Christiana Rebelle, PhD

Diastsis recti, the separation of the rectus abdominis down the linea alba, is common in up to 70% of pregnant and postpartum women. Though there is ongoing debate surrounding prevention and recovery. Many of the recommendations to address diastasis are based on assumptions rather than recent research. This article debunks the misconceptions and provides recommendations for preventing diastasis. Crunches, if performed correctly, are safe and effective in strengthening the core, and studies suggest they do not need to be avoided during pregnancy and postpartum as commonly believed. In contrast, pulling in the belly can increase pressure down the midline of the abdominals, widening the inter-recti distance. Additional exercises that engage the abdominals include deep breathing, pelvic tilts, planks, and modified push-ups. Proper breathing is essential to avoid excess strain on the core and pelvic floor. Deep twisting through the midsection and quick twisting movements should be avoided. Maintaining a strong core and healthy weight with exercise before, during, and after pregnancy is the best method for preventing diastasis.