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Understanding Diastasis Recti: Causes, Symptoms, and Effective Solutions

Diastasis recti is a common condition that can affect many women, during and after pregnancy. The separation of the abdominal muscles can lead to a protruding belly and core weakness, impacting your quality of life and physical well-being. In this blog post, I will delve into the causes, symptoms, and effective solutions for diastasis recti to help you understand and address this condition.

Causes of Diastasis Recti:

Diastasis recti occurs when the connective tissue between the rectus abdominis muscles stretches and weakens, causing the muscles to separate. Pregnancy is a common cause of diastasis recti due to the increased pressure on the abdominal muscles as the baby grows. However, other factors such as obesity, improper lifting techniques, and excessive abdominal exercises can also contribute to the development of this condition.

Symptoms of Diastasis Recti:

The most common symptom of diastasis recti is the visible bulge or protrusion in the midsection, especially when the individual engages their core muscles or performs certain movements. Other symptoms may include lower back pain, poor posture, and core instability. It is essential to consult with a healthcare provider or a qualified personal trainer to diagnose diastasis recti accurately and develop a suitable treatment plan.

Effective Solutions for Diastasis Recti:

1. Core Strengthening Exercises: Performing specific core exercises tailored to target the transverse abdominis muscles can help close the gap between the rectus abdominis muscles and improve core strength and stability.

2. Proper Body Mechanics: Avoiding activities that put excessive strain on the abdominal muscles, such as heavy lifting or sit-ups, can prevent further separation of the muscles and support the healing process.

3. Pelvic Floor Rehabilitation: Incorporating pelvic floor exercises, such as Kegels, can aid in improving pelvic stability and reducing the pressure on the abdominal muscles.

4. Hiring a trainer qualified in post-natal exercise: Utilising a qualified post-natal trainer/coach, can benefit individuals with diastasis recti by providing customised workout plans, progress tracking, and receiving ongoing support from a knowledgeable and qualified background.


Diastasis recti is a prevalent condition that can impact the physical health and well-being of many women, particularly those who have undergone pregnancy or experienced abdominal trauma. By understanding the causes, symptoms, and effective solutions for diastasis recti, you can take proactive steps to manage and improve your condition. With the right guidance, personalised training programs, and dedication to core rehabilitation, overcoming diastasis recti is achievable, leading to a stronger, healthier core and improved overall fitness levels.

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