, both my back pain and bloatedness have disappeared and I am delighted to baby wear my son again! Shona, Serene and Jodie are really friendly too which makes every visit warm and inviting!
For any mum feeling the effects of postpartum, you need to check this place out. Their services for core separation and pelvic floor are just phenomenal, and the support from the nutrition and physio team is top-notch. Truly holistic!
Jodie has been such a great help in my health journey! She really took the time to help me understand my body better and gave super practical tips that actually fit into my daily routine. I learned so much about portion control, and I love how she explained how nutrition and exercise can be adjusted around the menstrual cycle — it made everything click for me. She’s knowledgeable, approachable, and easy to talk to. I feel a lot more confident now about making choices that work for me. Highly recommend her!
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Thank you Prologue, especially Shonia, Serene and Jodie who never cease to bring their bright smiles to every session. Seeing progress so far and looking forward to more!
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Would highly recommend this place to postpartum ladies. Other than the many machine services to help with various issues such as DR, weak pelvic floor muscles and loose skin, they also have trained nutritionist and physiotherapist to help provide a holistic recovery experience! Truly glad that Proloque team has helped to resolved my DR and I have seen improvements in my core and pelvic floor muscles! Lastly, the space here is nicely done up and the team of ladies here are very friendly and professional.
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I've been facing issues reducing weight around my belly and decided to try their treatments to help with my DR situation. After a few sessions, my DR gap improved and i also noticed less bloating. I can fit into my clothes better too. I love that they are holistic, offering nutrition consults as well as some floor work including yoga which i actually look forward to. I also tried their treatment to strengthen pelvic floor muscles which was quite relaxing and often put me to sleep. The entire team is always cheerful and they have a great selection of tea that completes the experience. 10/10 recommend and thanks for helping me on my weight loss journey!
The struggles of postpartum recovery are real, and I’m so thankful to have found Prologue, a women’s wellness centre that truly understands and supports mothers like me.
Like many postpartum mums, I’ve been dealing with diastasis recti, a bulging tummy that makes me look pregnant, urinary incontinence that limits my activity with my kids, and difficulty losing pregnancy weight due to stress eating and late nights.
Since starting my personalised treatment plan here, I’ve seen real improvements. Weekly sessions with my nutritionist, Jodie, have helped me eat in a balanced and sustainable way. Physiotherapy sessions with Chloe and Jodie have strengthened my core and pelvic floor, while the Emsella chair has improved my incontinence. Embody treatments are helping with my DR, shockwave therapy is reducing bloating and stretch marks, and Exion Body treatments are tightening loose skin.
I’m truly grateful for the professional, encouraging, and caring team at Prologue who have supported me every step of the way. Highly recommended to any postpartum mother looking to recover, rebuild, and regain confidence.
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Prologue Centre for Women’s Wellness
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