Diastasis recti (DR) is the widening of the gap between the two sides of the Rectus Abdominus muscle. The abdominal separation/split occurs at the Linea Alba, which is the midline collagen structure of connective tissue at the front of your abdominal wall.

​​DR is totally normal, very common and not ‘an injury’. You can have a perfectly functional core and still have a small gap at your linea alba. What is a ‘Functional Diastasis?

Understanding the structure of your abdomen and Diastasis Recti

The Rectus Abdominis is 1 of 4 layers of abdominal muscles: 

• Transverse Abdominis (deepest muscle layer)
• Interior and Exterior Obliques (next two layers) that form your waist 
• Rectus Abdominis (on the outside)

Diastasis recti occurs as a result of excessive intra-abdominal pressure or loading. It is common in the later stages of pregnancy (due to the inevitable shift in alignment from a growing baby), particularly in second or subsequent pregnancies. 

DR can happen when your core is not quite functioning optimally, often due to issues with your overall core alignment. It’s important to note here that DR is not actually an injury though, and is incredibly common after pregnancy (an estimated 50%).

Though having a strong and supple core and good alignment/posture prior to pregnancy is beneficial for many reasons, DR might still occur. It’s not something you did “wrong” and it’s probably something you can fix with some intentional care.

It is normal and expected to have your abdomen still be a bit rounded for a short time after birth (about eight weeks) as your uterus returns to its pre-pregnant size, your organs go back to their normal resting spot, you shed the increased fluids necessary for growing a baby, and you start to shed the fat gained as insulation and protection.

However, with DR, your tummy might still look pregnant, many months or even years after giving birth. This is often (somewhat dismissively) called “mummy belly” or “mummy tummy”. 

Diastasis recti can present itself as a ‘doming’ of your tummy, made worse when you perform crunch type movements or when sitting up from a lying position on your back. You might also find it resembles a loaf of bread.

There’s a pretty simple at-home test for determining if you have diastasis recti.

For a quick start guide just follow these few steps:

1. Lie on your back, legs bent and your feet flat on the floor.
2. Raise your shoulders off the floor slightly and look down at your belly.
3. Using the tips of your fingers feel just above and below your belly button, seeking the edges of your abdominal muscles. Take note of  the finger widths between your muscles i.e. how many fingers you can fit into the gap.

In the first few weeks of postpartum, you can do this test regularly to track how well your muscles are moving back together. If they stay separated past week eight, you have DR. 

When checking for diastasis recti symptoms you are assessing not only the width of the gap, but also its depth. This may feel a bit like testing for your belly’s level of squidgy-ness. The amount of separation on both counts will determine the severity of your diastasis, and what you can do to help close your abdominal separation (even in these severe cases). 

Read our more in-depth article on testing for diastasis recti here.

Symptoms go beyond feeling like you have a saggy belly and can include:

• Noticeable bulge sticking out just above or below your belly button.
• Coning or doming when you contract your ab muscles.
• Squidgy feeling around your belly button.
• Poor posture and/or low back pain.
• Weakness in your core muscles.
• Difficulty lifting things.
• Pelvic or hip pain.
• Painful sex.
• Urine leaking when you sneeze or cough.
• Constipation.

Diastasis recti itself isn’t painful (remember, it’s not an injury), but the symptoms can be. Even if you don’t necessarily feel pain from DR, having your deep abdominal muscles and core aligned is important for your stability and being able to do normal daily activities.

• Try Not To Thrust Out Your Chest Or Tuck Your Backside!
• Walk More, Sit Less, Change Position More
• You Need Strong Glutes And A Strong Core To Heal A Diastasis

Follow these steps to help you to tweak and adjust your alignment for diastasis recti. Poor alignment and posture results in uncontained pressure and loading.

Next you must learn to ENGAGE and RELEASE your core and pelvic floor effectively in everyday movements.

You want to be able to carry your baby, push your pram, lift your children, do housework, walk, and move with a strong and functional core. MUTU retrains, reconnects and strengthens your core. You won’t always have to engage and release your core consciously but this is where we start.

Then through ongoing physical therapy you strengthen your transverse abdominis muscle to help draw your rectus abdominis muscle back in together, helping your tummy to feel stronger and look flatter.

A big part of bringing your ab muscles back together involves getting familiar with your core muscles and engaging your core. Engaging your core is a more important thing than just sucking in your stomach. Learn how to engage your core here. 

You can narrow the gap with diastasis recti exercises including abdominal exercises, correct core restoration exercises, breathing strategies and alignment adjustments. By understanding how your body carries loads and withstands pressure, you can improve your core function, deep core muscles and the look of your tummy.

Here are some more resources on healing your diastasis recti:

• Breathing and alignment for diastasis recti
• Exercises for diastasis recti
• Proper alignment during breastfeeding for diastasis recti
• Nutrition for diastasis recti

You want to be able to carry your baby, push your pram, lift your children, do housework, walk, and move with a strong and functional core.

MUTU is world recognised and medically proven in hospital-run trials as well as by tens of thousands of customers to naturally heal diastasis and pelvic floor dysfunction. MUTU System retrains, reconnects and strengthens your core and pelvic floor muscles via an easy to follow exercise program. You won’t always have to engage and release your core consciously but this is where we start.

In NHS Trials in 2020, 94% of women with diastasis recti reported an improvement after using the MUTU System. It doesn’t matter how long ago you had your baby (many moms come to us more than 12 months postpartum), the award-winning, medically recommended MUTU program can help.