Diastasis Recti

During my pregnancy I was very worried in my third trimester when Louis was growing rapidly, about the separation of my abdominal muscles: a condition called Diastasis recti.

Your rectus abdominis run vertically along both sides of the front of your stomach and as your pregnancy progresses hormones are secreted to allow them to relax and expand along with your growing belly.

Occasionally the abdominal muscles are too strong and instead of expanding they actually separate.

After delivery this highly elastic band of tissue in the middle of your belly will heal and come back together unless it loses elasticity and the gap remains. When this happens every time you contract your abdominals they appear to protrude. In most cases it will rectify itself within 2 months, however there are some proactive steps you can take to speed up the recovery and some things to avoid that might make it worse.

It is important to avoid all movements that contract the front rectus abdominals, especially after 12 weeks of pregnancy, causing them to bulge, like: traditional situps, back bends, Hundred, planks, crunches and lifting heavy objects.

I suggest all exercises that involve the oblique abdominals and transverse abdominals, using your exhalation as a support during the exertion: Assisted situps - oblique, Mermaid stretch with a twist, Side sitting/kneeling with a twist, slalom when jumping.

written by Marjolein Brugman

Marjolein Brugman is the founder of lighterliving and Aeropilates. “lighterliving is a movement and lifestyle choice we can all make. Let’s make it simple – make one decision a day to be better and watch the small steps lead to big changes. Eat smart, stay active, and you’ll live to feel a lighter life."