Abdominal separation post-pregnancy: What it is and best exercises to help it heal

Despite being a common condition caused by pregnancy, some woman do not even realise that they suffer from it abdominal separation.

So, what is it and how can you fix it?

Abdominal separation, also known as Diastasis Recti, refers to a separation of the rectus abdominous muscle at the midpoint (linea Alba). The separation causes a protrusion of the anterior uterus wall.

This happens to 30% of pregnant women generally at around the 16th week of pregnancy, but it can happen at an earlier, or later, stage too and almost all women will have some form of abdominal separation. You might be able to see it as a long ridge (varying in width) when the abdominals are contracted, or as some call it “the Toblerone tummy”.

A simple self test can help show you how the right and left halves of your abdominal muscles spread apart at the body’s midline.

In laymen terms, the line, which splits your ‘six pack’, is being pulled apart and is no longer connected. This can occur as early as 16 weeks of pregnancy and in some cases up to 10cm width can appear at full term. This condition occurs because of the widening and thinning of the midline tissue in response to the force of the uterus pushing against the abdominal wall, in conjunction with pregnancy hormones that soften connective tissue.

A small amount of widening of the mid line happens in all pregnancies and is absolutely normal. However, anything over 1 finger (1.5cm) needs to be addressed postpartum. If the connective tissue does not reconnect within a year, it is unlikely to ever reform. This can result in back pain, herniation and weak core muscles, with the only solution being surgery.

Calum Wilson, pre and postnatal fitness expert and co-owner of BUMP Health and Fitness, says the more women are educated about this condition and realise that it’s common, the more likely they are going to address it.

“I have never trained anyone that didn’t get some form of separation,” Calum tells Bounty Parents. “I would say the normal width would be between 2-4cm in length, however I have seen up to 10cm in some extreme cases.”

We asked Calum to share some further insights in abdominal separation, including what new mums can expect and what they can do about it.

Why is it important for new mums to consult a women’s health professional about abdominal separation?

As a Women’s Health professional knowing the length and depth of the separation is extremely important. It will give us an understanding of how strong and active her inner core is, and we can help implant exercises to strengthen it.

How long after giving birth should mums address abdominal separation?

There is a muscle called the transverse abdominis, which is one of the most important muscles to activate and strengthen post baby. There are exercises you can do a soon as 24 hours after having the baby which can really help.

What physical issues can occur due to abdominal separation?

A lot of mums can suffer from lower back pain postnatally and whilst there can be many contributing factors to what causes this, having separation is often a major reason. Her abdominals are currently not performing the way the body is designed to work which will cause issue until it it strengthened.

Where should a new mum start?

Mums certainly should not panic as it’s so common. I would suggest seeing a Women’s Physio and getting a real time ultrasound on her abdominals. This will give a true understanding of the width and depth of her separation and allow us to piece together her recovery plan. When addressing abdominal separation, its really important to train in a class that contains clear and functional modifications to help mums with abdominal separation and to avoid exercises which could exacerbate the condition.

All BUMP trainers are qualified in pre and post natal exercise. BUMP members get a free 45-minute consultation with one of the team to allow us them really explain and educate clients on what has happened to their body and what is the best plan to move forward. This allows members to enjoy their sessions and train with confidence.

Here are a couple of exercises to help with diastasis recti…

Seated SB twists

• Start by sitting up straight and tall on the stability ball
• Bring both arms together straight out in-front of your torso at shoulder height.
• Ensure you keep your core encaged and shoulders relaxed
• Slowly begin to twist your upper body to your right side. Ensure your arms and head continue to twist with the rest of your body.
• Once you have reached the end of your twist, pause and slowly return to the start position.
• Repeat with your left side, and continue to alternate for 24 repetitions.

Horse stance level 2

• Position yourself on all fours, with the knees in line with the hips and the hands underneath the shoulders.
• Gently pull in with the belly button and contract the pelvic floor.
• Breath in and as you then exhale, raise right leg and the left arm.
• As you return bring the right knee and left elbow to touch underneath your belly button.
• Repeat for 10 repetitions
• Now repeat on opposite side