Diastasis recti happens when the two muscle bellies of the rectus abdominis separate. The separation between the right and left sides of this muscle can happen during pregnancy when the linea alba, or the tissue between the rectus abdominis muscles, stretches to allow the body room for your baby. Your OB/GYN or physical therapist can determine if the separation you have is considered wide enough to be diastasis recti. In general, separation of more than two centimeters at one or more points of the linea alba meets the criteria for diastasis recti. Diastasis recti is quite common during pregnancy and in the postpartum period. In fact, research shows that about 45% of women have diastasis recti at six months postpartum and 33% at 12 months postpartum. Experts often recommend a specific protocol of core exercises that can help close this gap and strengthen the deep abdominal muscles.
Exercises for Diastasis Recti
Getting back into an exercise routine depends on various factors, including the type of pregnancy and delivery you had and if you had a cesarean or other complications like diastasis recti. If there were any complications or you’re having issues with postpartum healing, you should always get your doctor’s approval before resuming any type of workout. That said, research does point to the importance of performing abdominal exercises designed specifically for diastasis recti during the early postpartum period. These therapeutic exercises can help reduce the gap and lead to better core strength, including strengthening of the transverse abdominis, which is the deepest abdominal muscle. According to Heather Jeffcoat, DPT, owner of Femina Physical Therapy, newer research supports creating proper tension across your midline and is less focused on “closing the gap.” However, cosmetically, many postpartum moms still have this concern, and therefore the five exercises below, provided by Jeffcoat, address both issues.
Exercise 1: Pelvic Brace
The pelvic brace preps the deep core muscles and helps you find a neutral spine.
Exercise 2: Closing the Gap
Jeffcoat calls this exercise “neuromuscular education” for training your rectus abdominis muscles towards the midline. In other words, closing the gap. Jeffcoat says the following three exercises will focus on creating proper tension at the midline to reduce the abdominal doming or bulge. The pelvic floor and transverse abdominis muscle work best in the neutral spine position described in exercise one.
Exercise 3: Chair Position
The chair position helps to build endurance in your deep core.
Exercise 4: Toe Dips (With or Without Head Lifts)
Toe dips (also called toe taps) primarily require the transverse abdominis and rectus abdominis to fire, but they also recruit the obliques and hips.
Exercise 5: Bird Dog
The bird dog exercise helps strengthen the deep core muscles, including the abdominal muscles, lower back, and glutes. If you feel any back pain or feel your back arching during these exercises, Jeffcoat says you should consult a postpartum physical therapy specialist for evaluation and modification of your program.
A Word From Verywell
Allowing your body time to heal after pregnancy and childbirth is critical to your overall recovery. If you have diastasis recti, incorporating these exercises can help you rebuild and regain core strength from the inside out. Remember, this takes time. So, go easy on yourself, and always listen to your body. If something hurts, discontinue doing it until you can talk to your doctor or a physical therapist specializing in postpartum issues.
