What should you know about core strengthening diastasis recti?

Diastasis recti is a widening and thinning of the connective tissue between the two sides of the abdominal muscles. It can occur during pregnancy or after changes in abdominal pressure. You may notice a midline ridge or doming when sitting up, reduced trunk support, back discomfort or difficulty coordinating movement. The aim of exercise is not to force the gap closed. It is to improve pressure control, breathing, posture and the way the abdominal wall works with the pelvic floor and back.

Start in a comfortable position with relaxed breathing. On an easy exhale, gently draw the lower abdomen inward without holding your breath, then release fully. Practise small movements such as heel slides or supported leg lifts only when you can keep the abdomen quiet and avoid doming. Roll to your side before getting out of bed, and avoid straining or abruptly increasing load. A pelvic-health or postnatal physiotherapist can assess your movement and tailor progression; see [Postnatal Physiotherapy](/treatments/pelvic-floor-and-rehabilitation/postnatal-physiotherapy/).

Pause an exercise and arrange assessment if it causes pain, persistent abdominal pressure, urinary or bowel leakage, pelvic heaviness, or a ridge that becomes more pronounced and does not settle. Seek urgent care for severe abdominal pain, vomiting, fainting or a new painful bulge. Professional review is also sensible when symptoms limit lifting, walking, caring for a baby or returning to usual activity.

Ask which movements are appropriate now, how to recognise excessive pressure, whether pelvic-floor symptoms need assessment, how to progress resistance, and when a follow-up examination would be useful.