Postpartum Recovery Terms, Explained Simply
Diastasis recti, transverse abdominis, coning, pelvic floor and more, in plain English.
Postpartum recovery comes with a lot of jargon. Here is a plain-English glossary of the terms you will see most often, so you can understand your own body and any program you follow. Each definition is short, clear, and mum-friendly.
Quick answer
The core postpartum terms every mum should know: diastasis recti (the natural separation of your ab muscles after pregnancy), the transverse abdominis (your deep corset muscle that draws the belly in), coning or doming (a ridge down the belly that signals too much pressure on the midline), the pelvic floor (the sling of muscles supporting your bladder, bowel and uterus), and the apron belly (a fold of skin and tissue over the lower tummy). Understanding these helps you exercise safely and know what to work on, and when to see a women's health physio.
Core and belly terms
Diastasis Recti (Abdominal Separation)
The partial separation of the two halves of your rectus abdominis (six-pack) muscles along the midline, caused by the growing bump stretching the connective tissue. Extremely common after birth and often improves with time and deep core work.
Linea Alba
The band of connective tissue running down the middle of your abdomen, between the six-pack muscles. In diastasis recti, this tissue is stretched and thinned. Rebuilding tension across it is part of recovery.
Rectus Abdominis
Your outermost “six-pack” muscles, running vertically down the front of your abdomen. These are the muscles that separate in diastasis recti.
Transverse Abdominis (TVA)
Your deepest abdominal muscle, wrapping around your midsection like a natural corset. Gently activating the TVA (rather than crunching) is the foundation of safe postpartum core work.
Deep Core
The team of muscles that stabilise your trunk from the inside: the transverse abdominis, pelvic floor, diaphragm and deep back muscles. Postpartum recovery focuses on retraining this system, not just the surface abs.
Coning / Doming
A ridge or bulge that pushes out down the centre of your belly during effort (like sitting up). It is a sign of too much pressure on a weakened midline, and a cue to regress the exercise and use your breath and deep core.
Mum Tum / Mummy Tummy
Everyday names for the soft, rounded lower belly that can linger after birth. It can be a mix of diastasis recti, deep-core weakness, skin changes and normal tissue, not simply “fat.”
Apron Belly (Pannus)
A fold of skin and tissue that hangs over the lower abdomen. It can improve with core work, time and overall health, though loose skin itself does not respond to exercise alone.
Intra-Abdominal Pressure
The pressure inside your abdomen that rises when you lift, strain or hold your breath. Managing it well, by exhaling on effort and engaging your deep core, protects your midline and pelvic floor.
C-Section Shelf
A ledge or overhang of tissue that can form above a C-section scar, due to the incision, swelling and how tissue heals. It often softens with time, scar care and core work.
Pelvic floor terms
Pelvic Floor
The sling of muscles at the base of your pelvis that supports your bladder, bowel and uterus and helps control continence. Pregnancy and birth stretch these muscles, so rebuilding them is a key part of recovery.
Kegels
Exercises that squeeze and lift the pelvic floor muscles. Helpful, but often not enough on their own, the pelvic floor works best when trained with your breath and deep core, not in isolation.
Pelvic Organ Prolapse
When one or more pelvic organs press down into the vaginal wall because of weakened support, sometimes felt as heaviness or a bulge. Common after birth and very treatable, see a women's health physio if you notice symptoms.
Urinary Incontinence
Any unwanted leaking of urine, for example when you cough, sneeze or run. Around 1 in 3 women experience it after birth; it is common but not something you have to accept, and pelvic floor work helps most mums.
360 Breathing (Diaphragmatic Breathing)
Breathing that expands your ribcage in all directions and coordinates your diaphragm with your pelvic floor and deep core. It is the starting point of most safe postpartum programs.
Recovery and body terms
Fourth Trimester
The first roughly 12 weeks after birth, a period of major physical and emotional adjustment for you and your baby. Recovery is gentle and gradual here.
Postnatal Check
A check-up with your GP or provider, often around 6 weeks after birth, where you can discuss recovery, exercise readiness and any concerns like a diastasis gap or leaking.
Women's Health Physio
A physiotherapist who specialises in pregnancy, postpartum and pelvic health. They can assess your diastasis and pelvic floor and are the go-to for any red flags.
Involution
The natural process of your uterus shrinking back toward its pre-pregnancy size in the weeks after birth.
Linea Nigra
The dark vertical line that can appear down the middle of your belly during pregnancy. It usually fades in the months after birth.
Relaxin
A pregnancy hormone that loosens ligaments and joints to prepare for birth. Its effects can linger postpartum, which is one reason to ease back into exercise gradually.
Put the terms into practice
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Frequently asked questions
What is diastasis recti?
Diastasis recti is the partial separation of the two halves of your rectus abdominis (six-pack) muscles along the midline, caused by the bump stretching the connective tissue during pregnancy. It is very common after birth and often improves with time and deep core work.
What is the transverse abdominis?
The transverse abdominis (TVA) is your deepest abdominal muscle, wrapping around your midsection like a natural corset. Gently activating it, rather than crunching, is the foundation of safe postpartum core recovery.
What is coning or doming?
Coning or doming is a ridge that pushes out down the centre of your belly during effort. It signals too much pressure on a weakened midline and is a cue to make the exercise easier and use your breath and deep core.
What is the pelvic floor?
The pelvic floor is the sling of muscles at the base of your pelvis that supports your bladder, bowel and uterus and helps control continence. Birth stretches these muscles, so rebuilding them is a key part of recovery.
What is an apron belly?
An apron belly (or pannus) is a fold of skin and tissue that hangs over the lower abdomen. It can improve with core work, time and overall health, though loose skin itself does not respond to exercise alone.
Sources: definitions informed by women's health physiotherapy practice, ACOG and NHS postpartum guidance, and Cleveland Clinic on diastasis recti. General education only.
This glossary is general education and not medical advice. Every postpartum recovery is individual and results vary from mum to mum. Check with your GP, midwife, or a women's health physiotherapist about your own body.