Diastasis Recti Abdominis

Have you noticed that after childbirth, your belly doesn’t return to its former state – even with exercise, it continues to protrude forward?

This could be a sign of diastasis, or abdominal recti separation.

What is Diastasis?

Diastasis, or abdominal recti separation, occurs when the distance between the abdominal rectus muscles increases during pregnancy – these are the muscles that run along the abdomen on both sides of the navel.

The connective tissue between the muscles (linea alba) stretches out and no longer holds the abdominal muscles tightly together.

This can feel like a “soft groove” when touched with fingers, or a “bulge” that appears on the abdomen when you lift your head while lying down, for example.

Why Does Diastasis Occur?

Diastasis can occur in women, men, and children, but most commonly it is a concern for women who have given birth. Risk factors include:

✔️ Multiple pregnancy
✔️ Large baby
✔️ Cesarean section
✔️ Rapid weight gain or loss
✔️ Low physical activity
✔️ Chronic cough or constipation
✔️ Age and genetic predisposition (e.g., connective tissue weakness)

Studies show that almost half of pregnant women develop diastasis, and it is especially common among multiparous women.

What are the Symptoms of Diastasis?

✔️ The belly protrudes, even though you are back to your pre-pregnancy weight.
✔️ A visible “groove” or “bulge” along the midline of the abdomen, especially when lifting your head or legs.
✔️ Umbilical hernia, changed navel shape.
✔️ Additionally, there may be lower back pain, pelvic floor disorders.

Does Diastasis Heal on Its Own?

Partially – yes. Completely – not always.

The first 8 weeks after childbirth is a period when the body naturally recovers. However, often, especially after multiple births, diastasis may persist.

When to Consult a Physiotherapist?

✔️ Your belly is still protruding even after 2+ months postpartum
✔️ Pain in the lower back or pelvic area
✔️ You experience urinary leakage or other pelvic floor issues
✔️ You are concerned about your body’s functionality or appearance
✔️ You are already exercising, but do not see/feel any changes in your abdominal muscles

Are all exercises forbidden in cases of diastasis? Absolutely not!

It is important to understand that there are no “forbidden” exercises for diastasis – there are simply exercises suitable for different stages of recovery.

After childbirth, the abdominal muscles are weak and require conscious and gradual loading.

Initially, gentle exercises that engage deep muscles are suitable. Later, when the body is stronger and recovered, one can progress to more complex and strenuous workouts.

It is also important to know that the goal is not only to reduce the gap between the muscles (diastasis), but to restore the function of all core muscles.

Many women worry that their belly protrudes – in reality, this does not always depend on the size of the diastasis.

It can happen that even with a small gap, the belly is visibly prominent if the muscles do not work in synergy.

The good news is that correctly chosen rehabilitation exercises will help you “find” your muscles again. Women often see the first positive changes within a few weeks – this provides motivation to continue.

The average recovery period is 3–6 months, depending on the initial condition and consistency. Home exercises and conscious movement are key to success. If this period is completed diligently, all subsequent workouts will be much more effective.

And although in some cases (e.g., very large diastasis, hernias, stretched skin) surgical intervention may be necessary, one should always start with rehabilitation – this way, you will recover faster from a later operation and the results will be better.