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Exercise – Diastasi recti (Abdominal Muscle Separation)

October 17, 2016


Diastasi recti (Abdominal Muscle Separation)

Diastasis recti is a condition where the two right and left sides of the rectus abdominis (your "six-pack" muscle) spreads apart at the body's mid-line (the linea alba).

Separation occurs in response to your uterus pushing against the abdominal wall and pregnancy hormones which soften connective tissue.

Separation can occur at any time in the last half of pregnancy but is most problematic after pregnancy when the abdominal wall is weak, when there is no longer a baby inside to aid support. 

Premature separation can also be seen as early as 20 weeks.

How to Avoid Abdominal Separation During Pregnancy

Factors during pregnancy that can cause premature separation:

  • Poor Posture
  • Daily Activities
  • Incorrect Exercise
  • Multiple Pregnancies
  • Subsequent pregnancies (pregnancies too close together-) when the muscles have not returned back to their pre pregnancy strength or closure
What to do!

If you want to reduce your diastasis then you 1st need to address the things you do daily. Poor posture is held over numerous hours and days and daily activities can also be done for many hours. Anything you do over a long period of time will increase this condition very quickly.

Incorrect Exercise during Pregnancy

Exercise in the gym is completed in minutes and we can easily avoid exercises that increase separation if we know what they are. 

All frontal Planks on the swiss ball or on the floor, full or kneeling press ups should be avoided during second and third Tri-mesters and more suitable core strength exercises should be done.

This photo was taken for this article: FRONT PLANK: As you can see there is increased pressure downwards regardless of how strong the abdominal muscles were prior to pregnancy.

Poor Pre & Post Pregnancy Posture

Poor Posture can be harder to correct. Some of us may have had poor posture for many years. Sway back posture is the main culprit of premature separation.

Prior to pregnancy in a sway back posture the core and gluteus muscles along with the mid trapezius in the middle back are long and weak. 

This incorrect posture pushes the hips and tummy forward, weakening the abdominal muscles further pre & post pregnancy.

This picture shows, "Sway Back Posture" post pregnancy. Long and weak abdominal muscles, hips and tummy pushing forward

If poor posture is not addressed and continues during pregnancy lower back pain is inevitable and increased separation will be caused due to the abdominal weakness and continued pushing forward of the uterus. 

Specific pregnancy strength and postural correction exercise are what is needed.

You need to check your own posture, as you can make the changes you need to today. Link: Pregnancy Posture


Daily Activity:

Possibly one of the worse daily activities that will increase separation is pushing a buggy incorrectly. Many of us will push a buggy several hours during the week!

In this photograph this position you are leaning too far forward and rely on the buggy for support not your own muscles-your core strength, there is also a lot of upper body tension through the neck and shoulders. 

In this incorrect pushing position you are pushing down from your tummy increasing separation.In the correct position your hips are tucked under and you are supporting yourself as opposed to the other way round. You can use your glutes and leg muscles instead of your lower back muscles.There is no upper body tension. 

Decrease weight if possible especially if walking up hill, I would always ask the oldest child to get out and walk if and when possible.

Multiple and Subsequent Pregnancies 

Subsequent pregnancies that are close together should not mean that you cannot prevent premature or an increased diastasis recti and just because you are carrying a multiple pregnancy doesn’t mean you will have increased separation. It is paramount that you close the separation after each pregnancy.

Diastasi recti

Find out how the Birth2FitMum Program can repair your Diastasis Recti

The Pregnancy Exercise Program has taken years to develop and is available globally at

Pregnancy Exercise has kindly provided a 10% Discount to all AbdoMend customers.

Enter ABDOEX at checkout

You can contact Lorraine, if you have any questions relating to this article or exercises on repairing Muscle Separation.

Wearing a Pregnancy Support Band can reduce or prevent Diastasis Recti

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*Abdomend in Australia and the AbdoMend™ products and information is to be used in conjunction with Doctors care and does not substitute for a Doctors care. Any fever or signs of infection please call your Doctor.

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Size Guide

Use current clothing size - adjust for pregnancy gain if ordering early in your pregnancy. 


 Sizing Guide


Clothing Size


Waist Size


AU 6-16

UK 6-16

USA 2 -12 


AU 32 - 36

UK 32 - 36

USA 32 - 36



AU 16 - 22 

UK 16 - 22 

USA 16 - 22



AU 36 - 44

UK 36 - 44

USA 36 - 44


*Tip! Sizes 20+ please check that the 18cm width will provide enough coverage for your individual body needs.