Diastasis Recti Test & Exercises | What Works and What To Avoid

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Repairing a Diastasis Recti or Postpartum Diastasis of the Rectus Abdominal Muscle

Q. How to test for Diastasis Recti

A: Lie on your back with your knees bent & your feet flat on the floor. Relax your head & shoulders & place your fingers (palm facing you) just above your belly button.

Lift your head, neck & shoulders slightly off the floor & press down with your fingertips. If you feel a gap, that’s the diastasis. You will feel the muscles close in around your fingers as you lift your head & neck. Don’t lift your shoulders up too high.

Repeat the test in two other place: directly over the belly button, & a couple of inches below.

A diastasis recti gap is measured in finger width’s. You are aiming for 1-2 finger gap or less, but don’t panic if it’s much bigger at first – up to ten fingers is not unheard of :0

Can the MuTu System Exercise Program Heal a Diastasis? CLICK HERE to find out more!

Q: Should you use a splint, belly binder or abdominal wrap to bring a diastasis of the rectus abdominis muscle back together? 

A: Many women, & some exercise programs advocate wrapping or binding the mid-section to draw the split recti muscles back together. Postpartum abdominal binding has also been traditional practice in many parts of the world for generations. More on Belly Binding for Diastasis Recti Here

In my experience, it can be helpful when the gap is wide (4 fingers or more), & certainly helps with awareness of the abs & for lower back support. However don’t use a wrap or splint as a substitute for caution when working the abdominals.

The aim is not to ‘switch off’ & let the splint do the work!

To use a splint (a towel does the same job) to encourage your muscles to ‘knit’ back together:

Lie on your back with your knees bent & feet flat on the floor. Wrap a towel under your tummy & cross it over your abs, holding onto each end.

Slowly & gently lift ONLY your head, neck & shoulders off the floor, whilst drawing your belly button towards your spine & tilting your pelvis. This will activate your transverse abdominis muscle. As you lift, pull the towel tighter around your waist.

Do about 10 reps, building up to 30-40 a day (you don’t have to do them all at once!).

Q: How Common is Diastasis Recti?

Over a third of women will have a gap of two fingers or more after their first baby. After second or subsequent pregnancies, this figure is more like two thirds, especially if the gap wasn’t closed effectively after the first.

Q: What Exercises WILL Close a Diastasis?

A: As starting point, think about the ‘bellybutton to spine’ contraction discussed in this post, with everything you do – not just when you’re specifically exercising your abs. When you sneeze, cough, pick up your baby, do any type of exercise, stand up from a crouching position, or turn around. Try to get back in touch with your body & be aware of your core muscles doing the work to stabilise you in every day activity.

Persistence will pay off! These exercises (sign up in the pink cloud at the top of the page to get your free video!) might not feel like you’re doing much, but do them daily, as many reps as you can, & you will start to see a difference in 6 weeks.

To strengthen your abs the right way & reduce a Diastasis, CLICK HERE to find out more about the MuTu System online program!


Q: My Youngest Is At School…! – Can I Still Reduce a Diastasis?

A: Yes – activating & engaging your core transverse abdominis muscles at any stage postpartum can improve the gap.

If you did a lot of crunches &/or oblique crunches post baby, then you may have developed a ‘cone’ shape on your abdomen where you have worked the muscles hard, but in the wrong direction…  Practice full yogic breathing, engaging your transverse abdominis & pelvic floor as you take a long, full breath out.

Q: Which Movements or Exercises Should I Avoid?

Crunches, sit-ups, oblique (twists) combined with crunches; anything that  ‘jack-knifes’ the body, by pivoting at the hip & placing strain on the abdominals such as straight leg lifts or holds from lying on your back & some Pliates moves.

In terms of every day movements, avoid lifting straight up from a horizontal lying position – always roll to your side & push up from there; be careful when twisting & turning from the waist, keep thinking ‘core’ & pull belly button through to spine whenever you lift, twist or get up from lying, bending or crouching.

You can also visit the Diastasis Recti blog category here for more articles on diastasis recti.

SIGN UP IN THE PINK CLOUD ABOVE TO RECEIVE YOUR FREE REPORT:”TOP 10 MUMMY TUMMY SECRETS” PLUS GET FREE ACCESS TO ‘THE 10 BEST AB EXERCISES FOR MOMS” VIDEO!

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  • Mhairi

    Wendy,
    I’m 4 weeks post emergency section, My tummy is still pretty tender and swollen. I have been advised by my physio that I have a 7 finger gap!!! Arrrgh. My bump was rather large and I also had very limited mobility with SPD for most of my pregnancy, and now I am recovering from both. Can you advise if you have experience of how long (I know it’s not the same for everyone) it might take me to close the gap, which I am sure will then help with the SPD? I don’t think I can wear a splint until my tummy/uterus contracts back down and isn’t so tender?
    thanks for your website, very helpful x

  • http://mutusystem.com/ Wendy Powell

    Hi Mhairi, thanks for your comment – well it sounds like you’ve had a fun pregnancy & birth ;) Congratulations on your new baby!
    Doing the core activation exercises, combined with pelvic floor, will help with both pelvic stability & with your diastasis. A splint may be helpful with quite a large gap, but it’s not necessary. More important that you start ASAP (even if you can’t feel much going on for while) with the TVA activation. Go easy – everything will be tender for a while. Your gap will have closed quite sigificantly in 8-12 weeks provided you do the activation exercises & ‘zipping up’ a few times every day. Good luck & let me know how you get on!

  • Nazz

    Hi I am 10 months postpartum and it’s my first baby i’v always Been underweight but during pregnancy my weight was normal I weighed about 8 stone but now I’m underweight again but I can’t seem to loose my belly fat I look pregnant i hate being like this. I was seeing a physio for months still couldent help me get rid of it…. I don’t know whether the bladder problem causing or the diastasis recti. my stomach is always hard and big…. But my gap is only one finger wide please help me I don’t want to stay like this all my life please please email me

    • http://www.nomoremummytummy.com wendy

      Hi Nazz, I need to know more about your situation to really help you… what’s the baldder problem? Who told you it was only 1 finger wide? … There could be a number of factors involved. Email me more detail or give me a call & I’ll try to help :)

  • Nat

    I’m currently 27 weeks pregnant with my first baby and noticed having the “cone-shaped” belly when I sit up in the past few weeks. After researching I’ve realized I’ve been doing all the wrong exercises– like side bends and twists– for my whole pregnancy, so I’m sure I’ve worsened the condition.

    How can I tell how far the separation is when I have bulging instead of a gap to put my fingers in? Should I be doing certain abdominal exercises to keep it from worsening? I’m actually very concerned about this, and my stomach feels a little tender. I would love to be doing something (anything!) to help the condition and to have a plan post partum so I can have a little peace of mind. Right now I’m to scared to do any exercise!
    Thanks!

  • http://mutusystem.com wendy

    Hi Nat, First of all, please stop worrying about this during your pregnancy! You cannot test for a diastasis whilst you’re pregnant, & nor should you try to find or ‘close’ a gap that may or may not naturally occur anyway as your pregancy progresses. You should stay away from too many twists (although gentle ones will simply maintain flexibility & are not going to affect a diastasis at this stage).
    Avoid any type of crunch or sit up movement during & after pregnancy, and always get up from lying down by rolling onto your side first, rather than coming straight up from the hip. You could become familair with the feeling of activating your transverse abdominus muscle in conjunction with your pelvic floor (plenty more on this on the blog).
    Please don’t worry, your tummy is tender and protruding because you’re pregnant – nothing more sinister than that :) Enjoy your pregnancy & learn the the TVA / pelvic floor engaging. This movement is one that is essential to maintain good core strength & that will by definition, help to close any gap afterwards.
    Good luck!

    • Nat

      thank you Wendy– You’re right, I shouldn’t be worrying about it so much. My body is changing in so many ways that sometimes it’s just a little shocking!

      I’ll take your advice and focus on the things you mentioned. Thanks again!

  • Wendy Powell

    You’re very welcome – enjoy your pregnancy!

  • Jill

    Wendy — your post is excellent as I have been freaking out about my diastasis….i am 25 weeks pregnant, am 4’10″ and tiny, and it is my first pregnancy….and I noticed today a large separation of my abdominals when I tried (foolishly) to get up after lying on my back (instead of rolling on to my side). I was really, really fit before I got pregnant and had a flat stomach, and now i am panicking about how to get back into shape. I keep reading about how diastasis is not curable and unless you have a tummy tuck, you will never have a flat stomach again. Is this truly your experience? I just want a reliable answer, as I keep reading differing opinons. Thank you.

    • Wendy Powell

      Hi Jill, thank-you! Please see my response to Nat’s comment above – you really don’t need to test or worry about diastasis during pregnancy except to know what NOT to do. A diastasis is normal, painless and perfectly ‘curable’. You can’t stop it happening, & nor should you worry about right now! By learning how to correctly engage your deep core muscles (notably transverse abdominus) & pelvic floor, & by understanding the diastasis process, you give yourself all the foundations for a flat post baby stomach! It’s worked for hundreds of my clients & it’s worked for me – I’ve had 2 babies (small frame, big bumps…!) & mine is flat, I promise! Please stop worrying & relax & enjoy your pregnancy :)

      • Jill

        Thank you, Wendy. You are really comforting and reassuring. I appreciate your website and your thoughts…you are helping so many women and we really appreciate it!

  • frank w james

    i am a 59 yr old male with a large beer belly. have been diagnosed with diastasis recti. will the exercises for postpartum ladies help me in the same way.

    thank you
    frank

    • http://mutusystem.com/ wendy

      Hi Frank, & welcome, we don’t get many guys on here! Yes, the condition is exactly the same in terms of the muscular changes that have taken place. During pregnancy the female abdomen is obviously pushed out & stretched, with most pressure around the belly button area , causing the rectus muscle to part (a diastasis recti) – exactly the same is true of your beer belly. The split rectus abdominus muscle is just the same in your body as in a woman’s, & the same thing has occurred.
      The only difference is with pregnancy the rpessure is coming from INSIDE, or behind, the muscle, whereas in your case excess fat OUTSIDE the muscle is causing the strain. In both cases your core muscles are weakened & your spine unsupported.
      You need to do the exercises recommended for activating the transverse muscle & improving your core strength, which will pull the rectus muscles back together, as the TVA comes back in.
      Oh, & you also need to lose the excess flab which is pushing your tummy out in the first place! ;) So make sure you check out the food sections on here too. Good luck!

  • wkr

    Hi! My story is almost identical to ‘Nazz’s’. I’ve struggled with gaining weight my entire life. My daughter just turned 1 a few weeks ago and I’ve suspected that I have Diastasis Recti for several months now. I only weigh 95lbs but I have a saggy gut that makes me look like I’m 5 months pregnant! Not cool…
    I gained about 50 lbs while pregnant and my daughter was 9lb 4oz. So for my little frame, that was huge! (And my belly button is shot…) I’ve been looking to buy the Tupler system…I’m desperate to get rid of this belly!

  • http://mutusystem.com/ wendy

    Hi there, The Tupler book will talk you through the diastasis part of the problem, but my MuTu System which is going to be available as a downloadable coaching programme (with a new video every week for 12 weeks as well as the complete System document… which includes correcting a Diastasis recti…) will give you EVERYTHING you need! Sign up for the newsletter in the right hand column just below the welcome box & you’ll be informed as soon as it comes out!

    The outie belly button, the saggy tummy despite a small frame & weight loss everywhere else all indicate a diastasis for sure. Combined with weak core muscles & pelvic floor muscles, this is resulting in your tummy looking the way it does – don’t worry you can repair it & pull everything back in! Check out all the advice on this site & grab your MuTu System download very soon 

  • Nerea

    Hi Wendy: I don´t know why but I can´t read the post that is called “The mummy tummy masterclass explained”. There must be a problem. Can you help me?

    Thank you

  • http://mutusystem.com toni

    Hi Wendy,

    I am 52 years old and have had 2 c-sections 24 years ago. I did the test and I do have diastasis recti can doing the excersises repair my muscles.

    Thanks,
    Toni

    • Wendy Powell

      Hi Toni, It’s never too late to make a difference! Strengthening your core muscles & doing the exercises in the MuTu System will bring the gap together & flatten your tummy. Your muscles are simply inactive &/or weak – they can be brought back to life regardless of how long ago you had your babies.

  • Alicia

    Hello Wendy. I first noticed a protruding “hill” from just below my ribs to my umbilicus 7 years ago when I was 3 months pregnant with my first child. It never went away and has gotten a bit bigger since my 2nd child who is now almost 3. Im a nursing student and we learned about Diastasis Recti and I finally knew what was wrong with me. I have been doing all the wrong exercises and wondering why my abs never looked normal. I do not have the finger widths because mine is protruding. Its not very noticeable unless I am working out or leaning in certain directions. Are the exercises the same for us women with this problem? I am not over weight and work out regularly, but have never been able to get my before babies stomach back. When I become a labor and delivery nurse, I am going to make it a priority to tell my patients about this problem. I sure wish someone had told me about it 7 years ago. Thank you for any info you can give.

    • http://www.mutusystem.com wendy powell

      Hi Alicia, Do send your patients to my download won’t you? ;) If the protrusion is very tender, then it could be a hernia as well as a diastasis, but if not, then a diastasis is what it is & yes, all these recommendations apply. You will be able to measure the gap from a supine position but the key is to have your shoulders & neck relaxed on the floor as you start to take the measurement. The mistake many women make trying to measure their gap is to have the neck & shoulders already raised (ie the rectus muscle is already tensed & protruding) when they try to measure…
      If it is noticeable whilst you’re exercising, then the exercises you’re doing are making it worse :( (Sorry!) Correctly engaged, the muscle will hollow the abdomen, not make it pooch out. The MuTu System gives you all the details, self tests & corrective exercises.
      I hope this helps! Wendy

  • Ness

    Hello. Thank you for all of the information on this website. I have a question about the diastasis. I am pretty sure that if I got the diastasis while I was pregnant with my son that I closed it enough because I am not feeling a huge gap but do think that I got the diastasis (my son is now 19 months), anyway, my question is that I am now 10 weeks pregnant and would like to keep my body fit as possible during pregnancy but want to avoid diastasis. Is it safe to exercise my abs and still avoid getting diastasis this time? or am I more likely to get diastasis by not exercising?

    • Wendy Powell

      Hi Ness, You’re welcome! Whilst you’re pregnant, there is no benefit to testing yourself or worrying about a diastasis… if it’s going to happen, it’s going to happpen. And it’s perfectly natural & normal, so don’t worry about it! What you can do though, is AVOID the type of movement & exercises that will make a diastasis worse, like crunches; and DO the exercises described in the pregnancy sections here, to engage & strengthen your transverse abdominus & pelvic floor muscles. That way you give your abs the best chance of coping & recovering afterwards.
      But pregnancy is no time to be poking around looking for the gap – there’s a baby in there who needs to grow, if he/she needs the room, your muscles will part & that’s the way Mother Nature built us! Good luck :)

  • B Jensen

    I am very curious about Diastasis Recti. I have had 13 live births and I am 51 now the baby is 8. I am having seriouse digestive problems and discomfort when I eat especially in the evening. Hiatal Hernia, Gallbladder, diverticulitis, all ruled out, CT scan done, fine. I am starting to think this is my problem. I have also noticed that if I sweep the floor and twist I feel something kind of catch under my rib on either side in the center by the sternum. I was wondering what would be safe to do. I do have the seperation from the sternum all the way down, but it is just now starting to give me grief. I am very active and just did a triathalon, I am 4′ 10″ and weigh 99 pounds. But I am looking for answers. Thanks

    • Wendy Powell

      Did you mean to write 13 births? Wow. I’m very impressed!! This sounds like it could be a combination of digestive issues along with a diastasis… the discomfort after eating will be digestion -related I expect, the pain on twisting could be assocated with a diastasis &/or muscle strain / poor posture… Twisting & straining the trunk will certainly cause problems with a very weak or unsupported core. To be honest it’s hard to say without a proper assessment… if you would like to arrange a consultation I may be able to help more.

  • Folusho

    Hi Wendy,

    This is a site i have been looking for,i am desperate to get my diastasis recti closed,i have been trying to work it out on my own for a while now,but no improvement ,i had it when i gave birth to my boy 8 months ago,is there any way you can help?,would love to be part of your programme,please help me.

    thanks

    • Wendy Powell

      Hi Folusho, I can definitely help! Thanks for your consultation request – I’ll call you tomorrow & we’ll get you on your way!

  • Amie

    Hi Wendy,
    I hope your website will help me!! I am sure I have a diastis. My son is almost 2 1/2 and my stomach is still not flat…at all. i have always been small (about 100 lbs) and always had a flat stomach. During my pregnancy, i gained ~24 lbs. I am back to my pre-pregnancy weight but 2 1/2 years later, i still feel that i look 4 months pregnancy and i am so sick of this. Please can you help me??!!I have about a 2 1/2 finger tip separation. Thank you!

    • Wendy Powell

      Amie I promise you are not alone – this is probably partly due to a diastasis but other factors come into play too. Download the free reports (button top right above my picture!). Then if you want to talk personally, just fill out the form for a free consultation. Happy to help :)

    • Asdf

      Amie, you may have a severe rectus distasis.  I’m currently going through that right now.  I have a 10 cm gap, and according to doctors surgery is the only way to go.  I look like i’m 4-5 months pregnant as well. 

  • Michelle

    I”m confused on how to check for diastasis. I”m 8 weeks postpartum I checked today and initially when pressing only slightly with my fingers my separating is 1 finger, when I press harder with my figures I press apart the two recti and can fit many more fingers (I didn’t see how many as it scared me!) I did figure I have more than 1 finger as I sometimes see my stomach coning out or tenting out when I flex it) please let me know how much pressure i should be using.

    Also i know that I should not wear a baby bjorn but how about a cuddlewrap or a wrap sling? Is this also harmful for my rectus diastasi?

    Thanks!

    • Wendy Powell

      Hi Michelle, the most common problem when checking is that you are pressing down whilst your head & shoulders are tensed & raised (You’re probably trying to see what you’re doing…) Your head & shouders need to be completely relaxed & flat on the floor as you press your fingers down. THEN raise your head slightly. The gap is the distance at rest. So if you don’t feel the muscles close in on your fingers right away, lie your head back down & try 3 or 4 fingers width. You need to aply pressure but it shouldn’t hurt.
      Baby carrying is fine in my opinion but you MUST have adequate back support & engage your core muscles as you carry. The danger is that the weight of your baby simply pulls down & forwards on your shoulders at the front & applies added force & pressure to a weak tummy & a diastasis. Use firm back support, have baby close in to you (not pulling you down at the front) stand up straight, engage your core muscles & carry strong. If you can’t do any of the above, then your core is not strong enough to carry in this way / you need to close the diastasis first. The MuTu System programme will show you how – fill out the form for a free consultation if you want more help!

  • Moira

    Hi I have recently had a paraumbilical hernia repaired and my recti muscles brought partially back together with supporting mesh as part of the procedure. This was all post pregnancy related after I developed diastasis recti. Now I am wanting to tone up again post-recovery are the techniques you teach suitable to apply in my situation. Can you advise?

    • Wendy Powell

      Hi Moira, yes, absolutely. The op you’ve had has repaired the hernia & the gap… but the muscles now need to be strengthened. The mesh will hold the 2 parts of the muscle together but it won’t give you core strength or a flat tummy – that’s where MuTu System comes in! You can fill in the form for a consultation to discuss specifics if you like, but this would be perfect for you! :)

  • Holly

    Hi, I had my second child 10 months ago. I noticed my diastasis is about 3 fingers wide under my naval and for the last few month it has hurt when I press on it or sit up, but there is no protrusion. I had 2 c-sections and my abdominals were quite weak before I got pregnant the second time. I just wanted to know if pain is normal with diastasis?
    Thanks,
    Holly

    • Wendy Powell

      Hi Holly, no in theory a diastasis shouldn’t hurt in itself, but it could be tender if you are pressing down firmly or exerting intra-abdominal pressure (pushing the weak muscles outward – as when sitting up straight from lying on your back) on already very weak muscles. At least start rolling to your side first when getting up from bed or the floor, to avoid more outward pressure on these weak muscles… The MuTu System would really help you strengthen them & relieve the pressure & discomfort – do let me know if you want more advice, or if you want to get a free consultation online just click ‘free consultation at the very top right of the page!

  • Ana

    Hi. After my second child almost 3 years ago, I noticed that I had lost my belly button and the weird stomach shape. (this BTW was my second C-Section). I thought that I could get my stomach back in shape just like I did after I gave birth to my first child. However, it has not improved by getting worse. I am 5.4″ and my weight average 117, though my stomach looks huge, slit in half and no belly button. I visited my general doctor and he said I had an umbilical hernia very small around my belly button. I saw a cosmetic surgeon who not only confirmed the same but mentioned to me about this abdominal split and that the only way to correct this was doing a tummy tuck. No matter what, I have to have surgery but the tummy tuck looks very invasive. I heard that hernias can go back if the diastasis is not corrected. Any advice? Can I still get rid of the diastasis with special exercises after 3 years of giving birth? It looks like I have been doing the wrong abs exercises and I have very hard split muscles in my stomach with a little hernia in the middle.

    Ana

    • Anonymous

      Hi Ana, a hernia may ‘pop back in’ with corrective exercise but it’s not going to be really resolved without surgery. A diastasis is not the same as a hernia – with a diastasis your organs will appear to protrude through the gap, BUT they are held back with a layer of tissue (albeit thin & weakened tissue). A hernia is an actual hole or tear in the abdominal wall & exercise cannot repair it. Yes, you can improve a diastasis even years after childbirth, & it sounds like inappropriate exercises have made the situation worse & will also have contributed to your hernia by exerting intra-abdominal pressure which has made both the diastasis & the hernia worse… The MuTu System can DEFINITELY help you with all the compromised muscle tone & the diastasis. But the hernia should be dealt with surgically to ensure the best end result for you. I hope that clarifies things for you!

  • Jill

    Hi Wendy – I just wanted to thank you so much for your excellent website and your reassurance during my pregnancy. I had a healthy baby boy who is now 7 months old. With some hard work and lots of pelvic floor exercises, my stomach is nearly back to normal. I am THIRLLED!!! You are a wonderful resource and I am appreciative of your support!!! Thank you!
    Jill

    • http://mutusystem.com Wendy Powell

      Congratulations Jill! And thankyou for your lovely comments about the website! :)

  • TOmbraider98

    Hi Wendy,

    This website is basically what I have been searching the internet for!  As a new mom of a 5 month old baby boy, I was recently told by my physician that I have diastasis recti. I was in a state of shock since pre-pregnancy I was 5’9″ and about 140 lbs and I have been exercising my entire life; always paying special attention to my abdominals.  About 2 months after I gave birth I had suspected that I may have one but the physician who delivered my son said otherwise.  About a month ago I went to my general physician who upon examination said I most certainly did have a seperation.  Although he diagnosed me, he was a little unclear about what I needed to do in order to make sure it gets properly closed.  I have searched high and low on the internet for a site like yours.  So glad I found you.  My question now to you is how will I know if my seperation is now properly closed?  When I do the test that you have on the video, I barely have a one finger seperation but at the same time I do still have a bulge when I attempt to do a crunch.  I also have noticed that when I lie down or sometimes even when I am standing my belly button sinks into my stomach.  Is this normal?  And if my separation is closed when can I do exercises to strengthen and flatten my stomach so I can get back to normal? Any help or advice you can provide would be much appreciated. Thank you so much.

    Kristy from Brooklyn

    • http://mutusystem.com Wendy Powell

      Hey Kristy, thanks so much for the compliments! I am away running workshops for a few days so can’t respond properly from a computer but I’ll do that soon. Meanwhile, look at the ‘download the program’ page for more explanation. Pls could you email your email address? (use the contact option or dm me on Twitter (@mutusystem). Speak soon x

  • Janet

    Hey wendy Im a mom of 3 .
    11,5,2 and since my 2year old I have been eating great working out and Ive lost a total of 70 pounds but my stomach while it has gone down quite a bit since losing weight its definalty not flat, I so desperatly need help its brought down my self esteem so much, while my husband whos always complementing me is wonderful , I look more to the flaw of my stomach than how much I actually lost.
    Is there anything I can do please help!!

    • http://mutusystem.com Wendy Powell

      Hi Janet, it is almost definitely a diastasis that is causing your stomach to pooch out if you have lost the extra weight everywhere else & are eating healthily… The MuTu Core & MuTu Breathe aspects of the MuTu System programme would definitely help you. You need to test for a diastasis gap to establish how wide it is. You need to immediately stop doing any form of crunches or sit ups, including any twisting / oblique variations of these moves. I would also recommend you omit the Plank from your exercise regime for now until the gap has narrowed to 2 fingers or less. MuTu Core & MuTu Breathe work to rebuild strength on the inside & to narrow the diastasis gap… only then can your tummy lie flat on top of the musculature. Don’t be disheartened – I know it’s hard when you’re working so much & not seeing the results you want. But I assure you there is simply a ‘missing link ‘ in your exercise regime – & that’s taking care of your midsection! If you decide to download the MuTu System, make sure you follow MuTu Core & MuTu Breathe particularly, daily for the next few weeks & contact me anytime using the envelope (up there on the right) if you’re not sure if you’re getting it right! :)

    • http://mutusystem.com Wendy Powell

      Hi Janet, I’m so sorry for the delay repsonding to you, I lost some comments! Firstly your husband is right to focus on all the gorgeous bits & not the so-called-flaws (he’s a Keeper ;) ! But yes, there is something you can do. Your stomach won’t lie flat whilst your core muscles are weak & so not supporting & stabalising your spine, whilst you have a diastasis, or whilst there is a lot of c-section scar tissue. All or any of these factors will stop your tummy lying flat. But all of these can be improved with the right exercise & you will be able to see the results of your other exercise & healthy eating! MuTu System will give you the missing links to your current regime!

  • Jasmine

    Hi Wendy – thank you so much for your website, its very informative and reading these comments helps tremendously.  I have a small frame, have been a dancer my whole life and was recently diagnosed with diastasis (3 finger width gap) at 30 weeks.  I’m now almost 32 weeks and clearly the gap will continue to widen before delivery.  I’ve been doing my pelvic floor exercises everyday and wearing a belly band but I’m wondering about the actual labour and birth itself.  I’ve been trying so hard not to use my abs but obviously that can’t be avoided while pushing a baby out?  Do you have any advice regarding this?  Also, I’m just wondering if you would know (given your experience) how wide my gap might become by the time I deliver?  Perhaps a silly question to ask?  Many thanks, Jasmine. 

    • http://mutusystem.com Wendy Powell

      Hello Jasmine, firstly apologies as below to Janet – you all disappeared off my radar for a few days there! Thankyou for your comments about the site, it’s wonderful to know the MuTu System site is helping! Your gap will do what it’s going to do… your body is just making room for baby in there & that’s the priority right now :) I wouldn’t worry about wearing a belly band at this stage – let your pregnancy run its course & enjoy it! But there are things you can do (or avoid) to give you the best chance of staying strong & stable & for a quick recovery! Follow the guidelines on the site about what not to do – obviously no sit ups (I do hope you’re not doing those at 32 weeks pregnant!) but also make sure you roll to the side every time you get up from lying down – don’t curl straight up or ‘jack knife your body at all. Use the sides of the bath tub to pull yourself up (this tends to be the one place we can’t avoid rolling straight up from our backs unless you have a very large bath!). Don’t avoid using your abs – they need to be strong – practice the ‘navel to spine’ to activate transverse abdominis & work on coordinating this will pelvic floor lifts. Obviously you’re not going to be able to pull your navel back / flatten your stomach, but getting used to this feeling will stand you in good stead. Read the pelvic floor sections too as this is a vital component of core work & belly flattening whihc is often neglected… & of course make sure you download the MuTu System program so you’re all set after baby comes! Good luck & wishing you well for the coming weeks!

  • Carissima D

    Hello Wendy,

    I have a similar case to Jasmine who wrote in to your site –
    I have always been petite, danced, and exercised (dance, yoga and martial arts) and was in fairly great shape before getting pregnant. i had a very flat, 6 pack stomach before getting pregnant but never did much crunches or sit-ups or weights, just moving the body through above mentioned exercise forms. I was just diagnosed at 29 weeks with a rather large diastasis recti gap and had the same questions – how will this affect labor and delivery? Do those muscles come into play to assist the uterine contractions? Is there information about positioning to help my body with this during labor? Also, I didn’t start to “show” until about 4 1/2 to 5 months into the pregnancy, and grew pretty quickly in the past 6 weeks, but i noticed the gap right away but just didn’t know what it was. No one in my family ever had this, and I have always had a strong core and stomach, never had any problems with transverse muscles or weakness there, and exercised lightly throughout my pregnancy with pre-natal yoga and kegel exercises, so confused as to the cause of this condition. It does not seem to mesh with what is described online as causes, so I am also not sure about how to treat it. There seems to be varying info online regarding different exercises vs surgery post birth, but nothing concerning labor time itself.
    thanks in advance for any insight you can offer.
    Cara

    • http://mutusystem.com Wendy Powell

      Hi Carissa, some of your answers are hopefully answered
      below, but yes, your core will come into play during labour & the more in touch with your transverse & pelvic floor muscles & the more strong & flexible they are the better. Please don’t worry about diastasis during pregnancy… it’s is so often described as some terrible affliction when really it is just your body doing what women’s bodies have been doing since time began – making,
      growing & birthing babies… when our baby needs room, our body adapts. Focus on avoiding what will make it worse (the curling, the coming up from your back etc) & don’t worry. You haven’t done anything to cause it & nor could you have done anything to avoid it. I also have a small frame & my muscles parted during both my pregnancies! Don’t waste precious energy worrying about post birth surgery & such like – concentrate instead on your pregnancy & making that as healthy & strong as you can. You will be guided during labour into the best positions for your individual needs at that moment – my Midwives had me walking up & down stairs, on all fours & on a gym ball amongst others! Take this process one stage at a time – pregnancy, birth & then mothering & recovery. Look after yourself, stay strong & healthy & your body will do what it needs to do. Stay in touch with your body & enjoy the changes, try to embrace your amazing changing body & don’t fight it. This
      post may be of interest too http://mutusystem.com/testing-for-diastasis-recti-during-pregnancy.html I hope you find this information reassuring & of course grab your program once baby comes along so I can guide back to flat tummy gorgeousness when your body is ready. Good luck! :)

  • Kristy Migliaccio

    Hi Wendy a friend and I have been doing your system for about 2 months now.  I’m not really seeing much of a difference.  Am I maybe doing something wrong?  Someone told me I actullay could have an umbibical hernia instead.  But when I read about the differences between diastasis recti and umbibical hernia, I don’t fall into any of the categories of the hernia.  When should I start seeing results?  I’m now 8 months post-partum.  I have about a 1 & 1/2 – 2  finger seperation.  Any suggestions?

    • http://twitter.com/nomorexcuses wendy powell

      Hi Kristy, it’s hard to say where you’re going wrong as such… firstly I can’t diagnose a hernia by email so you need to get that checked out by a doctor to be sure. No exercise can close a hole in your abdominal wall (which is different to a muscle that has moved!) A 1-2 finger gap is actually fine, provided core strength & stability is good & the midline connective tissue is firm & shallow… So, I need to know a bit more to help. Is it a hard protruding belly that is the problem? Or a softer, wobblier one? Is it the diastasis or excess weight that needs to be tackled? And of course, we need to know if you have a hernia. Please email me directly (over there on the right hand column, near the top is an envelope to click!) if you want to give me more detail. I’m here to help & to get you the best result possible!

  • Kristy Migliaccio

    Hey Wendy, just saw my doctor and I don’t have a hernia but he did say that one can form over time if I don’t repair the muscle.  I don’t have any excess weight at all.  I’m actually in better shape now than before I had my baby.  I definetly do have a separation because I do have a large ridge from my belly button up.  Also when I say on my back flat, just about my belly button they is a shallow hole that I can stick my fingers into and I never had that before I was pregnant.  Now you say 1-2 finger gap is fine but my doctor instructed me otherwise.  He says that any gap that is left can produce a hernia in the near future especially if I was to get pregnant again.  It is neither hard nor soft.  I guess you can say it is somehwere in the middle.  Just want to know what you would say my next step is. Thanks =) am posting on here cause when I try to send you an e-mail, it takes me to you-tube. Not sure I am clicking on the right area.  Apologies in advance.

    • http://mutusystem.com Wendy Powell

      Hi Kristy  – if you click the envelope image in the right hand column, it should enable you to send me an email? Obviously I can’t comment on your doctor’s advice as: 1. I’m not a doctor & 2. he’s examined you & I haven’t! I do not advise for or against surgery as that is not my professional area – I simply advise that to improve core & pelvic stability, alignment & strength will only do your midsection & in fact your entire body good & surely it makes sense to exhaust non-invasive options first (just my opinion!). Clearly though if you plan on getting pregnant again hold off surgery for now!

  • Tim12home

    Hi Wendy i feel that what you have on your website is great, and may work for someone.  However it is important to add this is not suitable for everyone and like i some people have to resort to surgery.  Your technique is not a magic wand.

    • http://mutusystem.com Wendy Powell

      Hello, I don’t believe I have claimed to have a magic wand!! I have also never advised anyone they should or shouldn’t have surgery – I am not a doctor & have never claimed to be medically trained – I am an exercise professional who specialises in pregnancy & postpartum fitness, restoration & recovery. Of course everyone’s circumstances are different & you should always seek medical advice where necessary. My boundaries are very clear, & I don’t
      think I have ever implied I possess magical powers ;) My answer to Kristy below is probably relevant to your comment too. As you state, ‘resorting’ to surgery is usually the *last* resort & restorative exercsie would usually be the preferred option to at least tried first. Others opt for surgery right away. I have no interest in or desire to judge others’ decisions as to what they choose to do, when they decide to do it & who to consult in the process! The more information the better when weighing up your options!

  • Jody

    Hi I have to have a umbilical hernia repaired in two weeks possibly with mesh. If I have the hernia repair with mesh (a new way where they put mesh over the hernia once pushed in and they won’t actually tighten the rectus over the hernia) will this technique still close the muscles where the mesh was placed? Thanks for any help. Jody

  • Gemma0417

    Hi I’m hoping you can help, I have to have a umbilical hernia repaired in two weeks possibly with mesh. If I have the hernia repair with mesh (a new way where they put mesh over the hernia once pushed in and they won’t actually tighten the rectus over the hernia) will this technique still close the muscles where the mesh was placed? Thanks for any help. Jody

    • http://mutusystem.com Wendy Powell

      Hi Jody, the mesh procedure for the hernia & a surgical repair of the diastasis (sewing the 2 halves of the rectus muscle together along the vertical midline) are 2 separate procedures. The 2 are sometimes performed at the same time, but this should be discussed with your surgeon.
      Diastasis & umbilical hernia do exacerbate each other, & so having one condition repaired will certainly help in terms of the look of your tummy, but the hernia repair alone will not strengthen your abdominal muscles, or ‘fix’ them together unless your surgeon does this as well.
      Often the hernia operation is regarded as ‘medical’ whilst the diastasis repair is regarded as ‘cosmetic’ (don’t shoot the messenger ;) – that’s just how many medical carers / insurance companies see it), so you would need to discuss with your surgeon / insurance.
      Remember that no surgical procedure will STRENGTHEN the muscle – we have to do that! Also, no exercise can repair an actual hole in your abdominal wall (which is what a hernia is).
      I hope that helps.

  • Vicki

    Hello,
    I have a question: After my 2nd baby I noticed my ab muscles separated. I was working out up till the 36th week with both my pregnancies and now I have a cone shaped tummy if I lean backwards even just a bit. I am desperate to get my tummy back in shape, but I am currently expecting the 3rd baby. /I can feel slight lower back pains and “as if” my tummy was portruding much more, i was told this is because of the muscle separation/. Is there anyhting I can do while expecting or I have to wait until I give birth and then start exercising?
    Thanks a lot!

    • http://twitter.com/mutusystem wendy powell

      What you can do now is not encourage the gap wider – always roll to your side when coming up from your back (don’t come straight up) & learn to engage & use your transverse muscle now – so you have ‘muscle memory for afterwards! Don’t panic – your baby needs the room right now, but you’re right – it’s the lack of strength in your core which is causing the lack of stability at the front & hence the back pain & protruding belly. MuTu will put you back together afterwards my Lovely… & meanwhile… good luck :)

  • http://www.facebook.com/profile.php?id=502451287 Amanda Kevins

    hey there.. for some stupid reason im just NOW realizing i have a diastasis.. the thing is, i gave birth three years ago and hit peak midsection measurements [aside from pregnancy] a year ago.. im determined to help this.. but is it still possible to repair the diastasis, even slightly? thank you so much!!

    • http://twitter.com/mutusystem wendy powell

      Yes it is! The MuTu System programme works for mums however long ago you had your babies! The gap may not close entirely, but it doesn’t need to (see this post http://mutusystem.com/can-the-mutu-system-program-heal-a-diastasis.html ) – you can get a toned, flatter tummy if you follow the online porgramme!

  • karen

    Oh gosh this is the first time I’ve heard that situps are bad! My doctor never mentioned that!  I’ve only got a 1.5 fingerwidth gap… but i’ve been doing situps/crunches/ab isolations for months now. I’m 6 months postpartum and have been working out my abs 3x per week for 30 minutes since my 6 week postpartum checkup. The doc actually said situps would help.  Should I stop now or is whatever damage already done?

    • http://twitter.com/mutusystem wendy powell

      Stop doing sit ups right away! – they will only make your stomach stick out! You need to isolate the transverse abdominis muscle & work it to lie flat & stabalise you, not work the outermost rectus muscle to pooch out…(which is what crunches do). Its never too late to start working your abs the right way :)

  • Melissa Horton

    Hi there!  I stumbled upon your site.  I have a SEVERE diastasis after having three huge babies in 3 years time, all by cesarean.  I still look about 6 months pregnant right now.   I’m desperate to fix my stomach, but some exercises cause me great pain–and I often wonder if I also have some kind of hernia.  I’m experiencing digestive problems too.  I NEED to get this fixed! 

    • http://twitter.com/mutusystem wendy powell

      Hi Melissa, all these factors may be contributing. First step, go see your doctor ASAP & have him/her check for a hernia. If there is a hernia present, MuTu System techniques will improve, but cannot fix a hole in the abdominal wall… digestive issue & diastasis… we can help with! Either  way – you need to start restoring & healing your core – that’s what MuTu does.
      Please do start working towards healing yourself – there shouldn’t be pain :( I can help x