What is diastasis?

DISCLAIMER: The information contained on this site is not meant to replace the advice and recommendations of your doctor and/or midwife. Please consult your caregiver before beginning any exercise program.

gym tips photo From FIT PREGNANCY

Diastasis is a separation of the two halves of the rectus abdominis muscle on the middle of your belly that sometimes occurs during pregnancy. You can check for it by lying on your back with your knees bent. (If you start to feel faint while on your back, roll to your left side, then use pillows under your shoulders to prop yourself up.) Place your fingertips 1-2 inches below your belly button, fingers pointing toward your feet. Lift your head as high as as you can see if you feel a ridge protruding from the midline of your abdomen - that's a diastasis. If you have it, take care to not exacerbate the separation when you do abdominal exercises. Try a modified ab crunch: If you are past your first trimester, prop yourself up with pillows so your shoulders are higher than your belly. Wrap a sheet (folded lengthwise to about 8 inches wide) around your waist and crisscross it in front. Don't knot it. Grasp an pull the ends up and outward at 45-degree angles as you contract your abdominal muscles, exhale, and raise your head. Do not lift shoulders.

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