Abdominal Diastasis: What Is It and What Can You Do About It?

Abdominal diastasis is a common condition, especially after pregnancy. It can cause abdominal distension, lower back pain, and pelvic instability. Fortunately, it’s easy to detect with a simple test and can often be improved with targeted exercises. Learn how to recognize, test, and treat it in this comprehensive article.

What is abdominal diastasis?

Abdominal diastasis is caused by significant stretching of the rectus abdominis muscle, which leads to a separation of the abdominal wall. This phenomenon is common in pregnant and postpartum women, especially during a second or subsequent pregnancy. However, men and athletes can also be affected—particularly those with excess abdominal fat or those who engage in prolonged and intense physical efforts, such as weightlifters and bodybuilders [1].

What are the effects of diastasis?

While diastasis isn't dangerous in itself, it can lead to several physical discomforts:

• Reduced effectiveness of the abdominal muscles, leading to instability in the lower back and pelvis
• Lower back or pelvic pain
• Increased risk of developing an umbilical hernia
• Weakness in the pelvic floor
• A frequent sensation of bloating
• Aesthetic changes in the abdomen, which may appear more rounded or flabby [1]

How do you know if you have diastasis?

Although it can be hard to see visually, diastasis is relatively easy to detect through a self-test [2]:

1. Lie on your back with your knees bent.
2. Place your fingers at the level of your navel.
3. Gently lift your head and shoulders, as if performing a small crunch.
4. Apply light pressure with your fingers—if you feel a gap between the abdominal muscles, measure it in finger widths.
5. Repeat the test above and below the navel to assess the extent of the separation.

A separation of more than 2.5 finger widths is generally considered significant.

What can you do to correct diastasis?

The good news: diastasis can improve—and even close—through specific exercises. Among the most effective are hypopressive exercises and movements that target the deep core muscles. In some cases, surgery may be considered [3].

Here are four basic exercises you can do at home [3]:

Exercise 1 – Transverse activation

1. Lie on your back on a comfortable, stable surface (e.g., a yoga mat), knees bent.
2. Gently draw your belly in as if you’re pulling your navel toward your spine (you can check the contraction by placing your fingers just inside the two bony points at the front of your pelvis; you should feel a slight trampoline effect under your fingers).
3. Hold the contraction for 10 seconds, then slowly relax your abdomen (your lower back and pelvis should remain stable).
4. Breathe normally throughout the exercise (there should be no pain).
5. Repeat 10 times. This exercise can be done twice a day, every day.

Exercise 2 – Controlled leg raise

1. Lie on your back with one knee bent and the other leg extended.
2. Gently pull your belly in as if drawing your navel toward your spine.
3. Contract your pelvic floor (as if trying to stop urination).
4. Lift the extended leg (about 45°), then lower it while maintaining the abdominal and pelvic floor contraction.
5. Release the contraction. Keep your breathing fluid throughout the exercise.
6. Repeat 10 times on one side, then switch legs. The goal is 3 sets of 10 repetitions per leg. This exercise can be done 1–2 times a day, depending on your endurance.

Exercise 3 – Pelvic bridge

1. Lie on your back on a comfortable surface, knees bent.
2. Gently draw your belly in as if pulling your navel toward your spine.
3. Slowly lift your pelvis off the ground to about knee height and hold the contraction for 10 seconds.
4. At the top, slowly lower yourself back down while keeping the transverse contraction, then release.
5. Repeat 10 times. Aim for 3 sets of 10 repetitions, with a 30-second break between sets. There should be no pain during the exercise.

Exercise 4 – Quadruped position

1. Get on all fours on a comfortable, stable surface.
2. Gently draw your belly in as if pulling your navel toward your spine.
3. Contract your pelvic floor.
4. Maintain both contractions (transverse and pelvic floor) for 10 seconds, then gently release.
5. Breathe normally throughout the exercise.
6. Repeat 10 times. This exercise can be done twice a day, every day.

This one is slightly more challenging as you’re working against gravity and the weight of your abdominal organs [3].

Should I avoid certain exercises if I have diastasis?

In general, avoid exercises that may worsen the gap between your abdominal muscles. Specifically, avoid movements that cause the cone shape in your abdomen, as mentioned earlier. These include:

• Crunches
• Russian twists
• Front planks, especially in early rehab stages, as gravity pulls the organs downward, increasing pressure on the rectus abdominis and worsening the separation [3].

Other than that, feel free to move—just mindfully!

Sources

[1] Diastasis : tout sur la diastasis des grands droits ou diastasis abdominale (passeportsante.net)
[2] Diastase des grands droits à la suite d’une grossesse | OPPQ
[3] Prévenir et traiter la diastase des grands droits après la grossesse | OPPQ