Key takeaways: Diastasis recti is a widening of the space between the two sides of the rectus abdominis muscles. It’s very common during and after pregnancy, and it often improves on its own over the first year. Research on the best exercises is limited, but a pelvic floor or women’s health physical therapist can guide safe core recovery.
Many people notice a bulge or gap down the middle of the belly after pregnancy. This is often diastasis recti.
What It Is
The two sides of the “six-pack” muscle (rectus abdominis) are joined by connective tissue called the linea alba. During pregnancy, this tissue stretches to make room for the baby, and the muscles separate.
How Common Is It?
A 2016 Norwegian study by Sperstad and colleagues found diastasis in about 60% of women at 6 weeks after birth, 45% at 6 months, and about 33% at 12 months.
Signs
- A bulge or ridge down the middle of the belly, especially when sitting up.
- A soft gap above or below the belly button.
- Feeling of weakness in the core.
Self-Check
- Lie on your back with knees bent, feet flat.
- Place your fingertips across your belly button, pointing toward your feet.
- Gently lift your head and shoulders.
- Feel for a gap between the muscles. Check above and below the belly button too.
Your provider or a physical therapist can check more accurately.
What Helps
- Time: many cases improve over the first year.
- Guided exercise: a 2014 systematic review by Benjamin and colleagues found limited evidence on exercise for diastasis, but core and pelvic floor exercises are commonly recommended. A physical therapist can tailor a plan.
- Breathing and deep core work: learning to engage the deep abdominal muscles (transverse abdominis).
- Good body mechanics: roll to your side to get up from lying down.
Exercises to Ask About
Some experts suggest modifying exercises that cause a bulge or doming along the midline until core strength improves. Evidence on avoiding specific exercises is limited, so get individual guidance.
When to See a Specialist
- Pain.
- A large gap or bulge that doesn’t improve.
- Signs of hernia, such as a bulge that’s painful.
- Back pain or pelvic floor symptoms.
Surgery is sometimes considered for severe, persistent cases.
The Bottom Line
Diastasis recti is very common and often improves with time. A physical therapist can help you rebuild core strength safely.
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Sources
- Sperstad JB, Tennfjord MK, Hilde G, Ellström-Engh M, Bø K. Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. Br J Sports Med. 2016;50(17):1092-1096.
- Benjamin DR, van de Water ATM, Peiris CL. Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy. 2014;100(1):1-8.
- American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical activity and exercise during pregnancy and the postpartum period. Obstet Gynecol. 2020;135(4):e178-e188.
This article is for general education and is not a substitute for individualized medical advice. Always talk with your baby’s health care provider or your own provider about your specific situation. If you think your baby or you may have a medical emergency, call 911.
