Abdominal exercise with diastasis recti

There is no single exercise that closes every abdominal gap. A useful programme focuses on breathing, trunk control and gradual loading rather than judging progress only by the width between the muscles.

Diastasis recti is stretching and thinning of the connective tissue between the two rectus abdominal muscles. It is common during and after pregnancy. You may notice a ridge or doming along the midline when sitting up, lifting or straining.

Gap width alone does not describe strength or function. A clinician may also assess tension through the midline, breathing, pelvic floor coordination, back or pelvic discomfort, and how your abdomen responds to everyday loads.

Begin with relaxed breathing and exhale during effort. Practise movements such as heel slides, supported leg lifts or bridges only at a level where you can keep breathing and control the abdominal wall. Increase resistance or range gradually.

A small amount of midline movement is not automatically harmful, but marked doming, breath-holding, pelvic heaviness, urine leakage or pain suggests the load needs adjusting. Shorten the movement, add support or choose an easier variation. Sit-ups and planks do not need a blanket ban; readiness and technique matter.

Arrange a physiotherapy or medical review if the bulge is painful, function is not improving, exercise causes pelvic pressure or leakage, or you are unsure how to progress after birth or abdominal surgery. Seek urgent care for sudden severe abdominal pain, vomiting, or a firm tender bulge that does not settle, as these symptoms can indicate a problem other than diastasis.

Ask whether your symptoms fit diastasis recti or a hernia, which movements currently show good pressure control, and how to modify lifting, running or gym work. A postnatal physiotherapist can also assess pelvic floor symptoms and build a progression around your goals.