Diastasis Recti & Returning to Exercise

Diastasis recti (DR) is often thought of as a postpartum issue, but it also affects men, athletes, and individuals with excess abdominal pressure from improper lifting, weight gain, or even chronic coughing. The big question: Can you return to exercise safely? The answer is yes—but with caution.

Understanding what to do, what to avoid, and when to seek professional support can make the difference between recovery and worsening symptoms. Let’s break it down.

What is Diastasis Recti?

DR is the separation of the rectus abdominis muscles (your “six-pack” muscles) due to a weakened linea alba (the connective tissue in the middle). This leads to:

✅ A visible bulging or doming along the midline

✅ A weakened core affecting posture, strength, and movement

✅ Potential low back pain, pelvic floor dysfunction, or hernia risk

Exercise & Diastasis Recti: Do’s and Don’ts

Exercises to AVOID (At Least Initially)

❌ Traditional crunches & sit-ups → Increase intra-abdominal pressure

❌ Planks & push-ups (if doming occurs) → Can strain weak tissue

❌ Heavy overhead lifting → Adds unnecessary pressure

❌ Twisting motions (like Russian twists) → Can pull the separation wider

❌ Deep backbends (like in yoga) → Further stretches weakened tissue

Exercises That Can HELP

✅ Deep core engagement (TVA activation) → Learning to activate your transverse abdominis (deepest core muscle) properly

✅ Glute bridges → Strengthens the posterior chain without straining the abs

✅ Heel slides & leg lifts (with core engagement) → Rebuilds stability

✅ Diaphragmatic breathing → Reduces intra-abdominal pressure

✅ Modified side planks (if no doming) → Works core without overloading

The key is progression—starting with gentle, controlled movements before adding resistance.

The Cost of Doing Nothing

Ignoring DR can lead to:

🚨 Chronic back pain due to lack of core support

🚨 Pelvic floor dysfunction (leakage, prolapse)

🚨 Hernia risk from unaddressed abdominal weakness

🚨 Reduced athletic performance (for lifters & athletes)

The opportunity cost of skipping rehab? Losing strength, mobility, and confidence in movement.

Belly Binders & Waist Trainers: Helpful or Harmful?

Social media often promotes waist trainers and belly binders as a “quick fix.” Here’s what you need to know:

✅ Support belts can provide temporary relief, but they don’t strengthen muscles.

✅ Over-reliance on external support can prevent proper core activation.

✅ If used, they should be paired with proper rehab exercises—not as a substitute.

Is Surgery Necessary?

In severe cases (where the gap is very large, functional movement is impaired, or hernias develop), surgery may be an option. However, it comes with risks:

🔹 Extended recovery time (weeks to months)

🔹 Not always covered by insurance

🔹 Doesn’t guarantee better core function—you still need rehab

For many, corrective exercise is enough to restore function without going under the knife.

Final Thoughts: Smart Rehab is Key

Returning to exercise after diastasis recti isn’t a yes or no—it’s about the right strategy. Strengthening the deep core and pelvic floor is essential, while avoiding exercises that increase pressure and make symptoms worse.

If you’re dealing with DR and want expert guidance on safe, effective rehab, let’s work together. Your core strength—and confidence—can be rebuilt the right way.