Self-Check for Ab Seperation/Diastasis Recti

I cannot stress how important it is to get checked for Diastasis Recti.  If you haven’t heard of this, its the separation of your abdominal muscles during pregnancy.  Specifically the spreading apart of the Linea Alba- which is the connective tissue between your Rectus Abdominis muscles.  Doctors’ normally check for this at your six week postpartum.  If you are currently pregnant, MAKE SURE they check for DR at that appointment!  I’ve had more friends and clients than I can count find out they had DR way after the fact.  Here is the way to do a Diastasis Recti self check:

Why is this so important?  If DR goes untreated, it can be the reason why your postpartum belly never goes away.  If you have pooching, swelling, or a lumpy stomach, you could have DR.  More importantly, doing the wrong core exercises or overexerting yourself can cause a hernia!  With severe Diastasis, your doctor will recommend surgery.  I had a 3 finger width seperation after having Hudson.  But with these exercises and tips I was able to bring that down to only 1 finger width separation in my belly button:
*I wore a Leonisa corset for the first 3 months postpartum.  Why?  It helped with my posture and gave my stomach the support it needed while healing.
*Focus on sitting up straight both during pregnancy and postpartum!  Posture is very key in preventing/healing DR.
*DO NOT DO PLANKS.  I can’t say this enough, because I learned from personal experience.  One of the reasons my Diastasis was so bad is I did planks every day while pregnant.  DONT!  This causes further separation and could cause a hernia.
*Let your body heal.  Jumping back into an exercise routine too soon postpartum can cause further damage.
*Squats.  Yes, my favorite exercise can help your Diastasis too.  Make sure to focus on keeping your core tight as you lower into the squat.
*Pelvic tilts as shown in the above video.
*Core contraction.  I would do this while driving.  Simply sit up straight and focus on contracting your stomach muscles towards your spine.

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47 Comments

  2. Oh wow! I've never heard of this. I'll have to remember this down the line when it's time to have some kiddos 🙂

  3. Oh wow. So much great information here I never even thought about. Thanks for sharing!

  4. Yikes!! I am hopeful you are fully recovered and glad you are okay.

    1. I had no idea what it was until I got it! I want to make sure more people know about it!

  7. I've never heard of this. Thanks for the informative post. Definitely something to be looking out for!

  8. This is great information for my core classes. Thank you!!

  9. I've heard about this way after my daughter was born. So I am not sure if mine are permanently damaged.

    1. Nicole, they're not permanently damaged! Talk to your doctor about your severity and then start doing the above exercises.

  11. Lots of great info. Thanks for sharing this.

  12. My girlfriend had this because they said she had her children too close together so her muscles never came back together. She started lifting heavy and I swear it tightened her right on up!

  13. I'm going to come back and watch the video after my kids go to sleep. I'm almost three years post partum and my tummy is still has a pouch. This could be the problem.

  14. I had this really bad with my first (no one told me about it!) When number 2 came along, I found out about it and was able to recover much faster. But even to this day, I still avoid planks and sit-up type exercises. I find the pull-ins are much better for my posture, core, appearance, everything!

  15. Very interesting! I'm not pregnant or planning on it yet but I want to keep this in mind and let friends know about this.

  16. I have this problem. These suggestions are very helpful

  17. Geart tips. Your suggestions is clear and you engage the audience.

  18. I've had 4 kids and never heard of this. I hope doctors are checking for this and just not explaining what it is as opposed to not checking at all. Thanks for sharing.

    1. Kathleen, if you have any pooching or trouble getting your stomach back you may have this issue. I'd do the self check to be sure!

  19. Great post. I've always had a 1-2 finger diastasis, but it wasn't until 6 years post partum that I developed a hernia. Currently 1 week post op. No fun. My surgeon who fixed the hernia said the DR wasn't big enough to fix…this time. Hoping to bring it together once I can resume exercise to hopefully prevent future hernias!

  21. I am so thankful I did not have this happen but several of my friends have. Pregnancy is so hard on our bodies. There are many things to keep in mind post partum that will be different about your body such as this issue or poor pelvic floor muscle strength. Thanks for this helpful post 🙂

    1. Organic Runner Mom it sounds like we should be friends! Organic, running, and mommyhood!

  22. Great information that will be helpful to many. Are there symptoms that are a red flag to talk to your doctor about this?

    1. Jill, I am so glad you asked this! Yes, if you are doing a plank and notice your abdomen is "tenting" in the middle, you have DR.

  23. Great tips. I have had DR for 5 years (and 3 kids). The most important thing is not to focus on healing the muscles that are separated as it is strengthening the connective tissue underneath which will naturally allow the muscles to close up.

  24. I love all of your routines, I have a friends who might want to see this.

  25. I cannot stress how important it is to get checked for Diastasis Recti. If you haven’t heard of this, its the separation of your abdominal muscles during pregnancy. Specifically the spreading apart of the Linea Alba- which is the connective tissue between your Rectus Abdominis muscles. Doctors’ normally check for this at your six week postpartum. If you are currently pregnant, MAKE SURE they check for DR at that appointment! I’ve had more friends and clients than I can count find out they had DR way after the fact. Here is the way to do a Diastasis Recti self check:

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