Diastasis recti is a health condition is which the distance between your rectus abdominis (aka 6 pack) muscles increases at the midline due to the stretching of connective tissue (Linea Alba) and this condition is associated with increased feeling of instability and/or coning/doming/bulging of the abdomen area. It is also called as Mummy Tummy or having a Mommy Pouch where women may look like as if they are “still pregnant” and pregnant women or obese people are susceptible to acquire this condition which increases the intrabdominal pressure.The connective tissue weakens and thins due to abdominal fat pushing through the connective tissue or growing uterus putting pressure on connective tissue or birthing can also cause a lot of changes in the intra-abdominal pressure. Diastasis recti is also caused due to pregnancy hormones and the expanding uterus where the weight of the foetus is pushed downward to the pelvis hence, it is necessary to skip any exercise that puts strain on the tummy to protrude outwards and avoid heavy lifting exercises which need you to twist your spine or spinal extension movements.
Health experts point out that these can increase stress on your abdominal tissues and suggest to follow correct breathing techniques and exhale properly while exercising. This they say will help avoid creating any compression in the abdominal cavity and there are a few therapeutic exercises that can be performed to rectify diastasis recti, build better core muscles and strengthen abdominal muscles.n an interview with HT Lifestyle, Dr Shilpi Sachdev, MBBS, DNB, DMAS, Consultant Obstetrics and Gynecology at Apollo Cradle & Children’s Hospital in Delhi, shared, “A growing belly, popped belly button and stretch marks are not the only changes a woman’s midsection goes through postpartum. 1 out of 2 pregnant women experiences diastasis recti or ab separation after giving birth. Visually, diastasis recti can appear like a bulge or pooch in the abdomen but physically, it can cause abdomen weakness, backache and poor posture.”
She advised, “Instead of rushing into weight loss or heavy lifting exercises, women should start with recti-friendly exercises that accelerate healing and strengthen the core. Targeted exercises designed to heal diastasis recti can help close the gap and strengthen the abdomen muscles.