I used to be big into core work. Lots of planks, crunches, you name it. I was all about having the coveted six-pack abs.
Then I had kids.
My abs went missing.
And instead I was left with a saggy stomach that pooched up in the center like my skin was pitching a tent. If I touched said tent, I could feel a big gaping hole separating my abs. Not pleasant. Here’s what it looks like:
See the puckering in the middle? Sure sign you have DR.
See the colour adjustments I did? Sure sign my skin is too pale for colour photography 
It’s not uncommon for women to have Diastasis Recti after having babies. In many, it resolves on it’s own, but in my case, it never did. I tried wearing a brace, a girdle, anything to try and coax those pesky muscles back together. My core was weak and by the end of the day, my stomach looked like it was pregnant all over again because I didn’t have the core strength I needed to hold my inner organs in. After a few months of feeling very self-conscious and being afraid to do anything that might make the separation worse, I consulted a pelvic floor specialist. She diagnosed me with Diastasis Recti and we spent the next weeks working on building up my core strength. Not the six-pack abs that we all try to get but rather, strengthening the muscles underneath (the transverse abdominus). I went from having a separation that was 4 fingers wide to just under 2. Not healed but a drastic improvement that helped not only my self-confidence but also my posture.
Right now, I have a separation that is 1-2 fingers wide. I avoid traditional “core” work (i.e. crunches) because they are some of the worst things I can do for my core (even people who have never had babies can develop Diastisis Recti if they do intense core work incorrectly). I am much more aware of my posture and my core which I translate into everything that I do.
It’s not ideal and I wish I didn’t have this but by the same token, it’s hardly preventing me from living the active life I want. Because I am much more aware of my posture and core, it’s actually made me a better runner because I don’t let my form go lax when I’m running. Though I have to be conscious of what I take part in, my form and not to push myself by lifting weight that might cause my form to fail (and put undo strain on my core), it’s hardly stopped me from being as fit and active as I choose to be. If anything, it’s made me a better overall athlete because I’m not getting injured as frequently, if at all.
The woman I work with also suffers from this after having her third child! I’m going to pass your post onto her!!!! Thanks for sharing! Spa love!
Stephanie, thanks so much for sharing your story and photo. Lots of women suffer from DR and don’t even know it. I have a friend who educates trainers about pelvic floor issues and DR; did you see Kim (of the Fitness Doula)?
I actually talked to Kim on the phone a couple of years ago when I first figured out what I had! She was wonderful (and did a guest post for me!). If I lived in her area, I totally would have gone to see her.
Such a great post!!!! I had it during my first pregnancy and had NO idea that’s what it was until well after…luckily, mine went away pretty quickly on its own, but it’s good to know that you can do things to help it alone if it doesn’t!!! Definitely something I wish I had known about earlier!!!!
Me too! I waited so long thinking it would just heal itself! I don’t know that it will ever fully close but it’s worlds better after baby #2!
Now if only there was a magic cure for the extra belly skin issue..
Sadly I suffer from this
What are some exercises that can help strengthen and improve my condition, I’m sure I’m about an entire hand width separation lol.
No kidding
Thanks for a great post
The key is to strengthen the muscles beneath the “six pack”. Check to see if there is a pelvic floor specialist in your area that you can see. They can give you exercises to do that are so simple, yet effective.
I too had this after my second pregnancy, thankfully, it went away on its own with time and correct exercise. It can be a dangerous trip to recovery after childbirth and this topic is certainly something that should not be ignored or taken lightly! Thank you so much for this information and sharing your story with others!
I’ve never heard of this before. I appreciate you sharing this information with us!
thank you for opening up and sharing this. I never heard of it before.
Thanks for posting. I too have this after my daughter was born nearly 3 years ago and I am still 2-3 widths. I never thought to try a pelvic floor specialist. What exercises have you done?
Kegels and lots of simple, yet effective strengthening exercises for my core. I highly recommend seeing a physiotherapist trained in pelvic floor rehab. I’m still 1-2 widths but I started at 4-5 so the progress has been good. Plus, they can do an internal to make sure your pelvic floor muscles are strong (if they aren’t, then they can help there too). Good luck!
Thank you for posting this. I wish more people understood that a strong core does not equate with 6 pack abs. Dr. McGill- the world’s expert on the lower back- has been known to say that our backs have “x” number of bends in them before pain begins. We can choose to do 100 crunches today or tie our shoes when we’re 80.
A strong core can be accomplished with planks, bridges, and side planks. The core is MORE about resisting motion than creating it.
So a 6 pack may not be in your future. How often in real life do we go around exposing our mid-sections? I’d rather have fabulous arms, shoulders, and legs that people can see all the time than a 6 pack that I have to expose…
I am completely with you! In my 20′s, I was all about the 6 pack abs. Now, a flat(ish) stomach is enough. I’d MUCH rather have (and need to really focus in on) beautiful sculpted arms and legs. I can’t wait for my gym membership to activate (new gym about to open) so I can start working toward that goal!
The definition of diastasis recti is a mid line that is more than 2 finger-widths, or 2 centimeters (Europe) and the goal of diastasis rehab is to reduce the width of the mid line to less than two finger widths. So your rehab was successful.
Every woman’s mid line is a bit wider after pregnancy than before.
Basic rehab for diastasis starts with strengthening the deepest abdominal muscle, the Transverse Abdominis, or TvA. This is our body’s internal “girdle” and when contracted, compresses the abdomen.
Because the TvA works with the pelvic floor and Multifitus (deep muscles close to the spine) to provide stability, re-strengthing the pelvic floor muscles in conjunction with the TvA is important too.
Wearing a splint does not close the mid line. Specialty rehab exercises that strengthen the TvA and then most importantly, exercises that train the muscle to function properly as a stabilizer is the most effective treatment.
You can find out more about how to prevent, test for, and rehab diastasis at: http://befitmom.com/abdominal_separation.html
I did not know about this (never been pregnant) but I have had issues with core stability and injuries. The transversus and multifidus muscles have been key for me as well. It’s great that you found treatment that finally helped!
I too have been dealing with this. I feel like I can really relate to your story. I was just wondering where things are at for you now, since this post was from last October.
Hi Alicia! Things are going well. I waiver between 1-2 fingers in separation but in comparison to where I was at, at this same point after my first baby, I’m noticing a huge difference. My core is much stronger and therefore my running and everyday activities are much easier to do and without backpain after. I don’t know if I’ll ever get it closed up completely but I still do my best to avoid activities and exercises that make it worse and focus on core strength rather than “cosmetic strength”.
Hi Stephanie,
I have a severe separation and recently consulted with a plastic surgeon. He told me my diastasis is a 9 1/2-10 on a scale of 1-10.
Out of the 40-50 repairs he does yearly he only has 3-4 cases like mine. I truly do not want to have to go through surgery but he thought mine was to far gone to be fixed with physical therapy . I am also a runner and do suffer from lower back pain. Insurance doesn’t cover the surgery which is unfortunate.. Perhaps they will be paying for my bulging disc surgery in the future. I am looking into physical therapy to strengthen my core in the meantime. I would love to see a side view picture of your tummy or before and after photos since strengthening your core muscles. Thank you for sharing your story.
Anne
Hi Anne,
the most recent pictures I have would be in the Body After Baby series I ran. Not much has changed in terms of appearance for me since I did that series. I can definitely understand not wanting to go through with the surgery but if it is feasible to have done, I think it will make a tremendous difference for your back pain and your running. It’s definitely not an easy decision. Best of luck and know that I’m routing for you!
Thank you Stephanie. It is reassuring that you were able to close your gap a bit. I was curious about how much difference you saw in the bulging of your belly after strengthening and closing the separation a bit. I can’t see my toes when I look down! For the past 5 years I have been 4 months “pregnant” and forget it when I indulge on a holiday..5 months prego at least!
I am of normal weight, long-legged but very short-waisted.
To repair diastasis recti after pregnancy, you need to start by building a lot of strength back into your deepest abdominal muscle, your Transverse Abdominis, or TvA. When contracted, the TvA compresses the abdomen. The TvA does not move bone.
Then after this muscle has regained adequate strength, you need to do specialized postnatal rehab exercises that train the muscle to function properly as a stabilizer. This step is key. It is critical to perform exercises that train the TvA to functional properly in relationship to other muscles along its kinetic chain. Many diastasis rehab programs overlook this critical step.
If your mid line is very wide, more than 3 finger-widths, you can also add manual splinting of your mid line with your hands to assist your TvA.
In the mean time, do not perform ANY abdominal exercises that lift/flex the upper body off the floor or against the force of gravity, as these moves will make the condition worse. No crunches, oblique pulses, roll-ups, roll-downs, most Pilates mat work, and yoga moves like “boat pose.”
All women with diastasis should use the “log roll” technique when rising from the floor, or getting out of bed to protect their mid lines.
BeFit-Mom
I’m mostly back to “normal”. But I find that when I’m pre-menstrual, I’m very bloaty, much more than before kids. The separation sucks but at the same time, really focusing on it and strengthening the TA’s have made my core much stronger than ever (even if I don’t have a 6-pack to show for it
)
I recently discovered I have mild diastisis. I think I have had it, just flared up when I added more bootcamp style workout & more ab work to usual routine of running and weights. Anyone have recommendations of a safe weight routine to do?