Diastasis recti

[deleted account] ( 5 moms have responded )

Any one suffer from this? I have had my twins 1 year ago and my belly still looks pregnant. Also there is a 2-2 1/2 inch gap. I have done some research and have found out that regular crunches can make it worse and even cause serious injury. I also read that physical therapy was a must if it is severe enough. Not sure how I want to tackle this. I am so sick of people asking if I am expecting and clothes not fitting right Would really appeciate any input.


Annette - posted on 01/08/2011




Hi, I did a lot of sports before I had my first kid in 2004. Then I had twins in July 2006, and afterwards a diastasis recti of about 3-4 fingers' width as well. While a friend of mine with twins got hers reattached about 2 years after the birth of her twins, I decided to wait a little and see. Around 2 years after giving birth, I took up execise again, but instead of doing direct upward crunches I opted for diagonal crunches that strengthen your TvA as described by Helen. I did that for about half a year, twice a week and then, I felt that the gap had decreased a lot. Since then, I do both, the transversal crunches and the direct, and my tummy is nearly as flat as it was before my first pregnancy. I also had to do quite a lot to regain stability in the pelvic floor muscles. All I can say is: training helps :o)

Caroline - posted on 01/08/2011




I have this and had mu twin girls in July of 2010. My doctor referred me to a general surgeon to check it out (the large pudge that sticks out when using stomach muscles) and the surgeon said that I had a hernia on top of diastasis of reci muscles. She said that the hernia could be taken care of, but that I would have to see a plastic surgeon to reattach the muscles. This was very upsetting news to me, but a tummy tuck and hernia surgery can be performed at the same time so we shall see.

Helene - posted on 12/27/2010




First a question - diastasis is usually measured in finger-widths across the abdomen. Do you mean that the width of your connective tissues are 2.5 finger-widths or 2.5"?

The goal of diastasis rehab is to close the gap to less than 2 finger-widths. To repair, you need to first build A LOT of strength into your deepest abdominal muscle, your Transverse Abdominis, or TvA. Then you need to perform postnatal exercises that train the TvA to function properly as a stabilizer.

Many women, both with and without diastasis, end up with overly round tummies. This is always caused by weakness/improper functioning of the TvA.

Most likely your diastasis was widen after childbirth and have partially closed up on its' own. Everyone has a wider mid line after childbirth.

I've posted four videos on how to strengthen the TvA for pregnancy and postpartum. (Model is pregnant.) If your mid line is wide, perform the third and fourth in the series.

Heather - posted on 12/20/2010




I had a pregnancy work out video that included an after pregnancy workout. It did say that regular crunches were bad, but they showed how to do crunches that actually helped close the gap... I don't have the video anymore and it's been so long I don't remember how to do them. It was called Pregnancy Plus workout with Denise Austin. I know you aren't pregnant anymore, but you can get it for $5 off Amazon. The after pregnancy work out was the best part. She gave lots of helpful tips on how to close the gap and such.



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[deleted account]

Thank you Heather and Helene!

@ Helene my gap is wide, as wide as my hand. My hands are a little bigger than average too. As you had posted about it being measured in finger widths I had read that else where as well. I wanted to give more of a visual by giving it in inches. but thank you for the videos I will try those and the ones Heather suggested.

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