Diastasis (Ab Separation)

Diastasis is the partial or complete separation of the rectis abdominis (6 pack muscles) and is also known as ab separation.

Diastasis is very common during pregnancy because the uterus stretches the ab muscles and weakens the connective tissues between the rectis abdominis in order to accommodate the growing baby. This separation can feel scary but don’t panic! It is very common and there are ways to help the muscles heal back together.

The key to rebuilding your core is to focus on the inside out: start (gently!) with your deepest abdominals, the transverse muscles, which act in a corseting fashion to support the lower back and organs. Strengthening the transverse muscles creates a strong basis to build upon as the main intention is to draw the stomach muscles back together.

Caution is recommended – sometimes moms can be too eager to start exercising at too high a level and too soon. Exercises that overwork the rectis abdominis make the diastasis/ab separation worse. This includes unsupported or uncontrolled sit-ups or anything that causes coning or popping of the stomach muscles.

You can learn more about when it’s safe to practice pilates during pregnancy in this pregnancy pilates post here.

We offer preggie pilates classes that safely accommodate prenatal and postnatal conditions and help with abdominal muscle recovery. If you are interested in joining a class, you can sign up here!