Diastasis Recti and Ab Training
Diastasis recti is a separation of the abdominal muscles that's common during and after pregnancy. Here's what it is, when to get help, and how core training fits in.
Diastasis recti is a widening of the gap between the two sides of your rectus abdominis, the "six-pack" muscle, along the connective tissue in the middle called the linea alba. It's very common during and after pregnancy, and it can also occur in other people. Many cases improve with time and appropriate training, but the right approach depends on you, so the most important step is getting assessed by a doctor or a pelvic health physical therapist before changing your ab training. This article explains the basics so you can have a more informed conversation with them.
This is general education, not medical advice or a treatment plan.
What diastasis recti is
Your rectus abdominis has a left and right side joined by the linea alba, a band of connective tissue running from your breastbone to your pubic bone. When this tissue stretches and thins, the two sides move further apart.
During pregnancy, this is a normal adaptation to make room for a growing baby, and some degree of separation is extremely common by the third trimester. For many people the gap narrows in the months after birth. For some, it persists.
It can also happen outside of pregnancy, for example with significant abdominal weight gain, and it's sometimes seen in men and in people who strain heavily with poor pressure management, though the causes aren't always clear.
Signs you might notice
- A ridge, bulge or "doming" down the middle of your stomach when you sit up, crunch or strain
- A soft or gap-like feel above or below your belly button
- A belly that sticks out even after other weight changes
- A sense that your core feels weak or disconnected
- Sometimes lower back discomfort or pelvic floor symptoms, though these have many possible causes
Doming during exercise doesn't automatically mean something is wrong, and not having obvious symptoms doesn't rule it out. That's why a professional assessment is worth it.
Why you should see a professional
A doctor or pelvic health physical therapist can:
- Measure the width and depth of the gap and, importantly, how well the connective tissue generates tension
- Check your pelvic floor, which is often relevant after pregnancy
- Rule out a hernia, which can look similar and needs different management
- Give you a progression tailored to your body, your birth history and your goals
If you notice a painful bulge, a bulge that doesn't go back in, or worsening symptoms, see a doctor promptly.
How ab training fits in
Once you've been assessed, many people are encouraged to train their core rather than avoid it entirely. Older advice to strictly avoid all crunches forever has softened for many people, and current thinking tends to focus more on how well you manage pressure and tension than on banning particular exercises. Your physical therapist is the right person to decide what's appropriate for you.
General principles that often come up, to discuss with your provider:
- Start with breathing and gentle activation. Learning to coordinate your breath, deep core and pelvic floor is often the first step. Our guide on breathing and core bracing explains the basics.
- Progress gradually. Move from low-load exercises to harder ones based on how your body responds, not on a fixed timeline.
- Watch for doming or bulging. Many providers use this as a sign to regress an exercise or adjust your breathing and bracing.
- Build the deep core. Exercises that train your transverse abdominis are often part of the plan. See deep core training.
- Return to harder exercises with guidance. Crunches, planks and loaded lifts may be reintroduced over time if you can control them.
Exercises that are often part of early rehab
These are commonly used, lower-load options. Only do them if your provider agrees they're appropriate for you.
| Exercise | Typical focus | Example starting dose |
|---|---|---|
| Diaphragmatic breathing | Breath and pressure control | 5 minutes daily |
| Pelvic tilts | Pelvic control, gentle ab engagement | 2 x 10 slow reps |
| Heel slides | Deep core control with leg movement | 2 x 8 per side |
| Dead bug, modified | Anti-extension control | 2 x 6 per side, slow |
| Side-lying leg lifts | Lateral hip and trunk control | 2 x 10 per side |
| Glute bridge | Posterior chain, pelvic control | 2 x 10 |
The doses are illustrative only. Your provider may suggest different exercises, a different order or a different volume.
Diastasis recti and visible abs
People often want to know if they can still get defined abs. Many can. Visible abs depend on two things:
- Body fat level over the muscle
- Muscle development and the tissue between the two sides
If the linea alba regains good tension, a separation may become much less noticeable. Some people retain a wider gap but still have strong, functional cores and visible definition. Others may be offered other options by their doctor if conservative care doesn't help enough. Progress is individual, and comparing yourself with others isn't helpful here.
Our article on abs after pregnancy covers the broader return to training after having a baby.
Fat loss after pregnancy
If you also want to lose body fat, do it gradually. A moderate deficit, enough protein and regular activity are the foundation, but if you're breastfeeding, recovering from birth or managing any health condition, your energy needs are different. Speak with your doctor or a registered dietitian before cutting calories. Tools like the TDEE calculator give general estimates but aren't designed for pregnancy or breastfeeding.
Common questions about specific exercises
People often ask whether planks, crunches or sit-ups are "banned." There's no single answer that's right for everyone. Some people tolerate these well after rehab; others need to wait longer or use modifications. The deciding factors are usually whether you can control pressure, avoid significant doming and stay symptom-free. That's exactly what a physical therapist can assess in person.
Where AbShred fits
AbShred is a pre-launch iPhone app that scores six ab zones from a photo for fitness motivation. It is not a medical tool and cannot assess or diagnose diastasis recti. If you have or suspect diastasis recti, get assessed by a professional first, and use any fitness app only within the guidance they give you. AbShred is for adults 18+; you can join the waitlist at abshred.com.
FAQ
Can diastasis recti heal on its own?
For many people, the gap narrows in the months after pregnancy without specific treatment. For others, it persists. A professional can tell you how yours is progressing and what may help.
Should I avoid crunches with diastasis recti?
Not necessarily forever, but don't decide on your own. Many people return to crunches after rehab once they can control pressure. Ask your physical therapist what's appropriate for you right now.
How do I know if I have diastasis recti?
Signs include a ridge or dome down the middle of your stomach when you strain or sit up. A doctor or pelvic health physical therapist can confirm it and check for a hernia.
Can men get diastasis recti?
Yes. It's most common after pregnancy, but it can also occur in men and people who have never been pregnant.
Can I still get a six-pack with diastasis recti?
Many people can develop visible, strong abs with appropriate rehab and fat loss. How it looks for you depends on how your connective tissue responds, which is individual.