Myths About Diastasis Recti Exercises - What Works and What Doesn’t

Diastasis Recti is a condition that many women encounter, especially postpartum. It’s a separation of the Rectus Abdominis muscles that occurs as the Linea Alba (the connective tissue) stretches to accommodate a growing belly.

While it can be concerning, the good news is that targeted exercises and proper care can make a significant difference. However, myths about Diastasis Recti (DR) often lead to confusion, fear, and ineffective or harmful exercise practices.

Let’s debunk some common myths about exercise and clarify what actually works.

Myth 1: You Should Avoid All Core Exercises

One of the biggest myths about Diastasis Recti is that you should completely avoid engaging your core. This often leads women to shy away from any abdominal exercise, fearing they might worsen the separation.

The Truth: Core engagement is crucial for healing Diastasis Recti, but it needs to be done correctly. Exercises that emphasise proper breathing, alignment, and controlled core activation—such as pelvic tilts, diaphragmatic breathing, and gentle transverse abdominis (TvA) exercises—are highly effective. Avoid movements that cause coning or bulging in the midline, such as traditional crunches or sit-ups, especially in the early stages of recovery.

Myth 2: You Should Only Do Gentle Exercises

There’s a perception that recovery from Diastasis Recti requires sticking exclusively to gentle or low-intensity exercises.

The Truth: While starting with gentle exercises is essential, progression is key. Gradually incorporating more challenging core and strength exercises, as tolerated, can enhance recovery. Modified planks, bridges, and even light resistance training can be introduced under proper guidance. The key is to ensure proper form and avoid exercises that strain the abdominal wall.

Myth 3: Diastasis Recti Can Be Fixed Overnight with Certain Exercise

Some social media posts or fitness programs promise quick fixes for Diastasis Recti, claiming it can be resolved in just a few weeks with specific exercises.

The Truth: Healing Diastasis Recti takes time, patience, and consistency. It’s not just about closing the gap; it’s about restoring the function and strength of the core. Depending on the severity of the condition and individual factors, it may take months of dedicated effort with a combination of core, breathing, and strength exercises to see noticeable results.

Myth 4: Planks and Push-Ups Are Off-Limits

Many women avoid planks, push-ups, or similar exercises out of fear that they might worsen their condition.

The Truth: Planks and push-ups can be beneficial when introduced at the right time and modified appropriately. For example, starting with an incline plank or knee push-ups reduces the load on the core and allows for better control. Progression to more advanced variations should only occur when there’s adequate core strength and no signs of coning or bulging.

Myth 5: Lifting Weights Will Make Diastasis Recti Worse

There’s a common misconception that lifting weights should be completely avoided if you have Diastasis Recti.

The Truth: The secret lies in technique. Engaging your core, exhaling during exertion, and maintaining good alignment are the golden rules for lifting safely. Start with lighter weights and work your way up as your strength and confidence grow. Lifting can actually help you build a stronger, more functional core.

Conclusion

Navigating Diastasis Recti recovery can feel overwhelming with so much conflicting information out there. But don’t let myths hold you back. With evidence-based exercises, proper guidance, and a dose of patience, you can rebuild your core and feel stronger than ever.

Remember, progress might be slow, but every small step counts. If you suspect you have DRAM or are struggling with recovery, please book an assessment with our team at PhysioMatters (Claire, Xan and Danielle) as we all trained and will guide you on the road to recovery. 

We look forwards to assessing you and providing you with an evidence based and functional core strengthening program 😊

Claire

Physiotherapist specialising in Women’s and Men’s Health – PhysioMatters