In some cases, yes, diastasis recti can be improved with targeted exercises. However, the results depend on the severity of abdominal muscle separation, and most people find they need more than exercise to flatten their belly pooch.
Specialized core-strengthening programs may help close mild gaps and improve abdominal support, but research on their effectiveness is still limited, and outcomes can vary. More significant cases, especially those involving a wider separation, hernia, or loose skin, typically cannot be fully corrected without surgery.
For these patients, a tummy tuck is the most effective option for repairing the abdominal muscles and restoring a flatter, firmer contour.
What Triggers Diastasis Recti?
Significant weight fluctuations and pregnancy can often trigger diastasis recti, a separation of the abdominal muscles. In fact, few moms escape the “mommy pooch” after pregnancy, a soft, bulging belly that’s frequently immune to the effects of diet and exercise. While excess fat and loose skin alone are sometimes to blame, a persistent belly bulge after pregnancy is often caused by weakened or separated ab muscles.
The rectus abdominis muscles, the same muscles we associate with a “six pack,” run side by side along the front of the torso, joined together in the center by connective tissue. When the abdomen stretches to accommodate a growing fetus, the muscles and connective tissue stretch and move out to the side. In many cases, the connective tissue fails to return to its original, taut state, which leaves the muscles appearing stretched out and soft.
Diastasis recti is extremely common, estimated to affect over 30% of moms even a full year after giving birth. The effects can range from aesthetic, a protruding belly and seeming lack of waistline, to medical, where the weakened abdominal musculature leads to back pain and digestive trouble.
Can Diastasis Recti Be Fixed Without Surgery?
Some people with mild diastasis recti may find nonsurgical options, such as targeted exercises, effective. Until recently, surgery has been the only consistently effective solution to repair the issue. But now, more doctors and fitness professionals are turning to a special type of exercise to help treat diastasis recti. We recently came across an article from NPR.org, in which the author investigates the ins and outs of diastasis recti and tries the “Dia Method” exercise program with fitness coach Leah Keller.
The Dia Method, as well as the other pre- and post-natal core fitness programs mentioned in the article, focus on engaging the deeper core muscles over a series of breaths. This focused breathing helps to stabilize the torso and draw the rectus abdominis back in toward the center. In addition to helping to close the gap between the abdominal muscles, this exercise aims to alleviate back pain and strengthen the pelvic floor.
While only a few, small studies have been conducted to evaluate how well these exercises work, the feedback has been promising. Even the NPR author achieved a nearly ½-inch closure in her diastasis recti after just 3 weeks.
Exercises Not To Do With Diastasis Recti
According to the Dia Method’s Keller, many commonly recommended exercises for diastasis recti, such as crunches, don’t work because they actually place additional strain on the rectus abdominis muscles, causing them to “splay your abs apart.”
In general, exercises that increase pressure in the abdomen aren’t recommended in the early stages of recovery, especially if they cause the abdomen to bulge or “dome.” These movements may include:
- Situps or crunches
- Planks
- Double leg lifts
- Pushups
- Certain yoga poses, such as downward dog and the boat pose
However, there are no universally prohibited exercises, and what is safe can vary depending on the severity of diastasis recti and how well the core muscles are functioning.
Is a Tummy Tuck the Best Option for Diastasis Recti?
Often, yes, a tummy tuck may be the most effective option for addressing diastasis recti. While we’re excited that there is a nonsurgical way for some women to reduce mild diastasis recti, it’s important to note that exercise can only go so far. More severe cases of diastasis recti typically cannot be fixed through exercise alone. Surgery, such as abdominoplasty, is usually necessary to repair issues such as a hernia and may also be the best choice to improve cosmetic and medical symptoms.
Additionally, no amount of exercise can tighten sagging skin, reduce stretch marks, reshape your bellybutton, or give you an hourglass silhouette if you’re not already predisposed toward having one. If you are concerned about any of these issues, you might benefit most from talking to an experienced plastic surgeon, who can both repair diastasis recti and create a smoother, more youthful abdominal shape through tummy tuck surgery.
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Explore Your Options for Treating Diastasis Recti
If you are bothered by a “pregnancy pooch” that persists despite a healthy lifestyle, Dr. Parker and our experienced team can help. During a free cosmetic consultation, he will listen to your concerns and goals and explain your options so you can decide if a tummy tuck or a full mommy makeover procedure is right for you. He’ll also be happy to discuss whether an exercise program, such as the one mentioned in the NPR article, might help you achieve your goals without surgery. Contact us today online or call us at (201) 967-1212 to schedule your appointment.
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