Diastasis recti is a little-known but very common condition, especially in women after pregnancy. It involves the separation of the rectus abdominis muscles, causing weakness in the abdominal wall and, in many cases, also affecting the pelvic floor.
An incorrect approach to training can worsen the situation, leading to increased abdominal distension, back pain, incontinence, or even postural instability. Therefore, it's crucial to know which exercises are completely contraindicated and how you can safely and functionally restore your abdominal muscles.
What exactly is abdominal diastasis?
Diastasis recti occurs when the rectus abdominis muscles separate due to stretching of the linea alba, the connective tissue that joins them. This condition is not merely a cosmetic issue; it also represents an imbalance in the core that can lead to various musculoskeletal and pelvic floor disorders.
It is especially common during the third trimester of pregnancy due to uterine growth, although it can also be caused by other factors such as obesity, poorly performed exercises, or hyperlaxity of the connective tissue.
A separation greater than 2.5 or 3 centimeters (depending on the measurement point) is considered functional or uncontrolled diastasis recti, depending on the abdominal response to exertion. In these cases, it is essential to avoid increasing intra-abdominal pressure through certain movements.
Exercises to avoid if you have abdominal diastasis
Certain types of exercises can uncontrollably increase pressure within the abdomen, which can worsen muscle separation and negatively affect the pelvic floor. These exercises are contraindicated both in the early postpartum period and during abdominal rehabilitation.
1. Abdominal crunch and classic variations
Traditional abdominal exercises like crunches, sit-ups, or scissor kicks are completely prohibited when diastasis recti is present. These techniques tend to push the abdominal contents forward, causing a bulge along the midline of the abdomen, which increases the distension of the linea alba.
In addition, they exert downward pressure that ends up affecting the pelvic floor, increasing the risk of prolapse or urinary incontinence, so it is essential to take care of the technique.
2. Conventional planks and push-ups
Although planks are a very common exercise for strengthening the core, in the case of diastasis recti they can worsen the condition. The constant effort to maintain the posture generates high pressure that the distended abdomen cannot withstand, causing greater bulging and dysfunction.
Before performing these exercises, ensure you have good activation of your transverse abdominal muscles and adequate breathing control. Otherwise, it's best to start with simplified variations on all fours or in a semi-supported position, thus avoiding problems later with high-impact exercises.
3. Rotation and twisting exercises
Movements involving trunk twists, waist twists, or oblique movements, such as cycling, generate shear forces on the linea alba and pelvic floor. This directly affects core stability and can worsen diastasis recti. Until a functional abdomen is restored, these exercises should be avoided.
4. Running, jumping or doing impact exercises
Activities like running, aerobics, Zumba, or sports involving jumping or changes in pace can be harmful. These exercises place constant strain on the core and pelvic floor muscles, which may still be weakened by pregnancy or surgery (such as a cesarean section). Women wishing to start exercising should take into account safe physical activity recommendations.
5. Lifting excessive weights
Heavy weight training should be avoided during the initial postpartum recovery phase and in cases of significant diastasis recti. When lifting weights, if breathing is not controlled, it is very common to perform a Valsalva maneuver (holding your breath), which generates tremendous pressure on the linea alba and the pelvic floor.
Returning to strength training should be done gradually with functional exercises, monitoring technique and respecting the body's timing, and it is essential to prioritize strengthening the lower back.
Pilates and Yoga exercises: are they suitable for diastasis recti?
Despite their reputation as gentle methods, both Pilates and Yoga contain exercises that can be counterproductive if not adapted to the condition of diastasis recti. Many movements involve trunk flexion, roll-up abdominal exercises, or oblique activations with rotation.
Therefore, while they shouldn't be eliminated entirely, they should be performed under the supervision of a professional who can modify them according to the condition of the abdomen and pelvic floor. For added safety, understanding the benefits of Pilates during pregnancy can be very helpful.
Consequences of performing exercises incorrectly
Attempting abdominal exercises incorrectly can lead to more than just a persistent belly. Among the most common consequences of not following proper diastasis recti rehabilitation are:
- Persistent or worsening abdominal bulging.
- Lumbar or cervical pain due to lack of postural control.
- Weakening of the pelvic floor with risk of prolapse and incontinence.
- Abdominal hernias if internal pressure is forced.
Therefore, it is essential to avoid these prohibited exercises and opt for others that help improve core functionality without risk.
Recommended exercises to strengthen the abdomen with diastasis
The correct way to rehabilitate the abdomen after pregnancy or surgery is to start from within, with exercises that connect with the transverse abdominis and the pelvic floor, without generating outward pressure.
Here are some useful techniques and movements:
1. Breathing and diaphragm exercises
Diaphragmatic breathing is key to restoring abdominal function. Without a good breathing pattern, the core doesn't activate properly. Diaphragm release techniques and mindful breathing help reprogram the abdominopelvic system.
2. Zippers
This symbolic exercise activates the abdomen from the bottom up, as if you were zipping up from your pubic bone to your navel while exhaling. It's a great way to reactivate the transverse abdominis through breathing and postural control.
3. Hypopressives
Hypopressive exercises help reduce internal pressure, improve the tone of the transverse abdominis muscle, reduce abdominal circumference, and strengthen the pelvic floor. However, they should not be done without professional guidance and only once diastasis recti is under control.
4. Exercises on all fours
Positions like quadrupedal stance help improve spinal alignment and activate the core without creating too much strain. From this position, you can perform gentle rocking motions, mindful breathing, and contralateral extensions (Superman exercise) adapted to your level of control. You can also look into bodyweight exercises that may be beneficial.
5. Strengthening of glutes and back
The core isn't just about the abdomen. To stabilize the pelvis and improve posture, it's important to have active glutes and a strong back. Exercises like glute bridges, hip extensions, and resistance band work help create a solid foundation from which to progress.
Can I use a postpartum girdle to close the diastasis?
Postpartum girdles are not recommended without medical or physiotherapy guidance. Although they may initially provide a feeling of support, their indiscriminate use prevents the muscles from reactivating naturally. The abdomen needs to regain its function, not be externally supported.
Only in cases where the tissue is very weak or there are hernias, a professional may prescribe a special belt as a complement, never as a substitute for active exercise.
When can you start training after childbirth or a cesarean section?
Every woman is different, but generally, you can begin with gentle breathing, mobility, and body awareness exercises starting 15 days after delivery or a cesarean section. The key is progression.
From the sixth week onwards, a physiotherapy assessment can begin to examine the condition of the perineum and diastasis recti, and to start more intense exercises if the body is ready. It is also advisable to consider safe postpartum routines tailored to individual needs.
The goal is to prepare the body from the inside out, always ensuring that there is no pressure on the linea alba or the pelvic floor during movements.
And most importantly, do it without rushing or demanding, understanding that postpartum is a time of listening, caring, and reconnecting with oneself.
Rehabilitating an abdominal diastasis and regaining a functional abdominal girdle is not only possible, but essential for feeling good, avoiding discomfort, and recovering strength, posture, and confidence. Identifying prohibited exercises, replacing them with appropriate ones, and being consistent in your practice will make all the difference in your recovery process.
