Stomach vacuum and diastasis recti: what to know

Diastasis recti is a widening and thinning of the connective tissue between the abdominal muscles. It can make the midline look or feel different, particularly when you sit up, cough or strain. A vacuum exercise draws the abdomen inward while controlling the breath, but the name does not prove that it closes the separation. Some people notice doming, pelvic pressure, back discomfort or difficulty coordinating their breathing during core work.

Begin with relaxed breathing and a gentle abdominal contraction rather than forcefully pulling the belly in or holding your breath. Stop if you see a ridge or dome along the midline, feel pain, develop pelvic pressure or cannot breathe normally. Progress should be gradual and matched to your stage after pregnancy, birth or abdominal surgery. A pelvic-health clinician can check your abdominal wall, breathing pattern and functional goals through Postnatal Physiotherapy.

Arrange an assessment if the gap is associated with persistent back pain, a visible bulge, weakness that affects daily tasks, pelvic-floor symptoms or uncertainty about safe exercise. Seek urgent care for sudden severe abdominal pain, vomiting, a firm tender bulge that will not settle or symptoms of a possible hernia.

Ask how your abdominal wall is healing, whether a vacuum is appropriate for your current symptoms, which breathing cue to use, how to modify planks or sit-ups, and what signs mean you should stop.