Diastasis Recti | The Muscles

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Diastasis Recti is the separation of the Rectus Abdominis (or 6 pack) abdominal muscle, as the Linea Alba (mid-line connective tissue) is stretched & weakened at the front of the abdomen.

This diastasis recti image shows what happens to your abdominal muscles when diastasis recti occurs.

Diastasis Recti, or Diastasis of the Rectus Abdominis Muscle | Diagram / Image

Diastasis Recti occurs as a result of excessive intra-abdominal pressure or loading, & is common in the later stages of pregnancy, particularly second or subsequent pregnancies. The ‘gap’ narrows naturally in the days & weeks following childbirth, but often doesn’t come back together completely on its own, resulting in instability & weakness of the core & a ‘pooch’ stomach or ‘mummy tummy’.

But the Rectus Abdominis is only 1 of 4 layers of abdominal muscles: the Transverse Abdominis (deepest muscle layer) the Interior & Exterior Obliques (next 2 layers) that form your waist, & then the Rectus Abdominis is on the outside.

Unfortunately when the 2 parts of the muscle separate as a result of this increased pressure, the connective mid-line is stretched & weakened as it takes all other muscular & fascial support structures along with it. This leaves the front of the abdomen unsupported & unstable.

Important: Diastasis Recti is a symptom of excessive intra abdominal pressure, the same state that creates other pelvic & abdominal problems including hernia & prolapse. DR should therefore be treated as part of an integrated program designed to restore, re-connect & then strengthen the entire core musculature, rather than be addressed in isolation (& rather than focussing only on ‘closing the gap’).

Read more on Diastasis Recti here.

A diagram is always easier to understand – so MuTu System have created  one that explains the condition of Diastasis Recti as simply but accurately as we can – I hope it helps!

*Please note that the above image is owned by & copyright of MuTu System (registered trademark) / mutusystem.com & so whilst you are welcome to use it on your blog website, it must remain in its complete form with accreditation. To discuss use in printed, off-line or any commercial materials, please contact us. Thank-you!

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  • http://fit2b.us/ Beth Learn

    This is perfect! What a great diagram!!! Thanks for all your awesome info, Wendy!

    • http://mutusystem.com/ Wendy Powell

      Thanks Beth! I was fed up searching for a good one so had our designer draw it to my spec… & of course to make it in pink ;) )

  • guest

    Great diagram, but I just don’t understand how strengthening the muscles will ever tighten the connective tissue. They seem like two entirely different things.

    • http://mutusystem.com/ Wendy Powell

      The connective Linea Alba is relatively elastic – which enabled it to stretch in the first place, taking the muscles with it. But precisely because all of the core musculature is connected (not entirely different, but in fact entirely interdependent) – they are all part of the same SYSTEM of fascia & muscle. 

      Many other muscles are relevant too, in the lower spine, inner & other thigh / hip muscles, & deep postural muscles such as Psoas & Pirifirmis… all work together to either hold us stable, strong & in good alignment (with no pressure pushing our abs out & away) or the opposite: tight, weak & lacking optimal function. 

      By restoring & then strengthening all these muscles to work correctly & optimally… a strong Transverse Abdominis will draw the stomach back in flat, bringing the Rectus in & together in the process. At the same time the mid-line is tightened & strengthened. A small remaining gap is not necessarily a problem, provided the connective mid line is firm & shallow, not deep & soft.

      Have a read of the other posts to explain more, but the muscles are an interconnected SYSTEM – & that fact means that working those muscles & changing the  level of abdominal & pelvic pressure through focussed exercise & adjusted alignment, will correct the system as a whole. 

      That’s also why addressing only ‘the gap’ is only a small part of the jigsaw. The gap will narrow for the long term, only when entire core function & pelvic alignment is restored.

  • TrishGibbs

    I also have a hernia above my belly button. Will repairing th DR also repair the hernia? What causes it ? I had one in the same spot and had surgery in February where they put a mesh on it. Now there is another one and its even bigger then the first. I have talked to a different surgeon who has suggested going up from the C-section scar, removing the mesh and the suturing the muscle together to repair the hernia with my own muscle. The surgeon I used previously wants to just put a bigger mesh. I have purchased the MuTu system but haven’t gotten very far. Is it better to wait or will it help before the surgery or instead of the surgery? ( sorry/ lots of questions!)

    • http://mutusystem.com/ Wendy Powell

      The MuTu core exercises will help you to heal & restore at ANY stage Trisha. I’m afraid I can’t comment on your individual surgical procedures but I can recommend that you follow MuTu Core & MuTu Breathe from the System & it will benefit you whatever your decision about further surgery. Please don’t do the inteensive workouts whilst you have these ongoing issues – Core & Breathe are what you need! More MuTu & hernia info here http://mutusystem.com/hernia-and-diastasis-recti-postpartum-umbilical-hernia.html

  • Sofy

    Question: So what is the program from you that I have to buy to help me with my diastesis recti? Cause I am still not understanding where in your site I can get the exercises needed to correct the problem. Many thanks.

    • http://mutusystem.com/ Wendy Powell

      Just click ‘buy online training program’ at the top there Sofy :)  http://mutusystem.com/download-the-mutu-system-coaching-programme.html

  • Ashley

    Hi Wendy,
    I have several questions. Is this fully correctable with anyone, at anytime in their life? I have had four kids. After my second child I joined the army, UNAWARE of this condition, and worked out a lot. Did I damage my abs even more by doing this? Also, I have yet to be seen for my postpartum checkup for my fourth child. And, I have been anticipating working out. I actually started 2 weeks ago, until I was looking up ab workouts and came across DR. While one is healing, or even before one begins to heal their ab muscles are other exercises alright to do? If so which ones would be considered safe and which ones wouldn’t be? Or should one wait until their entire abs are fully recovered before working out?

    • http://mutusystem.com/ Wendy Powell

      Hi Ashley, yes – it doesn’t matter how long ago you had your babies – you can always improve it. Don’t think of it as waiting to get fixed & then going back to traditional ab exercises – if you work your core right you will fix it & you know how to get a strong core without ever doing crunches & other traditional ab work. This explains more http://mutusystem.com/do-i-have-to-do-core-exercises-forever-when-is-it-fixed.html

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  • Bek

    I’ve just purchased this and I can’t waaaait to start!! I had a 4 finger gap separation after my 3rd child (14 months ago) in 3.5 years and have done the Tupler Technique religiously since birth. I’ve technically closed my gap when laying down and testing but it still sits about 3 fingers apart when I’m standing because my connective tissue is still very weak and deep (I can feel all my insides when I’m laying down! Yukkk). Although it has helped me reduce the size of my gap I”ve hit a plateau and it feels like my fingers will always dip into my tummy to my knuckles. I’m very active and have lost all of my baby weight but hate when I look in the mirror and see my abs sitting out on what feels like the sides of my waist. I’ve been desperately trying to find exercises to strengthen the tissue so I reeeeeeally hope that it can help me! Thanks for giving me hope! Can’t wait to see the results after the 8 weeks!!