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Abdominal Diastasis Exercises

Abdominal diastasis or separation is a condition where the right and left sides of the rectus abdominis, otherwise known as the "six pack," weakens and a gap forms around the umbilicus. It is most commonly caused by the growing uterus during pregnancy that puts force on the abdominal wall, reducing the strength and integrity of the abdominal muscles. If this condition is not corrected it can worsen, causing lower back pain, pelvic instability and, in some cases, a hernia.

  1. Testing for Abdominal Diastasis

    • A simple test can detect whether you have this condition. Lie on the floor on your back with your knees bent and feet flat on the floor. Place one arm behind your head and the fingertips of your free hand on your abdomen across your belly button. Pressing in lightly with your fingertips, roll your head off the floor moving the ribcage closer to the pelvis. Feel for either sides of the abdominal muscles to see if there is a gap. If you feel a gap wider than two fingers, you have this condition and should begin exercises to help correct it.

    Corrective Exercises

    • Supported abdominal exercises can help to close the gap in the recti muscles. This is a slow controlled exercise. If any time you feel dizzy, stop, roll to your side and sit up slowly. Begin by laying on the floor with your knees bent and feet flat on the floor. Cross your hands over your belly button with your wrists laying over each other, pull each side of the recti muscles in toward the belly's midline and contract your abdominal muscles at the same time, pressing the lower back into the floor. Hold as you lift your chin to your chest (do not lift your shoulders off the floor), breathe out three to five times, then release, letting go of the abdominal muscles, relaxing the abdomen and putting your head back down. Repeat this 10 times, three times daily.

    Precautions

    • Until the condition is corrected, which can take six months or whenever the muscles are two finger widths or less apart, precautions need to be taken with certain activities, movements and exercises that place stress on the abdominal muscles, making the condition worse.

      Avoid exercises such as crunches or oblique curls, lying backward over an exercise ball, yoga postures that stretch the abs and all back bends. Do not sit straight up from a lying down position, but roll to your side first and avoiding lifting and carrying heavy objects. And when coughing or sneezing, support the abdominal area with a pillow or your hands to avoid excess stress on that area until the condition is corrected.

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