What should you know about hip thrusts and diastasis recti?

Diastasis recti is a widening and thinning of the connective tissue along the middle of the abdominal wall. A hip thrust mainly trains the buttock muscles, yet the movement can increase pressure through the abdomen when the load is heavy or breathing is held. A visible ridge or doming, abdominal discomfort, pelvic heaviness, or loss of control suggests that the movement needs changing rather than pushing through.

Begin with a supported bridge or an unloaded hip thrust and keep the range small. Exhale through the effort, avoid straining, and keep the ribs and pelvis comfortably aligned. Stop if you notice pain, bulging, leaking urine, or pressure. Increase resistance only when you can repeat the movement with steady breathing and no worsening symptoms. A pelvic health or postnatal physiotherapist can check your technique and build a graded programme.

Seek assessment for persistent abdominal pain, a new or painful bulge, marked weakness, bowel or bladder changes, or pelvic pressure that limits activity. After pregnancy, arrange review if symptoms remain troublesome or exercise repeatedly causes doming. Urgent care is appropriate for severe pain, vomiting, or a rapidly changing abdominal swelling.

Ask whether your symptoms fit diastasis recti, which hip-thrust variation is suitable, how to progress resistance, and whether postnatal physiotherapy would help coordinate your abdominal wall, breathing, and pelvic floor.