Diastasis recti is a condition where the rectus abdominis muscles, commonly known as the “six-pack” muscles, separate. This separation occurs along the linea alba, a connective tissue band that runs down the midline of the abdomen. While common, particularly associated with pregnancy, it can affect others. Preventing this muscle separation can significantly reduce its likelihood.
Recognizing Diastasis Recti Risk
Diastasis recti develops when the linea alba stretches and thins due to increased pressure within the abdomen. This internal pressure causes the right and left sides of the abdominal muscles to pull apart. It is most frequently observed in pregnant individuals as the uterus expands to accommodate a growing baby, placing considerable strain on the abdominal wall.
Several factors increase an individual’s susceptibility. Pregnancy is a primary contributor, especially with multiple pregnancies, a larger baby, or pregnancies spaced less than 12 months apart. Hormonal changes during pregnancy, specifically increased levels of relaxin and estrogen, also soften connective tissues, making the linea alba more prone to stretching. Other factors include previous abdominal surgeries, a genetic predisposition to weaker connective tissue, and conditions involving chronic straining, such as persistent coughing, constipation, or improper heavy lifting. Being significantly overweight or experiencing rapid weight gain similarly places additional pressure on the abdominal wall.
Preventative Exercise Strategies
Targeted exercises strengthen the deep core muscles and pelvic floor, which can help prevent diastasis recti. Focus should be on engaging the transverse abdominis, the deepest abdominal muscle, and coordinating it with the pelvic floor. These muscles collectively provide stability and support to the abdominal wall.
Safe core-strengthening exercises include:
Diaphragmatic breathing, where the abdomen expands with inhales and gently draws inward on exhales.
Pelvic tilts, performed by lying on your back with bent knees and gently pressing the lower back into the floor.
Heel slides, which involve extending one leg along the floor while keeping the core engaged.
Bird-dog, glute bridges, and modified side planks (from the knees), which build stability across the core and hips.
Kegel exercises, which further strengthen the pelvic floor.
Avoid or modify exercises that place excessive outward pressure on the abdominal midline, which can worsen or contribute to diastasis recti. Traditional crunches, sit-ups, and full planks are generally not recommended, particularly if they cause visible bulging or “coning” of the abdomen. High-impact activities, heavy lifting without proper core engagement, and exercises involving deep twisting motions, such as bicycle crunches or Russian twists, should also be approached with caution or avoided. When performing any exercise, exhaling on exertion helps manage intra-abdominal pressure, protecting the abdominal wall. Consulting with a physical therapist can provide tailored guidance for safe and effective exercise routines.
Mindful Movement in Daily Life
Beyond structured exercise, integrating mindful movement into daily activities significantly contributes to preventing diastasis recti. Maintaining good posture is fundamental, whether standing or sitting. Proper alignment involves stacking the ribs over the hips and the ears over the shoulders, which helps distribute weight evenly and reduces strain on the abdominal muscles.
Proper body mechanics are important when lifting objects, such as children or groceries. Instead of bending from the waist, bend at the knees, keep the object close to the body, and engage the core muscles before lifting. This technique minimizes stress on the abdominal wall. When getting out of bed, “log roll” by rolling onto your side first and then using your arms to push yourself up, rather than sitting straight up, which can strain the abdominal midline.
Breathing techniques also support core health. Diaphragmatic breathing helps activate the deep core muscles and manage intra-abdominal pressure. Consciously exhaling during moments of exertion, such as when lifting or pushing, helps stabilize the core and protect the abdominal wall. Be mindful of everyday actions like sneezing or coughing, as these create forceful pressure on the abdomen; supporting the belly during these actions can help. Other considerations include maintaining a healthy weight to reduce overall abdominal pressure and avoiding sleeping on the stomach, which can place undue strain on the abdominal muscles.