Abdominal diastasis, also known as diastasis recti, is the separation of the rectus abdominis muscles that form the “six-pack.” It is most common in women after pregnancy but can also affect men, overweight individuals, and those with weak core muscles.
What many don’t realize is that there are different types of abdominal diastasis, classified by the degree of separation and severity of symptoms. Each type requires different care, from simple exercises to medical treatment.
In this article, we’ll break down the types of diastasis, how to identify them, their effects on health and aesthetics, and the most effective recovery strategies.
What is abdominal diastasis?
Abdominal diastasis occurs when the connective tissue called the linea alba becomes stretched and weakened, causing the rectus abdominis muscles to pull apart.
This separation creates a visible bulge or gap along the midline of the stomach, often noticeable during abdominal contractions.
Classification of abdominal diastasis
The types of diastasis are typically divided into mild, moderate, and severe based on the size of the separation.
1. Mild diastasis
- Gap size: up to 3 cm
- Symptoms:
- Slight bulge near the belly button
- Minimal weakness in the abdominal wall
- Rarely causes significant discomfort
- Treatment: usually responds well to specific core-strengthening exercises such as diaphragmatic breathing, pelvic tilts, and hypopressives.
2. Moderate diastasis
- Gap size: between 3 and 5 cm
- Symptoms:
- Noticeable bulge when contracting abs
- Occasional back pain
- Mild postural changes
- Treatment: requires physiotherapy or guided exercise programs to avoid worsening the condition.
3. Severe diastasis
- Gap size: more than 5 cm
- Symptoms:
- Constant bulge, even at rest
- Frequent lower back pain
- Reduced core stability
- Possible difficulties with daily activities
- Treatment: physiotherapy is important, but in some cases, surgery (abdominoplasty) may be necessary.
Abdominal diastasis vs. belly fat
Many people confuse diastasis with excess belly fat. The difference:
- Diastasis recti: muscle separation, often creating a gap or dome shape.
- Fat accumulation: increase in abdominal volume due to adipose tissue, without muscle separation.
Proper diagnosis is key to choosing the right approach.
How to identify the type of diastasis
A self-test can give you an idea:
- Lie on your back with knees bent.
- Place your fingers along your midline, near the belly button.
- Lift your head and shoulders slightly, engaging the abs.
- Feel the gap between the muscles.
The number of fingers that fit indicates the severity. Still, a medical evaluation and imaging exams are recommended for accurate diagnosis.
Effects of different types of diastasis
- Aesthetic: larger separations cause more visible bulges.
- Functional: moderate and severe cases weaken the core, affecting balance and breathing.
- Health: back pain and pelvic instability are common with more advanced diastasis.
Exercises for each type of diastasis
Mild diastasis
- Hypopressive breathing
- Modified plank (on knees)
- Glute bridge
- Isometric abdominal contractions
Moderate diastasis
- Physiotherapy-led core exercises
- Controlled functional movements
- Avoidance of traditional crunches and leg raises
Severe diastasis
- Gentle exercises may support stability but will not close the gap entirely.
- Professional guidance is essential.
- Surgery may be considered when symptoms significantly affect quality of life.
Exercises to avoid in all types of diastasis
- Crunches and sit-ups
- Full leg raises
- Long, unmodified planks
- Heavy twisting movements
These exercises increase intra-abdominal pressure and can worsen the separation.
Common mistakes when dealing with diastasis
- Assuming it’s just belly fat.
- Trying to “fix” it with traditional ab workouts.
- Ignoring professional help in moderate to severe cases.
- Over-relying on abdominal binders without strengthening the muscles.
Each type of diastasis requires a tailored approach
Understanding the types of abdominal diastasis is essential for proper treatment. Mild cases often improve with targeted exercises, moderate cases benefit from physiotherapy, and severe cases may require surgical correction.
What matters most is early detection and adopting safe, effective strategies to restore core strength and stability.
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