Exercising with Diastasis Recti: Busting Myths

Are you living with diastasis rectus abdominals? Have you been told or read on the internet that you should avoid lifting weights, running, or *insert exercise here* with an abdominal separation? 

Well, I’m here to tell you that this simply is not true! 

With the right technique, progression, form, and guidance, you can do ANY exercise with diastasis recti.  It’s all a matter of starting slow, building a foundation, and working up to more challenging exercises. This is how you safely return to exercise with diastasis recti. 

Simply sitting around and avoiding moving for the rest of your life isn’t feasible.  WE MOVE EVERY DAY.  I wanna break down the top 5 most common myths and misconceptions I encounter daily treating women just like you. 

What is diastasis recti? 

I’m not here to give a full anatomy review. For in-depth information, you can read my other blog post, “What Is Diastasis Recti?”   But to briefly recap, diastasis recti, or abdominal separation, is a separation of your rectus abdominal muscle.  This is often a result of pregnancy or increased intrabdominal pressure.  The abdominal muscles become weak, leading to back pain, instability, leaking of urine, poo, or gas, and bulging of the abdomen. 

Diastasis recti can be healed with physical therapy and the right type of movement. 

Myth 1- You can’t lift weights with diastasis recti

Umm.. this is just plain not true. We lift objects every day– kids, laundry baskets, groceries...etc. 

What you need to be cautious of is jumping into lifting  HEAVY weights right away. Remember, your abdominal muscles are active during lifting to stabilize your body any time you move your arms and legs.  Lifting heavy weights before your core is prepared can result in injury and worsening abdominal separation.   

Before returning to lifting heavy weights with your arms your legs, you need to retrain your inner core piston and use proper lifting techniques, which include postural control and breath sequencing to support your spine and reduce the pressure in your abdomen. 

Myth 2- You can’t do sit-ups or crunches with diastasis recti

My answer for this one is, it depends.  

A sit-up or a crunch can increase intrabdominal pressure if not done correctly, which can worsen abdominal separation. When assessing for diastasis recti, you want to look for doming or a “pushing out” of the stomach while doing a crunch. 

If you can do a sit-up or a crunch while keeping your belly flat and controlled, without doming, then there is no reason you can’t do crunches. 

If doming, or a pushing out of your abdominals happens while doing a sit-up or a crunch, it’s probably best to hold off on this exercise for now and work on building up to it. 

In time, you’ll be able to return to crunches and sit-ups once you’re able to reconnect and coordinate your core to your breathing, strengthening the transverse abdominus muscle and eliminating doming of your belly . 

There are many alternative exercises you can do that work the same muscles while building up your foundation.  I cover these exercises in my CORE+ Healing DRA Masterclass.  In this class, I guide you through the education of the core and pelvic floor system and the progression of core exercises.  

Myth 3- You shouldn’t do a plank. 

Again, this one depends. 

As with the crunches and sit-ups, planks can increase intrabdominal pressure if your core isn’t prepared and able to engage the stabilizing muscles.

With the right foundational training, you’ll be able to build back up to doing a plank in no time.  Until you’re able to return to full planking, side planks are a great alternative.  They can help build up your strength and work your obliques and deep core muscles to close the gap.

A modified plank with the knees kept on the floor is another great way to build the strength, coordination, and endurance needed to do a regular plank.  A modified plank is one of my favorite go-to exercises for core endurance and stabilization and makes frequent appearances in CORE+ Healing DRA Masterclass.

Myth 4- You can’t do any twisting movements. 

Twisting is a part of life.  Have you ever reached up to the top shelf in the kitchen? I hate to tell you, but that is a twisting motion. We humans function in 3D, so we have to be able to move in all the planes of movement. 

Avoiding twisting can actually hinder healing. Our mid back is meant to move and twist. When twisting is avoided in this area, it can impact the low back and cause rotation to happen from the low back, leading to pain and discomfort.

Building a strong core foundation and reconnecting the inner piston system is how we start to incorporate twisting movements.  Once that foundation is established, we want to focus on learning the difference between where the twist is coming from, mid back or low back.

We want to lessen low back rotation which increases stress on the abdominals, and focus on mid-back rotation. Rotation in the mid-back facilitates rib cage movement, improving breathing which is super important for healing your core.  

Myth 5: You can’t run with diastasis recti. 

Again, you need to work on building up your strength, stabilization, and coordination before returning to high-impact activities. 

Remember, the core is the stabilizer for all movements. It’s best to return to running by doing a progressive running program and focusing on strength, breath, and posture. 

You’re not going to be able to jump right back into running a marathon at lightning speed.  Slow, steady, and short distance is the way to start. 

Healing is a progression and takes time

The overarching theme here is nothing is off-limits forever.  But some of the exercises discussed may need to be modified or avoided in early postpartum as you may not be able to control your core and intrabdominal pressure as effectively as pre-pregnancy.  You just need to be patient and consistent while focusing on building up your foundation. 

If you’re postpartum and dealing with abdominal separation, I highly recommend working with a trained physical therapist or using a program designed by a physical therapist for recovering your core postpartum. 

This is exactly why I created CORE+ Healing DRA. To dispel the myths on the internet and help women like you enjoy life again without worrying about leaking every time they sneeze, laugh, run, jump, or play with their kids. To improve their confidence to wear that little black dress again and enjoy the reflection staring back at them in the mirror. Are you ready to be empowered and confident to live your life the way you want to live it? Click here to learn more about CORE+ Healing DRA.