If you’ve been pregnant, had pregnant friends, or even thought about getting pregnant one day, you’ve probably heard about diastasis recti. Your body goes through so many changes throughout the course of pregnancy — many of which occur because your body needs to make room for the baby you’re growing! 

Diastasis (or abdominal separation) is one of those common changes. In fact, it’s unavoidable during pregnancy as many research articles have found nearly 100% of women have some degree of abdominal separation by 35 weeks of pregnancy. Some amount of abdominal separation happens to everyone, and it’s nothing to be afraid of or ashamed about. I’ve learned that knowledge is a great way to combat anxieties over these bodily changes, so I’m here to help you understand exactly what diastasis recti is — and what you can do about it. 

First of all, what is diastasis?

This is such a common topic that I’ve written an entire blog post to dig into the detailed explanation! But this quick overview will help, too. The medical term Diastasis Rectus Abdominus (DRA), which is often shortened to diastasis recti or even just diastasis, refers to abdominal separation. This separation is not always caused by pregnancy — in fact, some women are born with a certain degree of separation! 

There is no true “normal” for this, although most textbooks and research articles will tell you that a gap less than 2 cm (about two fingers) is normal, and a gap >2.5cm is considered to be indicative of diastasis. A gap can occur above, at or below your belly button, or really anywhere along the length of your linea alba. But at this point, you might be asking, “why is there a gap at all?” 

Well, here’s the thing: everyone’s abdominal muscles are separated down the middle, connected by a band of tissue known as the linea alba. You need the linea alba between the two halves of your rectus to allow for expansion during normal activities, like breathing and eating. 

Your body was made to evolve depending on your needs at the moment. The ability to expand is a good thing — don’t let the internet tell you otherwise! 

Image used with permission from Pelvic Guru®, LLC www.pelvicglobal.com as a member of the Global Pelvic Health Alliance Membership (GPHAM)

Why does diastasis occur during pregnancy? 

Similar to breathing or eating, pregnancy causes your abdomen to expand. It just happens in a much bigger way. Diastasis, or abdominal separation, during pregnancy is completely normal, and you need it to happen to allow your baby and uterus to grow! Expansion of the linea alba cannot be prevented, and it’s not something to be afraid of. 

Your hormones actually play a part in this, too. During pregnancy, hormones stimulate increased tissue laxity, making it easier for the linea alba to stretch. Say thank you to those hormones, because without them,  your baby would have no room to grow! 

Will the linea alba stretch more than 2cm (the “standard” amount) during pregnancy for every female? No! But some degree of stretching will occur in every single pregnant woman, which is the true definition of diastasis.

What should you focus on during pregnancy when it comes to DR?

While it’s true that you cannot avoid abdominal separation during pregnancy, there is something you can do — safely train your core throughout your pregnancy. Your goal is not to avoid DRA. Instead, it’s to minimize the severity of diastasis and make it easier to heal postpartum! 

In order to minimize the severity and strengthen your core for faster recovery, you’ll need to manage your intraabdominal pressure (IAP). Here’s how. 

Focus on your breathing while exercising. 

When it comes to exercise I tell all of my clients, pregnant or not, to stop holding their breath! 

Breathing properly will do wonders for your core as you progress through reps and sets. Most of my patients find that one of two strategies works best for them: exhale throughout the entire exercise movement and then reset for the next rep, or inhale on the easier part of the movement and exhale during the harder part. Both of these are great ways to maintain IAP, so experiment and decide which strategy works best for you!

Change the exercises you perform. 

Coning can happen to anyone, but it’s especially common during pregnancy – and it should be avoided. Coning places excessive stress on the linea alba, which can damage the tissue and prevent natural healing postpartum. This can contribute to an “injury-based” diastasis postpartum. 

Coning occurs when the midline of your belly protrudes and is hard to the touch. I see it when my patients attempt pulls up, toes to bar, sit ups, front planks, and full push ups during pregnancy. These movements are strenuous on your core, so you may need to modify throughout each trimester of your pregnancy. 

Be aware of your posture and position. 

Good posture is always important when lifting, but it’s even more important when you’re working out while pregnant. You always want to aim for a stacked posture, aligning your ribs with your pelvis. This helps you avoid excessive pressure going out towards your belly. 

Decrease your volume or load. 

Maybe you could always do four sets of squats before getting pregnant, but now, you need to reduce to just three. Or maybe you can push through all four sets, but you drop to a lighter weight to avoid coning and poor IAP management. Both of these choices are healthy and good for you, mama! 

You’ll be able to return to your “regular training” one day, so give your body what it needs in this unique season. 

Will my diastasis heal postpartum?

In many cases, yes! 

Diastasis recti usually resolves itself within 8-12 weeks of postpartum, but this is not a guarantee. 

If excessive damage occurs during pregnancy or you’re too quick to jump back into your old workout routine, you can limit the ability of your linea alba and abdominal muscles to heal. This is why it’s so important to train well during pregnancy and to heal well postpartum! 

When the postpartum days arrive, focus on pressure management, reconnecting with your core, and a gentle yet progressive load to the abdominals and other core musculature. Most importantly, remember that it takes time for your body to heal — don’t rush it! 

Need a programmed-for-you workout program during pregnancy?

As a physical therapist and a mama myself, I understand the unique challenges of exercising during pregnancy. I created Movement Through Pregnancy to address those challenges and teach pregnant women how to train effectively and safely throughout each trimester while simultaneously reducing pain and preparing for labor.

In the course, you’ll find 37 progressive weeks of pregnancy-safe workouts filmed during my own pregnancy with my daughter, Ava. I’ll walk you through four workouts each week — and each one has built-in pregnancy modifications, so you don’t even have to think about it. One workout each week focuses specifically on your pelvic floor and core, helping you maintain or build core strength in a safe and effective way. 

The course also includes 15 educational modules (and counting) that go in-depth on common pregnancy topics like diastasis, coning, pubic symphysis pain, and more. My goal is to educate and empower you so that you can have a strong and healthy body during pregnancy. If you want to stay active and reduce pain during each trimester, Movement Through Pregnancy is for you. And you can jump right in at whichever week aligns with your due date! 

Join Movement Through Pregnancy today and get a workout buddy from today until your delivery — and so much more. Hope to see you there!