January 22, 2025
How to check for diastasis recti + how to prevent and heal diastasis recti with exercise
By Lauren Fitter, pre and postnatal exercise specialist
As a mom of two and a pre and postnatal exercise specialist, I have personally had and worked with many women who have had diastasis recti. It sounds alarming, but is a normal and natural development during pregnancy. The good news is that there are ways to mitigate diastasis recti during pregnancy as well as heal diastasis recti postpartum. Here are my tips on how to check for diastases recti, including exercises that will prevent severe diastasis recti during pregnancy and heal diastasis recti postpartum, as well as exercises to avoid if you have diastasis recti.
What is diastasis recti?
Diastasis recti is a separation of the rectus abdominis “six-pack” muscles. A diastasis is a gap of 2.5 cm or more between the rectus abdominis muscles. This gap can emerge on, above (upper diastasis) or below (lower diastasis) the belly button, and can even span the entire length of the midline of the abdominal wall. This occurs in nearly all pregnant women, as the abdominal muscles thin and stretch to accommodate a growing baby.
While diastasis recti during pregnancy is normal, unhealed diastasis recti can cause various issues postpartum. Unhealed diastasis recti can cause problems such as:
- pelvic floor issues
- prolapse
- back pain
- protruding abdomen or “pooch”
- urinary incontinence
- constipation
- painful sex
- pelvic or hip pain
- bloating
How do I know if I have diastasis recti?
To check for diastasis recti, you can perform a simple at-home assessment.
1. Lie down on your back, with your knees bent toward the ceiling and your feet flat on the floor.
2. Gently press your fingers down into the midline of your stomach, starting a few inches above the belly button, and ending above the pubic bone.
3. Next, press gently above your belly button with your two middle fingers, place your chin towards your chest, and lift your head off the floor.
If you can feel a gap that’s two or more fingers-width, you have diastasis recti.
4. You will also want to measure the depth of the diastasis recti gap, and how firm or squishy the midline feels. If you can push down with your fingers 2-3cm or more, then this is also indicative of diastasis recti.
5. Repeat steps 3 and 4, pressing directly onto the belly button, as well as below the belly button. You may have a diastasis recti gap in all three locations, or you may only have a gap on one or two locations. Your diastaisis recti gap may also vary in size based on the location.
What exercises should I do to heal diastasis recti?
If you are newly postpartum, spontaneous healing of diastasis recti will occur in the first 8 weeks postpartum. While diastasis recti may not fully heal during this time, you can take advantage of this period by doing things that promote healing, such as: resting, utilizing proper breathing techniques and integrating gentle movement patterns and exercises that will promote healing now and beyond the first 8 weeks.
Here are the workouts I recommend for healing diastasis recti if you are newly postpartum.
Regardless of when how long it’s been since you’ve given birth, or even if you’ve never given birth but have diastasis recti, you will want to use breathing techniques as well as deep core and pelvic floor exercises to heal your diastasis recti.
What exercises should I avoid if I have diastasis recti?
While you are focused on healing your diastasis recti, avoid exercises that cause strain on the midline of the abdominal wall, as this can exacerbate diastasis recti symptoms and hinder the healing process. This includes but is not limited to: any variation of sit-ups, crunches, planks, twists, and lifting heavy weights, especially overhead. Other exercises or movement patterns may be safe for some cases of diastasis recti, but not for others. Always check for signs of intolerance, such as coning or doming of the abdomen, lower back pain, or an increase in diastasis recti symptoms.
Is diastasis recti preventable?
Diastasis recti occurs in the majority of full-term pregnancies, and is a natural part of pregnancy as the abdominal muscles soften and separate to make room for baby. However, the severity of the diastasis recti can be managed with the right exercises and breathing techniques during pregnancy.
Daily life habits can also contribute to diastasis recti. Be mindful of how you pick up heavy objects and make sure to stand with good posture. In addition, try not to strain when using the bathroom, and try to brace your abdominal muscles when sneezing, coughing and blowing your nose. You will also want to use caution when getting up from a lying or reclining position, such as getting out of bed or getting up from the couch. Instead of sitting straight up and putting pressure on your midline, try rolling onto your side and using your arms to assist you. Do the reverse when lying back down.
Find prenatal ab workouts for preventing diastasis recti here.
Can diastasis recti be repaired months or years after giving birth?
Yes! It is never too late to heal diastasis recti. Even if you are months or years postpartum, or have never been pregnant but have diastasis recti, you can always heal you core with the right exercises and breathing techniques.
I recommend these workouts to get started healing your diastasis recti today!
How long will it take to heal diastasis recti?
It varies from woman to woman, but spontaneous healing of diastasis recti will happen in the first 8 weeks postpartum, which is why rest and intentional movement are crucial during this time! Beyond the first 8 weeks, healing diastasis recti will occur gradually over weeks and months, and will depend on each woman’s core function prior to pregnancy and childbirth, childbirth experience, and postpartum healing. Regaining core and pelvic floor function will be gradual, and with consistent effort, you will feel and see changes over time! Remember to trust the process and be patient when healing diastasis recti, respecting all that your body has done during pregnancy, birth and postpartum.
What exercises should I do after I’ve healed my diastasis recti? Can I return to doing “normal” ab exercises again?
Healing diastasis recti takes time, and that varies based on the individual and the degree of severity of the diastasis. The key is gradual and progressive overload of the abdominal muscles—this way, you will build strength without compromising healing your diastasis recti.
Before jumping back into typical ab workouts after healing your diastasis recti, I recommend easing into more challenging exercises to prepare your core to manage pressure with intensity.
Here are some exercises that I recommend for after you have healed your diastasis recti.
