Watch the 10 videos below

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Video 2
Video 3
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Video 5
Video 6
Video 7
Video 8
Video 9
Video 10

1. Every woman has it during late and post-pregnancy, and it may fix itself but it may not

Diastasis recti is common in the later stages of pregnancy, particularly second or subsequent pregnancies. 

In many cases, the abdominal muscles will come back together in the weeks following birth, but most of us need some targeted exercises to help this process along.

2. It looks like this

You may see a ‘pooching’ or ‘doming’ of your stomach, especially when coming up from a lying position on your back. Sometimes you appear still a few months pregnant. Your tummy might still “look” pregnant, many months or even years post-baby.

3. This is how you figure out if you have it

Lie on your back with your knees bent and your feet flat on the floor. Lift your head and neck very slightly and 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 and neck. Don’t lift your shoulders. Repeat the test in two other places: directly over the belly button, and a couple of inches below.

4. It’s all about alignment and how you move around

‘Intra-abdominal pressure’ means pressure inside the abdomen and pelvis that your core muscles are designed to control. If our posture is not aligned optimally (how we sit, stand and move around) then our core muscles aren’t positioned to do their job and control this pressure. If your core muscles are weakened, they are also not able to perform as well as we want them to.

5. Your stomach muscles are not torn, broken, or split

The increase in load and the inevitable shift in your posture and alignment of pregnancy contribute to a diastasis. It’s just your body ‘making room’. There’s nothing wrong with you. You didn’t do anything wrong. Nothing is broken or torn. You’ll be fine.

6. The width of the gap is not the only issue

Even more important than the width of the gap is the tension (or lack of) in the midline – the connective tissue between the 2 parts of muscle. Contracting the muscles should create tension and resistance when you apply gentle pressure with your fingers to the midline. If it doesn’t – you have some re-connecting to do…
You can actually have a diastasis and still have a strong core if tension is good. And ‘closing the gap’ (with a splint, binder or surgery) won’t give you a strong core.

Probably biggest takeaway here…? It’s not all about the gap.

7. What you eat and drink matters

What you eat plays a big role in your body’s ability to heal. There are certain foods that will help your recovery greatly and others that will hinder it. Clean protein, lots of green and deep-coloured vegetables, berries, good fats and fibrous vegetables and fruits for good gut health. Include anti-inflammatory foods in your diet, turmeric, ginger, garlic, and green tea. All these foods will help your body to recover in the early days and many months or years post-birth.

8. Crunches are only a ‘bad exercise’ if you don’t get them right

There are common crunching technique ‘habits’ that could make a diastasis or weak pelvic floor worse, not better. If you’re sucking in, or holding your breath, then your stomach will pooch or bulge out and your organs will bear down on your pelvic floor when you crunch. Often the hip flexors and lower back are taking most of the strain, and the diastasis gap could be widening further.

9. Surgery may help, but it won’t fix the cause

Abdominal surgery such as muscle plication (sewing the 2 sides of your abdominal muscles back together), along with a tummy tuck or ‘Mommy Makeover’, can only do so much. It can tighten the tissues, bring them back together, remove loose skin and fat, but it can’t strengthen your muscles, or reconnect the essential pathways you need to regain full core function.

10. MUTU System is proven to make it better!

After using MUTU System 94% of women reported an improvement in signs and symptoms of diastasis of the recti or separation of the stomach muscles.*