What is abdominal diastasis: understand the condition and how to treat it

Abdominal diastasis, also known as diastasis recti, is a condition that affects many people, especially women after pregnancy. It occurs when the abdominal muscles separate, leading to a visible gap in the midline of the stomach.

Although often considered a cosmetic issue, abdominal diastasis can also cause discomfort, back pain, and reduced core strength.

In this article, we’ll explain what abdominal diastasis is, its causes, symptoms, degrees of severity, treatments, and safe exercises to help recovery.

What is abdominal diastasis?

Abdominal diastasis happens when the rectus abdominis muscles — the “six-pack” muscles — separate due to the stretching and weakening of the connective tissue (linea alba).

This creates a visible gap or bulge along the midline of the abdomen, especially noticeable when lying down or doing abdominal movements.

Main causes of abdominal diastasis

1. Pregnancy: the most common cause, as the abdominal wall stretches to accommodate the baby.
2. Excess weight: constant abdominal pressure can weaken the connective tissue.
3. Sedentary lifestyle: weak core muscles increase the likelihood of separation.
4. Incorrect exercises: doing traditional sit-ups or crunches excessively or improperly can worsen the condition.
5. Aging: natural muscle tone loss contributes to abdominal weakening.

Common symptoms

• Visible bulge or “doming” in the stomach area, especially when contracting the abs.
• Weakness in the abdominal wall.
• Lower back pain due to reduced core stability.
• Poor posture and discomfort during daily activities.
• In severe cases, functional issues with support for internal organs.

How to check for abdominal diastasis

A simple test can help you identify it:

1. Lie on your back with knees bent.
2. Place your fingers on your abdomen, above the belly button.
3. Lift your head and shoulders slightly, as if starting a crunch.
4. Press your fingers into the midline.

If you feel a gap of two or more fingers between the muscles, diastasis may be present. Always confirm with a doctor or physical therapist for an accurate diagnosis.

Degrees of abdominal diastasis

• Mild: up to 3 cm separation
• Moderate: 3–5 cm separation
• Severe: over 5 cm separation

The wider the gap, the greater the risk of complications and the more advanced the treatment required.

Treatments for abdominal diastasis

Specific exercises

Focus on deep core activation, such as transverse abdominis contractions, pelvic tilts, and modified planks.

Physiotherapy

Pelvic floor and abdominal rehabilitation with a trained physiotherapist.

Postural correction

Maintaining proper posture reduces pressure on the abdominal wall.

Support belts

Abdominal binders or wraps can offer temporary support but are not long-term solutions.

Surgery (abdominoplasty)

In severe cases where exercise and therapy don’t work, surgery may be recommended.

Safe exercises for recovery

1. Diaphragmatic breathing – helps engage the deep core.
2. Hypopressive exercises – reduce intra-abdominal pressure.
3. Glute bridge (pelvic lift) – strengthens glutes and stabilizes the core.
4. Modified plank – done on knees, avoiding excessive pressure.
5. Isometric contractions – gentle core engagement without movement.

Exercises to avoid

• Traditional crunches or sit-ups.
• Leg raises (abdominal infra).
• Intense rotational movements.
• Planks or exercises that create strong abdominal pressure.

Prevention tips

• Strengthen the core during pregnancy with safe exercises.
• Maintain a healthy body weight.
• Avoid sedentary habits that weaken abdominal muscles.
• Resume exercise postpartum gradually, with professional guidance.

Awareness and proper care make the difference

Abdominal diastasis is common but requires attention. Identifying symptoms early, seeking professional help, and following a safe recovery plan can restore abdominal strength and function.

With specific exercises, physiotherapy, and lifestyle adjustments, many cases can improve significantly without surgery.

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