What should you know about leg raises diastasis recti?

Leg raises may increase pressure through the abdominal wall, so use careful technique and stop if your midline domes, bulges, or causes pain. Whether they are suitable depends on your strength, symptoms, breathing, and ability to control the movement.

Diastasis recti is a widening and thinning of the connective tissue between the abdominal muscles. A straight-leg raise can make the abdomen push outward when the deep abdominal muscles cannot manage the load. This does not mean every person with diastasis recti must avoid leg movement. The visible response, discomfort, breath-holding, and control matter more than the exercise name.

Begin lying on your back with knees bent. Breathe out gently as you move one heel away, keeping the ribs relaxed and the abdomen controlled. Progress gradually only if there is no doming, pulling, pelvic pressure, back pain, or breath-holding. A smaller range, bent knees, or alternating legs may reduce the load. Postnatal Physiotherapy can help assess your abdominal wall and build a personalised progression, especially after pregnancy or birth.

Ask for professional guidance if the gap feels painful, the midline bulges with ordinary movement, or you have persistent back pain, pelvic heaviness, urine leakage, or difficulty lifting and turning. Stop the exercise and seek prompt assessment for severe pain, a new firm lump, vomiting, or marked swelling.

How should my abdominal wall be assessed? Is this movement appropriate for my current recovery? Which signs show that I am using too much load? What exercises can I use instead while I improve control?