Diastasis Recti – What It Is and How to Fix It

What is diastasis recti?

Diastasis recti, often referred to as the “mummy tummy” or abdominal separation, affects approximately two-thirds of pregnant women. This condition involves the separation of the right and left sides of the abdominis rectus muscle, resulting in a gap down the middle of the abdomen or  open above navel diastasis or an  indentation in lower abdomen.

Motherhood and diastasis recti

Motherhood brings various changes to the body, including a possible “badge” of pregnancy—a stubborn bulge in the middle of the abdomen. Whether you’re trying to protect your pregnant abs or longing to return to your pre-baby belly, understanding diastasis recti and how to manage it is crucial.

Causes of diastasis recti

During pregnancy, your body undergoes significant changes to accommodate your growing baby. The abdominis rectus muscle stretches and separates as the tissue between the muscles expands. After pregnancy, many women notice an indentation or bulge in the middle of their abdomen. When this gap exceeds three-quarters of an inch, specific exercises can help repair it. Symptoms may include a visible bulge, lower back pain, and poor posture.

Who is prone to diastasis recti?

Most women experience some degree of abdominal separation during pregnancy. However, certain factors increase the likelihood of developing diastasis recti:

• Being petite
• Carrying multiple babies
• Being pregnant later in life
• Having multiple pregnancies
• Previous occurrences of diastasis recti

Preventing diastasis recti during pregnancy

If you’re pregnant (congratulations!), you may wonder if diastasis recti can be prevented. While some degree of separation is normal, you can take steps to minimise it. Use the “roll manoeuvre” to get out of bed or off the floor, avoid heavy lifting, support your lower back with a pillow when sitting, and maintain good posture.

Which doctor to consult for diastasis recti: you can consult your GP, personal trainer, or midwife about safe exercises during pregnancy. Every pregnancy is different, and a healthcare provider can offer personalised advice on suitable exercises and those to avoid.

Treating diastasis recti postpartum

To treat diastasis recti effectively, consult a healthcare professional for a proper diagnosis. They will perform a physical exam and may use ultrasound imaging or a CT scan. Treatment involves rebuilding your core from the inside out by strengthening the transverse abdominis (TVA) muscle, pelvic floor, and diaphragm.

For many women, diastasis recti may correct itself postpartum. If symptoms persist eight weeks after delivery, specific exercises can help. Here are some recommended exercises:

Diastasis recti repair exercises

1. Umbrella breathing with kegel

   • Stand with knees slightly bent or sit on a yoga ball/chair.
   • Inhale, visualising your ribcage opening like an umbrella.
   • Exhale, perform a Kegel, and engage your abdominal muscles up and in.

2. Pelvic tilts on hands & knees

   • Start on hands and knees with a neutral spine.
   • Inhale deeply, exhale with a Kegel, and curl your spine.
   • Return to neutral, relax glutes, and move from lower abs.
   • Perform 10 slow tilts.

3. Kneeling leg and arm extension with knee tap

   • On hands and knees, exhale and draw your core up.
   • Inhale, extend your right arm and left leg.
   • Exhale, tap right elbow to left knee, and return to neutral.
   • Alternate sides for 10 reps.

4. Toe taps lying on back

   • Lie flat with legs in tabletop position.
   • Exhale, tap right foot to the floor, pull in core.
   • Inhale, return to neutral.
   • Perform 10 reps on each side.

5. Single leg reach lying on back

   • Start in tabletop position, reach right leg on a high diagonal on exhale.
   • Inhale, return to neutral.
   • Perform 10 reps on each side.

6. Leg extension with weights

   • Begin flat on back, inhale, bring right knee to tabletop.
   • Exhale, reach leg high with arms overhead.
   • Inhale, return to tabletop.
   • Perform 10 reps on each side.

7. C-curving

   • Sit high on sit bones, feet wide, hands behind knees.
   • Rock back, pulse backwards while hollowing lower tummy.
   • Continue for 20-30 pulses.

Personal training with MotivatePT: your partner in healing diastasis recti

Our personal trainers are specially trained to address postnatal conditions, including diastasis recti. We offer customised exercise plans tailored to your unique needs and recovery pace, ensuring that every movement you perform is safe and effective. With MotivatePT, you receive one-on-one attention and expert guidance to help you rebuild your core strength, improve your posture, and alleviate discomfort.

Our holistic approach integrates core strengthening exercises with overall fitness routines to support your body’s natural healing process. Whether you are pregnant or postpartum, our trainers will work closely with you, providing motivation, support, and professional expertise to help you achieve your fitness goals safely and confidently. Arrange your consultation here.

Summary

Whether you’re pregnant or postpartum, understanding diastasis recti, its causes, symptoms, and treatment is essential. Always seek individual attention for targeted solutions or if unsure where to start!