Diastasis Recti What Exactly Is It and just how It’s Treated

 

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How We Treat Diastasis Recti | Physical Therapy

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Diastasis recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. Diastasis recti is very common during and following. “Diastasis” means separation. “Recti” refers to your ab muscles called the “rectus abdominis.” When the ab muscles move aside like this, the uterus, bowels, and other organs have only a thin band.

Diastasis recti, also called rectus abdominis diastasis (RAD), is a separation of abdominal muscles sometimes caused by pregnancy, obesity, prior abdominal surgery, or connective tissue disorder. Diastasis recti in men happen when an excessive amount of weight loss is put on your abdominal muscles. This can make them stretch and isolated.

The partition in the muscles permits what’s inside of the abdomen, for the most part, the intestines, to push through the tissues. This structures a lump. Diastasis recti is a separation of the abdominals muscles. It is a naturally occurring thinning of the linea alba (the fascia which holds your six pack together). This allows your abdomen to stretch and grow a human inside you.

It is completely normal and the majority of women experience abdominal separation during/after pregnancy. Physical therapy done consistently and over time is usually enough to correct cases of diastasis recti. Surgical options do exist and may help in very severe cases, but surgery is often unnecessary, and therefore, very rare. A health expert will diagnose the condition before prescribing any therapeutic procedure.

Carefully watch out for symptoms mentioned above to identify diastasis recti. Here are some diastasis recti treatments: 1. Surgery. An operation or surgery will help you eliminate diastasis recti.

The surgery can be conventional, laparoscopic, or endoscopic. As a result, people with diastasis recti can have back pain, constipation, and possibly even a hernia. Diastasis recti surgery repairs the damage, bringing the rectus muscles back to their original position and strengthening the abdominal wall. Also known as: Tummy Tuck, Abdominoplasty.

Diastasis recti is classified as a gap of roughly 2.7 cm (just over an inch) or greater between your abdominal muscles, which roughly equates to two fingertips. A gap of four to five fingertips is considered severe diastasis recti. For a more exact read on your separated abdominal muscles or to check for hernias, you could get an ultrasound. It is crucial to recognize the symptoms of diastasis recti in men as the thinning of the muscle tissue can promote a hernia from protruding nearby organs.

Diastasis recti treatment for men includes several specialized exercises that target the muscles. We have outlined five diastasis recti exercises for men below. 1. Exercise #1.

List of related literature:

• The physiological Diastasis recti abdominis in a normal pregnancy (from the 5th month of pregnancy), which occurs in nearly every pregnant woman and gradually regresses after birth, should be differentiated from those pathological forms of Diastasis rectithat do not recede.

“Sobotta Anatomy Textbook: English Edition with Latin Nomenclature” by Friedrich Paulsen, Tobias M. Böckers, Jens Waschke, Stephan Winkler, Katja Dalkowski, Jörg Mair, Sonja Klebe
from Sobotta Anatomy Textbook: English Edition with Latin Nomenclature
by Friedrich Paulsen, Tobias M. Böckers, et. al.
Elsevier Health Sciences, 2018

As the patient lifts her head, you may see the diastasis recti, or separation of the abdominal muscles, which occurs during pregnancy.

“Physical Examination and Health Assessment Canadian E-Book” by Carolyn Jarvis, Annette J. Browne, June MacDonald-Jenkins, Marian Luctkar-Flude
from Physical Examination and Health Assessment Canadian E-Book
by Carolyn Jarvis, Annette J. Browne, et. al.
Elsevier Health Sciences, 2018

Diastasis recti

“Pediatric Nurse Practitioner Certification Study Question Book” by JoAnne Silbert-Flagg, Elizabeth Sloand
from Pediatric Nurse Practitioner Certification Study Question Book
by JoAnne Silbert-Flagg, Elizabeth Sloand
Jones & Bartlett Learning, LLC, 2010

Diastasis recti abdominis, separation of the abdominal wall musculature, can be noted with light palpation over the midquadrant.

“Pediatric Physical Examination E-Book: An Illustrated Handbook” by Karen Duderstadt
from Pediatric Physical Examination E-Book: An Illustrated Handbook
by Karen Duderstadt
Elsevier Health Sciences, 2013

This usually manifests as a bulge or protrusion in the midepigastrium surrounded by the diastasis recti and is most often properitoneal fat or a portion of the falciform ligament.

“Current Surgical Therapy E-Book” by John L. Cameron, Andrew M. Cameron
from Current Surgical Therapy E-Book
by John L. Cameron, Andrew M. Cameron
Elsevier Health Sciences, 2013

A diastasis recti decreases the ability of the rectus muscles to stabilize the core, which results in the formation of MTrPs in the abdominal musculature, which can cause pelvic pain and dysfunction.

“Orthopedic Rehabilitation Clinical Advisor E-Book” by Derrick Sueki, Jacklyn Brechter
from Orthopedic Rehabilitation Clinical Advisor E-Book
by Derrick Sueki, Jacklyn Brechter
Elsevier Health Sciences, 2009

Diastasis recti occurs more often in pregnancy and the postpartum period.

“Mosby's Guide to Physical Examination E-Book” by Henry M. Seidel, Rosalyn W. Stewart, Jane W. Ball, Joyce E. Dains, John A. Flynn, Barry S. Solomon
from Mosby’s Guide to Physical Examination E-Book
by Henry M. Seidel, Rosalyn W. Stewart, et. al.
Elsevier Health Sciences, 2010

As the woman lifts her head, you may see the diastasis recti, the separation of the abdominal muscles, which occurs during pregnancy, with the muscles returning together after pregnancy with abdominal exercise.

“Jarvis's Physical Examination and Health Assessment E-Book” by Helen Forbes, Elizabeth Watt
from Jarvis’s Physical Examination and Health Assessment E-Book
by Helen Forbes, Elizabeth Watt
Elsevier Health Sciences, 2011

The rectus abdominis muscles may remain separated at the midline, a condition known as diastasis recti, which is most likely to occur in grande multiparous women or in those who have had a multiple pregnancy or polyhydramnios.

“Mayes' Midwifery E-Book: A Textbook for Midwives” by Sue Macdonald
from Mayes’ Midwifery E-Book: A Textbook for Midwives
by Sue Macdonald
Elsevier Health Sciences, 2011

Diastasis recti is a separation of the rectus abdominis muscles without a defect in the abdominal fascia.

“Sleisenger and Fordtran's Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features” by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
from Sleisenger and Fordtran’s Gastrointestinal and Liver Disease E-Book: Pathophysiology, Diagnosis, Management, Expert Consult Premium Edition Enhanced Online Features
by Mark Feldman, Lawrence S. Friedman, Lawrence J. Brandt
Elsevier Health Sciences, 2010

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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109 comments

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  • Learning about this changed my life in one week. Ive been stuck with baby belly for 10 years and pretty much told this is my existence and being told this i look pregnant all the time. I hide from pics etc. since I started this exercises to train it was like rapid change. I didn’t engage my core correctly bc I had digestive diseases that caused me pain when I did certain ab exercises. Then I found I’ve been doing them wrong and worsen my stomach more and more over the years bc I would over exert and didn’t engage my core. I also have severe back and neck pain and can’t do anything for long. Its like my body mid section has no control. I was almost convinced it was because of my c section and maybe they messed something up and was told that sometimes ppl get stomach problems after it… but Now that those things are not factors anymore and treatment squared away I was able to do the right exercises properly. It’s like I’m getting back to who I was. So happy to have found this and this FIXED my chronic constipation that’s been ruining my life for years. Doctors did all kinds of test and nothing else was the matter and was sent to a nutritionist. Nothing really improved it much. It just felt like I was too weak and was straining badly. Sorry for the tmi but it ruined my life. I’m just happy now so many ppl like u are putting out info like this bc I really found my cure and it couldn’t have came in a better time… this is so amazing thank you ����

  • Hi dear…I have watched your 3 4 videos and been doing the exercises u suggested to close the gap caused by DR..Its been more than a month but I cant notice any difference..Can you guide me more??

  • I guess 48 years later is too late to start these exercises. LOL. Even though I had always had a very “flat” abdomen after 2 babies and was within 5 pounds of non-pregnant status, I had the midline bulge, the doctors dismissed my observation and credited it to mid 30’s pregnancy and stated there was no solution except to accept my new body image. Maybe I would have been too lazy or occupied with 3 children to adhere to an exercise program anyway. (Got the Kegels down pat!) Hope practitioners like Dr. Jen can get this word out. Meanwhile, I will coninue to work on acceptance and put on my Spanx for special occasion outfits.

  • I literally JUST found out this morning that I have Diastasis. My daughter is now 4. I’ve always been into fitness but thought that this is how my tummy was gonna look. The recent exercises I’ve been doing have actually been worse for me.
    I had no idea & have been freaking out this morning.
    Thank you for your helpful video to all of us!

  • May I presume that these procedures apply to men as well as women? I have a very large umbilical hernia, and my internist has told me that surgeries are quite prone to failure. I’d prefer to use your techniques.

  • Hi Michelle, I just found your exercise and I have been going the wrong exercise for 6 years now, I want to know if this exercise will help heal me 6 years of wrong exercise?

  • Hi I am a future osteopath and I love your videos! I would like an advice from you if it’s possibile: I am not post pregnancy but I have a low belly fat that I can’t get rid off. I tried so many Abs exercise and I was wondering if these exercises on the deep core muscles would be useful for my situation. Can you help me?

  • Hello, my question is when is it safe to start crunches and planks after you’ve worked on this problem? How long should we work on it before doing more intense core exercises? Any help would be greatly appreciated. I really don’t mind the wait. I wanna make sure I do this right. I had twins almost 10 years ago after five other single pregnancies. Always bounced back after my single pregnancies but had a diastasis recti although I never realized that’s what was going on pre YouTube days. Then with my twins I worked hard and lost a lot of weight by the time they were 5 months, then stopped working out and went full on mommy mode not time for me the past 10 years and gained it all back.

    But once it all fell apart I tried getting it back a few years ago and it’s been hard but I’m getting there. I’ve gone up and down with acceptance and trying to get it off. I’ve finally made a difference with intermittent fasting, a belly binder, but I know exercise is key. When I was younger I could lose weight like nothing, just eat less or work out 20 minutes a day and poof, gone. But now as I get older it’s sooooo much harder to get it off that I’ve given up at times, but I’m more determined than ever. I don’t mind aging, but I’m not gonna let it all go weight-wise, then it’s all over. I’m 41.

    Long story short, I’m starting to lose weight but realize I have this problem and I may have made it worse at some point in the past few years when trying to lose the weight I gained back. Um, so here I am a mess. I’ve done a belly binder, which I know you’re supposed to do with exercise but couldn’t make time to do the exercises. I work and sit at my desk all the time. If I’m not at my desk I’m doing something for my kids. I am finally ready to do this and want to do it right. I’ve saved your video and a couple other safe ones to my favorites tab on Edge, but just want to know when am I in the clear to move forward with planks and crunches. I love them and it was a bummer when I realized they were making my belly worse.:( lol.

  • I have had prolapse repairs after the birth of my daughter then surgery for an umbilical hernia I have been terrified to do anything exercise related my gap was 5 fingers about 2/3now hopefully this helps

  • Oh gosh! I have all symptoms and have been making it worse by doing crunches thinking it would help. Im 15 months postpartum and I hope I found you sooner �� I definitely am looking forward to your program because I want to follow it �� So glad I found and subscribed to your channel. Best wishes ��

  • hi.. i am a 36 old man..a year ago i lost 15kg and now im almost fat free..the problem is..my stomack pulled back since i dont eat to much now..and it left a hole in my muscles..i have a hole in my upper abdomen and under my left rib cage..its like the muscles are torn..i have a bit heavy work so every time im on my feet and working more than 2 hours..and i have to finish the shift for full 8 hours..i get a horible back pain and my stomach bloats and hurts so much i allmost pass out every day at work..i have seen a doctor and they knew nothing:S so i am taking pain pills every day..i will try what you are saying but i was just wondering if you know anything about it or will it even help because im kinda desperate..i dont think i can keep my job this way and i really need it..i dont even know if stomack is suppose to become full of air and hurt from diastasis recti..i know it does but i dont know if it should hurt this much:S i was checked for tumors and checked all organs and spine and everything is ok with organs and bones.. if u can help in any way i would be very thankfull..sorry for my english its not my language.. P.S. i dont have hernia..witch is strange

  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I believe I have this. I have measure 3 fingers between my abdominal walls. My daughter is now 2 and I’m just realizing that’s I have this. I have been complaining about my stomach and too ashame to say about the little squirt when laughing or scared

  • Hi, can i do this exercises if i have umbilical hernia, is there any risk to strangulate it, if so?…and, do you also have a video for fixing umbilical hernia? When i press the belly button, in certain exercises, the right is to exhale, right? I ask bcs recently i have seen the opposite, inhaling…Tyvm

  • I am a very physically fit guy. I exercise 5-6 times a week of some sort. My abs have all of a sudden lost definition and there seems to be a bulge just above my belly button that goes up to my ribs. (gets thinner as it goes up) its dead center between my abs. Also I have what seems to be a beer gut and lower back pain. I have done a ton of research but im still not sure if what I have is a Diastasis. reason being when I lay down on my back and do the finger technique to feel the gap, the gap doesn’t seem to be where the lump is. I can feel the gap (about 2 fingers) around my belly button and below it. Above seems to feel normal, but that’s where my bulge is. I am using the bathroom regularly, no blood, no pain. I am thinking of going to the doctors but would first like to get an experts opinion.

  • I’ve noticed for many many years when I do situps or serious ab workouts I have the ridge on my stomach it looks like a spine coming out of my stomach when I strain my abdominal muscles. If this has been a problem for years can it be corrected by exercise only.  Can it be confirmed by a doctor what it is??

  • Hello! Thank you so much for this video! Tried the workouts today and felt great engagement. I spent some time doing intense ab workouts that I shouldn’t have and have stopped them and am focusing on repairing now.

    My question is I feel like my right side is much stronger than my left. Should I do more exercises on the left side to compensate?

  • Can an appendectomy cause this condition? I ended up with an umbilical hernia as a result of an emergency laproscopic appendectomy. I had it for about 6 months before it popped out and I had to get ER surgery (surgery #2). Now it’s about 4 months later and I’m getting a little squishy puff above my belly button AGAIN, but with no pain. I’m curious if the hernia has relapsed or if it’s just diastasis recti and can be fixed without surgery! I don’t want any more surgeries!!

  • Hello, it looks like I may be the only guy on this comment section. I have DR. 10 years ago I was exposed to some nasty mold and contracted a chronic cough that lasted for about two years. Every cough made
    My mid section feel like it was coming apart. Later I found out I had this deformed midsection when I did some sit-ups. I was afraid to go any further because I didn’t want to exasperate my problem. Don’t want to sound like a typical guy but will this work for me and how long before I start seeing results? A part of me wants to start doing planks and sit-ups right away. It’s quite frustrating for me.

  • Hi! I am 14 weeks pregnancy with my second baby and I was diagnosed with this. I have actually had this undiagnosed since my first. Is there anything I can do now while I’m 14 weeks pregnant to help/prevent any further separation? My OB is planning on putting me into PT after my baby is born, but I would love to start working on this now.

  • Hi i have this, my doctor said i can lift weights and go gym, but everything i read about it says not do exercises like crunches & Ab work??

  • Hi Michelle thank you so much for this informative video, had my last baby no.4 in 2018 April, can these exercises still help me, i look pregnant, my stomach is hard when i stand but soft when i lay down i did the test that i watched in your other video i get about 3 to 4 fingers in and i also have spina bifida so i suffer with lower back pains.
    Thank you in advance��❤

  • I really like your videos Michelle, they have good explanation and take things slowly. I have a 15cm diastasis and have been told that my muscles are thin. I plan to start regular exercise to try and improve this but don’t know how much of an improvement I could expect to get. What would your advice be on this please?

  • Great to see women’s health topics. Hope to see more in future reference safe prolapse types exercises too.
    Didn’t know Diastasis also happens to some overweight or men.

  • Hello I had my baby 10 months ago, my baby was 10.4lbs. Know it’s hard to get rid of the pouch and I have been eating good and I even did intermediate fasting, me thinking nothing else doesnt work and it hasn’t worked. Know before this fasting I did sit up jogged and I had to stop this exercises because my pain was in pain my stomach hurt just unbelievable. I cant lay on the floor because it hurts. I came across your video because you explained everything clearly of what can we feel. What can I do?

  • Thank you for the video.. I’ve been wondering why my stomach won’t just go away… didn’t know my muscles was seperated…thanks for all the info

  • Hi Im new to the channel and I was told I would need surgery or it will only get worse I didnt believe him but I look bloated and its painful after I eat I have 3 children last was 1 year ago but this scared me so know I’m all about trying to loose the weight and close the gap!

  • I’m experiencing lower back pain only… Whenever i sit in an odd position sometimes. Other than that i don’t have any problem. And my tummy is not what it used to be.
    I’m new to your channel and i really like it.

  • Thank you so so so so much. My daughter is 3 1/2 and I’m only realizing it’s a problem. Most other programs don’t go through the detail needed to activate the right muscles and keep them activated. Thank you so much for the time you’ve taken to do these videos

  • How do you get your doctors to listen to you? I had a 10lb kid, I’m 5’5” and I had a c-section. It’s played part in my overall deterioration (best word I can find) I’ve tried to seek medical help but it’s like they don’t even hear me. Yet they tell me I have this. I wish I knew about this before I got pregnant.

  • Hi I’m very new. I’m new to the term and your channel.
    My symptoms are what you say and I hv 3 fibriods. Sizes are 3,2and.08.

    I hv changed my diet. I had been doing crunches….but now I’m watching the video you created.

    I’m Doing the challenge of the 3 simple excerises. However, I dont really feel anything….I hope I’m doing it right are time goes on.

  • Hi, thanks for the video. I came to know very recently on this Diastatis recti. I had a mummy pouch as if I am 6 months pregnant that’s the only symptom. Now I am start of with the exercises.

  • Thank you for the great explanation to show how to activate the lower tummy and transverse abdominals correctly. This is one of the best videos I’ve seen for Diastasis Recti Exercises.

  • Hi Michelle, I have a doubt… I delivered by first baby one yr before… it’s c section…. I still have a bulged and stubborn stomach below my chest exactly near upper abdomen… And also while I lie down on my back the stomach is flat… And when I lift my head while lying down… My belly button comes out.. Is it recti diastasis.

  • I had three pregnancy and they all involved c-sections. I pretty much had my kids every close together before having kids I use to work out but while pregnant didn’t and after that found my self very busy with them and getting use to my new life style. Many women got pregnant around me just like me the difference they didn’t have csection and I saw how after having there babies their body went back to normal within 6months to a year but mine didn’t and I would express my concerns to the doctors and the people around me but everybody kept telling me don’t worry it takes time for the body to heal and your young kids so I was like ok. Then I started developing abdomen pain a lot I can even do a sit up still, I have a lot of lower back pain and I have problem using the bathroom in order for me to be able to use it I had to hold my abdomen where it hurts to be able to use it I told this to my doctors and all they did was send me for and ultrasound then repeated that all was fine but it don’t look fine and it don’t feel fine. So I stopped going to the doctors and just let it be but I am 29 years old and never felt or looked worse I love my kids but hate what happened to my body I have zero confidence in this new body I gained after pregnancy. Not to long ago I had some friend tell me I could still change it don’t let this do this to you all you have to do is workout we are pretty sure that will help you so then they being motivating me to workout again so I could start feeling good about my self but in the working out I noticed I couldn’t do sit ups at all I have no abdominal strength no matter how much I being working out for and when I tried to work out my core I totally felt no muscle being worked so I started questioning my self again how am I so young and this is happening and feeling down and uncertain. then I googled what I was feeling and found out that I might or I am pretty sure I have diastasis recti and I need help! It’s being 7 years sense my last pregnancy and I though because I was young that I would look good after pregnancy like many other moms do and that was not the case the more time passes by the more I hate to look at my self I need help fixing my problem or at least making it a little better!

  • Questions: Is this suitable for any age and will it work on a diastisis that happened over 10 yrs. ago and is still present? Also, I had a physical therapist tell me that there was no fixing a diastis and that it was something a person just had to learn to live with; that it would never go away. Is that true?

  • I don’t want to have surgery. I have a 4 finger gap stomach split delivering 4 babies and the last one was a 12 pound baby vaginally this past May 30th. I need help and I need exercises and I don’t want to lose hope. I want it to close and I believe it will. Has anyone on here ever had a significant gap and was able to close it naturally?

  • Thankyou for this video I have a 9.5cm gap so you can imagine how big my bulge is. I had my second child 4 years ago and now I’m desperate to get rid of my big tummy it’s affecting my daddy to day life and I was told only way to get rid of this is surgery. Pls could you help me.

  • Do you have all the symptoms of diastasis recti or just a few? Tell me below! If you are new to my channel be sure to say hi in the comments so I can welcome you to our awesome community:) Here is what to watch next: How to check for diastasis recti: https://youtu.be/1YxnXsfQEVg and How to get rid of diastasis recti with 3 simple exercises: https://youtu.be/sNcmGhLI4Hk

  • im 45 years old and my youngest child is 15years old.. i have been exercising my core with planks and crunches.. nothing happend.. until i saw this video.. im new to this diastasis recti.. maybe i have im not sure.. what shall i do?

  • Hi, I have a question. I have a hiatus hernia and a small ventral hernia. The surgeon my doctor referred me to has said several times that surgery is not needed, as the ventral hernia is still relatively small. I have a large tummy and asked him if core exercises are safe. He said yes, that they would help to strengthen my abdominal muscles and possibly help my hernia. He also mentioned how my abdominal muscles are “weak”, and also said something about the center of abdomen not being “close”. So, would these types of exercises in this video help what I mentioned? He wasn’t specific on what exercises to do, so I’ve been searching on YouTube and came across this. These seem gentle enough.

  • My dr never found out DR. I found out by my self. Then was pregnant again. Lucky I never had back pain through my second pregnancy despite having a 10 month old and upon my feet job. I got a n umbilical hernia and 5 to 6 cm gap and I am looking for ever pregnant, which is frustrating oh and I bloat like a ��..

  • The only symptom I’ve ever had on this list is peeing when I cough yikes does that mean I have it??? I have suffered from more frequent urination since I became pregnant with my first child and now I’m pregnant with my second in my first trimester, and peeing about every 20 to 30 minutes

  • Hi Michelle, my baby is 1 year old but my abdominal separation is still about 2 inches separate. Do you have any recommendations on how exercise? I really wanna get back to my intense workout.:(

  • Hi… It’s been 6 months since I gave birth. And I think I do have diastasis recti. My stomach is bulging and just does not feel right. Especially when I try to sleep on my tummy. How long should I do these 3 exercises to rectify it? Thank you for your help and time.

  • Five years after giving birth to twins, on a day I had felt confident in a pretty green empire print dress, two colleagues asked me if I was expecting. On. The. Same. Day. Five years after that, a bit of perimenopause is not helping with its softening. If I had larger breasts, I would feel more balanced, but…

  • Mam I had C section now almost 2.5 yrs,and I had my miscarriage last month can.i do this,just I started core training,which one I should to first, because I have one finger diastasis recti, and I have loosen belly booch mam please help me, and.i have urinary muscle is loosen,when seeing I have leaking of urine?

  • I had 6 big babies. My split starts high and is visible with the naked eye. Is there anything other than these exercises I can do to speed up the process?

  • Michelle your on my playlist! I almost gave up trying to get back into shape. Everything I was doing was hurting my back. You’ve given me technique & gentle guidance. I’m scrolling through all your core exercises. Your a God send ��!

  • God bless you because I was told just a week ago that I might need surgery since mine is 5.2 cm wide���������������� Does it mean with these exercises I can actually close it up?����������

  • I have diastasis recti after my postpartum…. Its been a 10months….. Recently I’ve discovered that… How can you help me in this?

  • Thank you for this video! I have a quick question, once my diastasis recti is healed will I be able to do intense core exercises as I did before I had my baby, or will that separate the muscles again?

  • Totally have the McD arch �� just started noticing the more I was getting back into working out.. I was doing a lot of the abs that were making it worse. I am horrible at babying a muscle group though I am a all or nothing girl. And this will be a struggle to do these ‘lesser’ workouts. PS Thank you so much for your videos

  • Hi. I am a new subscriber of your videos. Thanks for the so informative video. i have all the mentioned symptoms, looks like i m going to deliver baby soon.

  • I understand most of these treatments equally apply to men and women, but I really wish the information on it was catered that way. It’s really humiliating sifting through what information is out there only to find 99% of the articles are geared toward post-partum women concerned with regaining their shape after pregnancy, with only a small off-hand comment mentioning “oh yeah, it can also happen to men and children”. The incontinence, post-natal therapy and vaginal complications obviously don’t apply to me, so I really wish there was more information geared toward men with the condition. I don’t necessarily need to know if pushing a stroller is going to complicate it, I need to know if lifting boxes at my job is going to cause problems and whether I need to wear some kind of brace or exercise corset to work.

  • How to fix it though.. There are tonnes of exercises on the net here…but it’s very confusing. Please share some routine exercises which can help with it. I have it since last 9yrs! Lost weight through regular exercise n walk but not the abdominal weight. Thank you so much.

  • Hi..I got tummy in 2015 thru csec..doctor has checked n it’s 4 cm gap..my belly button has totally popped out n I thought it’s umbilical hernia n consulted surgeon n he told it vil go off if u do exercises n no need of hernia repair..but I consulted hernia surgeon then he told it’s hernia n it has to b repaired..I’m pretty sure it’s separation of muscles n it’s 4 fingers gap..I dnt want to undergo hernia repair surgery..wanted to close the gap thru exercises..can u plz plz suggest wat exercises to do as I hav both umbilical n diastasis recti..thanq

  • Omg. I think this might be the answer to my suffering. I never had a baby and I’ve never been pregnant but so many people ask me if i am pregnant. It is SO frustrating. And i’m so sick of it. And my belly does grow through out the day. In the evening I do have a 5 month belly and struggling to hide it. When checking my belly i do have 2 fingers above and below the bellybutton.

  • I want to introduce this to my husband….. the only problem is he has developed over recent years a ‘hernia’ related bulge in the 6 pack region, directly above his belly button, clearly evident when he attempts even minor crunches & he worries even they may be damaging. Can he do your demonstrated exercise without fear of further damage?

  • No crunches? Thank you doctor, that was new, what other tummy exercises should be avoided with DR? Can i wear really tight tummy tuckers and shaping garments?

  • Dr. Jo. I’m a guy who is 56 and have had Diastasis Recti for about 2.5 years. I really want to get rid of DR. I’ve been losing weight but with my bulging abdomen it still makes me look fat. I really want to start to do exercises to try and fix it if at all possible. Does your vids work for guys as well. Thanks for your time.

  • I am pregnant with my 3rd child and I did not repair my separation from the 2nd baby. What can I do to minimize the impact with this pregnancy especially if I have a separation which is more than 3 fingers wide.

  • Hi Michelle. I am 61 and my last pregnancy was 23 years ago. Will it just take longer to get results in this scenario? I experienced prolapse as well. Thank you for the video presentation.

  • What causes distrust recti in men. Has I train in kickboxing for many years and just fount a big lump down the middle of my abdominals I train hard but not has much Bruce Lee did and he never had anything like this please help.

  • thank you so much for your explanation.. As a male I suffered a diferication of the Recti muscle whilst undertaking rehab…..Nobody wants to help. very informative. thanks a lot.

  • Hello. I am new to your channel. I am 6 weeks postpartum with my 3rd baby and this is the first time I heard of asdiastasis recti. I have noticed after having my 2nd child, my stomach seems to stick out more. When I was 8 months postpartum with my 2nd son, I looked like I was 4 months pregnant. Now that I am 6 weeks postpartum with my 3rd baby, I want shrink my tummy. I just want to say thank you for your you tube channel. It’s very informative

  • Mam i have 2 fingers gap in abs having a 7 month baby can u please tell me how much time this exercise take to heal n will i able for normal life routine thank you

  • I would love to close that gap, bcz my belly button sticks out and I have a pudge. When I lay down the loose skin I have, sinks into the abdominal split. My belly does not look cute AT ALL.

  • I’ve been running and doing kettles for quite a few months now. Should I stop doing this and work on healing my stomach muscles? Or can I continue with these exercises whilst healing my stomach muscles? Thank you.

  • Hi
    Thank you for identifying such moms with this kind of problems. Yes I am one who is having this problem for last 10 years. Still struggling ��

  • I work a physical therapy office and have heard this term but never asked what it was, to day I did and feel so let down by my medical doctors. Thank you and to all PT’s that are trying to get the word out. I have symptom and have been made feel bad for my tummy for years. ��

  • I’m 14 and I’ve never been pregnant and have almost no separation between my abs but whenever I do core exercises my abs always cone really bad. Does anyone have any suggestions?

  • Hi my mother was suffering from phybroids she had a surgery and removed uterus long back but now her stomach is like 6months pregnancy can you please tell what is the reason

  • I have noticed when doing ab excersices my stomach domes up, how ever i don’t feel a gap between my abs(no more than 2.6 cm, feels around 1 finger, i cant feel it out that well, when i push down with the fingers it feels hard.). I have a very very slight pooch, almost unnoticeable. I have never been pregnant. Could this possibly be from wrong form of excersice?:)

  • Thank you soooo much for the information! I have so many problems and questions and you just answered them. I have been struggling with almost eveything you mentioned and didnt even realize it was a thing.

  • I had my 3 rd child 5 years ago and didn’t find out until last year that I have Diastasis Recti. I was doing all kinds of ab excercise and made it worst. I look like I’m 5 months pregnant. I can’t seem to get on a routine excercise to get rid of it

  • I have all these symptoms! My back hurts so bad every day and I just have to take up with it. I’ve measured my separation and its 4 fingers. I hope I can fix this soon.

  • I have a small recti, but i also have a tight pelvic floor, which im going to PT for right now.. how do i fix my recti, but also strengthen my glutes, fix my forward head poster and relax my pelvic floor at the same time? Im struggling

  • Hi, I have dealing with what I was told by a Surgeon I had some stomach hernias. They didn’t give me any trouble. It was more of a vanity issue. I have recently had a check up and this doctor told me the big goose egg in the abdomen was diastasis recti. He said I would have to have surgery very much like a tummy tuck. I have done some research and found some type exercises can help with this problem. You just stated in your video that one should not do crunches. Are these few exercises all you recommend for this problem? Gary W Tate

  • Hi! this has helping my lower core muscles so much! how do I engaged my upper core muscles at the same time? I can engage my lower abs but my ribs stay up and open and when I flex them in tight, my lower abs bulge out to brace myself. advice? thanks!

  • Could another symptom be if you sleep on your side it hurts so you have to lay on the other side. Basically keep switching sides throughout the night.

  • I’m a guy, with a crazy 5 to 6 finger gap. Should I be wearing a split 24/7 along with these exercises. Any idea on how long a recover time such an extreme gap takes to heal?

  • Hello my last baby came 22 years ago n I still have this. My question I am a healthy weight to btw. I have suffered from indigestion since having my last baby. Honestly I can drink water and have it. Could this perhaps contribute to the weaken Sphincter muscle that allows for the indigestion issues to b do pronounced?

  • Hi Michelle, your videos are very helpful, I recently realized that I have been bracing my core/ engaging my muscles incorrectly when doing any sort of lower ab exercises. Now that I have been practicing how to engage them correctly, it seems like my lower abdominals and upper can’t seem to engage at the same time, my question is do my upper abs need to be engaged while preforming lower ab exercises? Do you have any videos covering this that you could recommend? maybe videos on how to engaged certain/ different core muscles in general? I would appreciate any advice you could give me so much.

  • i also suffered from Diastasis Recti and saw a bulge and doctors wanted to perform surgery but i wanted a second opinion and my doctor recommended talking to the people at Tupler Technique and the results were great after about 18 weeks. https://youtu.be/ROVupNkGWXE

  • I am from india
    Recently i come about to know about diastasis recti. I am new to ur channel. I am suffering from diastasis. I have 2 child one is 11 year and another is 6 year. I do all the exercises still my tummy look
    bigger plz help me.

  • Hi ive been working out forever and my belly pops out I had a huge 2nd pregnancy and now hes 4 and now I realize I might have diastolic or how ever you say it. I guess the question is can I still fix it and get a flat stomach it is so frustrating.

  • Hi Michelle around the 2:50 mark you mention retaining the inward curve of our lower back. Does that mean we’re not pressing our lower backs into the mat/ground?

    Thanks so much, I’ve found your videos extremely helpful!

  • I’m about 2.5 months post C-section and started these exercises about 2 weeks ago, I’m doing them almost every day. I have not done measurements, but I feel as if my tummy is getting bigger rather than smaller… Is that possible? Does it mean I’m doing them wrong? The exercises seem so gentle, so it’s hard to imagine they could do any harm. I think I’m activating the right muscles I feel mild pain in lower abdomen and close to my legs, when doing them. Any advice would be great.

  • Hi Michelle! Was wondering how long I should do these exercises to see results. I have a one finger gap and I weigh 124 lbs. I’m moderately active, nothing high intensity just yet. Just wondering how long I should do the exercises in this video.. thnx!

  • I’ve talked to Dr. and they say exercises do not work for dias-recti. That only surgery can fix this issue!! Will the exercises work or not. My seperation of my muscles is pretty far apart. I am a male. When I try like a crunch. It looks like a nerf football is in my stomach.

  • I suspected I have diastisis recti but was not completely sure. I knew something wasn’t right! By your video I can 100% say I have it. Thank you for making this video. I have 2 symptoms that you mentioned. 1. McDonald’s tummy (belly dips right at my belly button). 2. I sometimes pee a little when I sneeze. I will look at the excersise video you created to help fix this. I feel very self conscious about it. THANK YOU

  • Hi Michelle, Thanks for the great videos. Question: can a person have no gap in the recti muscles but the abdominals dome slightly when leaning back.

  • Hi. If I dont have any of these symptoms, does it mean my DR didn’t separate? I did check the gaps width and it’s a finger wide. Can it also mean it got healed on its own? And if so, is it already safe to do normal crunches or leg raises? Help im clueless

  • I think that I have had this for decades. I am also starting to think that what I thought was a hernia that I have had for decades is caused by Diastasis Recti. I was wondering if your program can help people who have had this for so long. When I lie down on my back, if I raise my legs I see a long something protrude from my solar plexus to my belly button. It does not look normal. I noticed it after my very first pregnancy.

  • Hi, can you do this when pregnant? I still have DR from first pregnancy and am now pregnant again. I would really like to prevent it from getting any worse. Thanks.

  • Thank you for making this video! I had a baby 2 years ago, even though I have lost 60 lbs I still have a Mcdonald’s Mom pooch with a weak core and back pain. It doesn’t feel so good picking up my toddler. I’m definitely going to try those workouts.

  • Can you use a stretch band (aka TheraBand) in lieu of a towel? My brother has this and I’m trying to see what we can do to fix it. He’s just now lost enough weight that we can see it, but his insurance doesn’t cover PT. We’re waiting to see if it’s a hernia which his doctor wants first, but assuming it’s diastasis, we have heavy stretch bands we could use. I’m wanting to do this exercise when we go to work out if the bands would work. If not we will start bring towels or a brace, it’d just be easier to use the bands.

  • Madam I got pregnant for 2nd time just after 4 months of my 1st baby’s birth. I have flexible skin. After c-section for 2nd baby. My belly muscles got aprt and my belly is too much hanging outside with pain on lower part of uterus. Should I wear a belt for lower uterusto uplift the hanging belly from downside?

  • Hi so I gave birth almost 2 years ago thru a section my daughter weighed 10.4 lbs. I’m always in pain especially when I sit for too long and when I stand I feel tightness in the lower part of my stomach (I have an over belly) also when I walk for too long I’m in pain. My back hurts and I don’t know if it can be diastasis. Help!

  • If I put my two fingers on there and I feel the muscle harden on my finger tips, is that considered normal and no diastasis recti?

  • Hi..m new to your channel..I have a mummy tummy..it’s 10 months postpartum.. kindly suggest me exercises and cautions to be taken to reduce it.. thank you

  • Is it possible to have big hip dips bcoz of diastasis recti?I don’t know why is my hips getting bigger and wider..please help me how to get rid of it

  • I don’t have any of these symptoms. ���� But I wanted to know is when can I do rigid exercise. I did the test and my D.R is closed. But I am scared to do other exercise. I did surgery by the way. �� Please reply or do a video.

  • I’ve had lower back pain, especially when sleeping. My posture seems worse,it feels difficult to hold myself up & on top of that I do have a big belly. I had my 2nd C-section in December with a pretty bad over hanging belly. I know some of the issues is due to baby weight which I’m in the process of getting rid of.

  • This is great. Exactly what my physio taught me to do. It helps so much to have your video to talk me through it. I really ought to have asked my physio, so I’ll ask you as you mentioned the same what if I don’t feel my hip roll or my back arch? I am definitely activating the deep abdominal muscles but can easily float knee out to 2 o’clock position without rolling the hip and I slide my heel to almost straight leg position before I feel the slightest, barely detectable, lower back arch (I have to really focus to notice it). I do a lot of yoga (or did before I leaned about my diastasis recti) maybe this is why and I should do increase the reps until it becomes challenging?

  • Thanks this is helpful my pt is having me do these to. I wanted to make sure I was doing it right. I had a c section and I hadn’t realized how badly it wrecked my core. I started having knee problems, pre-patella syndrome as a result of the muscle loss. We thought it was my weight ruining my knees but regular exercise and weight loss weren’t improving and we’re actually making it worse. So he said not sit ups or butterflies too.

  • I had my second baby 2 years ago and about 5 months ago I find out that I have diastasis. I am reaching trainer at the gym but I can not find right help. Can anybody please connect me with a rehabilitation program or whoever is pro with this situation?

  • I look pregnant I have disastrati reciti
    3 years now
    I’m trying to save up to have private surgury I have 5 kids
    But my last one is 24
    But I’ve never healed.