Diastasis Recti Explained: What Trainers Need to Know
- Lorena Savvidou
- Mar 20
- 3 min read
Diastasis recti is one of the most common conditions affecting women during and after pregnancy, yet it is often misunderstood or overlooked in general fitness training.
For personal trainers, Pilates instructors, and yoga teachers, understanding diastasis recti is essential for safe and effective programming, particularly when working with pre and postnatal clients.
In this article, we break down what diastasis recti is, how to identify it, and what trainers need to consider when designing exercise programmes.
What Is Diastasis Recti?
Diastasis recti is the separation of the rectus abdominis muscles (the “six-pack” muscles) along the linea alba, the connective tissue running down the centre of the abdomen.
This separation occurs due to:
The growing uterus during pregnancy
Hormonal changes that soften connective tissue
Increased intra-abdominal pressure
It is a natural and common adaptation during pregnancy, but it requires appropriate management postnatally.
Why Diastasis Recti Matters for Trainers
If not properly managed, diastasis recti can contribute to:
Core instability
Lower back pain
Poor posture
Pelvic floor dysfunction
Reduced functional strength
For trainers, incorrect exercise prescription can worsen the separation or delay recovery, making specialist knowledge essential.
How to Check for Diastasis Recti
Fitness professionals can perform a basic screening:
Ask the client to lie on their back with knees bent
Place fingers along the midline of the abdomen
Ask the client to lift their head slightly
Feel for separation and depth between the abdominal muscles
A gap of approximately two finger-widths or more may indicate diastasis recti, but tension and depth are just as important as width.
If unsure, referral to a women’s health physiotherapist is recommended.
Exercises to Avoid with Diastasis Recti
Certain exercises can increase intra-abdominal pressure and worsen the condition, especially in early postnatal stages.
Avoid:
Sit-ups and crunches
Planks (early stages)
Leg raises
Russian twists
High-impact movements
These exercises can cause doming or coning of the abdomen, indicating excessive pressure.
Exercises That Support Recovery
The focus should be on restoring function and control, not forcing the muscles back together.
Recommended approaches include:
Diaphragmatic breathing
Pelvic floor activation
Transverse abdominis engagement
Controlled core stability exercises (e.g. bird-dog, heel slides)
Postural alignment work
Progression should be gradual and based on individual recovery.
The Link Between Diastasis Recti and Pelvic Floor
The core and pelvic floor work as a system. Weakness or dysfunction in one area often affects the other.
For this reason, programmes should always integrate:
Breathing mechanics
Pelvic floor engagement
Core stability
Ignoring this connection can lead to incomplete recovery and ongoing dysfunction.
Coreskil provides evidence-based course that helps trainers train postnatal clients. Learn more about the Coreskil CPD course here.
Common Mistakes Trainers Make
Without specialist training, trainers may:
Prescribe traditional core exercises too early
Focus on aesthetics rather than function
Ignore signs such as doming or pelvic discomfort
Progress intensity too quickly
Understanding how to adapt exercise safely is key to supporting postnatal clients effectively.
Why Specialist Knowledge Is Essential
Diastasis recti is just one of many considerations when working with pre and postnatal clients.
Fitness professionals must also understand:
Pelvic floor recovery
Hormonal changes
Postural adaptations
Contraindications to exercise
Developing this knowledge allows trainers to:
Work confidently within their scope of practice
Deliver safe, evidence-based programmes
Build trust with clients
Frequently Asked Questions
What is diastasis recti?
Diastasis recti is the separation of the abdominal muscles along the midline due to pregnancy-related changes in the body.
Can diastasis recti heal on its own?
In some cases, it may improve naturally, but targeted exercise and proper rehabilitation significantly support recovery.
How long does it take to recover from diastasis recti?
Recovery varies, but many women see improvements over several weeks to months with appropriate exercise and guidance.
Can you exercise with diastasis recti?
Yes, but exercises must be adapted to avoid excessive intra-abdominal pressure and support safe core activation.
Why is diastasis recti important for trainers to understand?
Trainers need to understand it to avoid inappropriate exercises, support safe recovery, and prevent long-term complications.
Final Thoughts
Diastasis recti is a common but important condition that requires a careful, informed approach to exercise. With the right knowledge, trainers can play a key role in helping women recover safely and regain strength and confidence after pregnancy.
Ready to Work Safely with Pre & Postnatal Clients?
If you’re a personal trainer, Pilates instructor, or yoga teacher, developing specialist knowledge in pre and postnatal fitness is essential.
The Coreskil CPD-accredited Pre & Postnatal Fitness Course gives you the tools, confidence, and understanding to:
Screen and support clients safely
Adapt exercises appropriately
Understand conditions like diastasis recti and pelvic floor dysfunction
Build a trusted, specialist coaching practice
Still unsure if a Pre & Postnatal qualification is the right path for you? Find out more about
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