Core Reconnect Progress Tracker

Visualize your journey of healing Diastasis Recti.

Your Measurements

Initial Separation (in cm)

Current Separation (in cm)

Your Progress

50%

50% Improvement

Healing Phase

You are making good progress. Continue with consistent, gentle exercises. Avoid any movements that cause bulging or straining.

Understanding Diastasis Recti

Diastasis Recti is the partial or complete separation of the rectus abdominis, or "six-pack" muscles, which meet at the midline of your stomach. It is very common during and after pregnancy. This is because the uterus stretches the muscles in the abdomen to accommodate your growing baby.

This tool helps you track the closure of that gap, which is a key indicator of your core strength returning. Consistent, targeted exercises can greatly help in healing.

How to Measure

1. Lie Down

Lie on your back with your knees bent and feet flat on the floor.

2. Lift Head

Place two fingers above your navel and lift your head off the floor slightly.

3. Feel the Gap

Feel for the edges of the muscle and measure the distance between them in centimeters.

Example Exercises

Pelvic Tilts: Gently rock your pelvis back and forth.
Heel Slides: Lie on your back and slide one heel away from you at a time.
Glute Bridges: Lift your hips off the floor, squeezing your glutes.
Avoid: Crunches, sit-ups, and heavy lifting until your gap has closed significantly.