Test for Diastasis Recti

Here's a quick easy test you can do yourself to see if you still have separation of the abdominal wall or diastasis.

1. Lie on your back with knees bent and feet flat to floor. Make sure your lower back just brushes the floor underneath you - avoid pressing it too flat into the floor or over-arching it.

2. Take your index finger and third finger together and vertically place them just under the bra strap (breast bone). Then turn them horizontally and pass them, quite firmly, down the cenre of your front (known as the linea alba). It is the line from the breast bone down to the belly button.

3. Breathe in first, then breath out, slightly pull in your abdominal muscles and lift your shoulders and head off the floor. Press your two fingers down your vertical line, keeping gentle pressure. Take the fingers down to the belly button quite quickly.

4. Notice if the gap between the stomach muscles is greater than your two fingers. If so, there is still some separation, which indicates some instability.

If the gap is greater - we would concentrate on pelvic floor exercises/tilts and lower abdominal strengthening. You would avoid any kind of stomach crunches until the gap is smaller than the width of the two fingers.
With care and correct exercises, the gap will reduce and you can perform more advanced stomach exercises.

I run quick tests for Abdominal Separation, just as above, on our Spring Fitness Courses. Book your place and get your free test.

Do you have Abdominal Separation or Diastasis Recti

You may have heard that your stomach muscles separate during pregnancy. Before you wince, I thought I'd clear a few things up and put your mind at rest about what happens to the stomach muscles during pregnancy and post baby.

What exactly is the abdominal separation, how can you tell if you have it, do you need surgery and what effect does it have on your body shape?

Firstly - the good news - Abdominal Separation or it’s technical term, Diastasis Recti is not an illness...or harmful.

What is it?
Before Abdominal Separation and pregnancy

During pregnancy, the stomach muscles stretch and lengthen as the fetus grows inside. As there’s more of a stretch on the abdominal (stomach) wall from the inside this causes the two vertical muscles to separate.

After Abdominal Separation and pregnancy

The separation, technically called ‘Diastasis’ can be anything from 2-3cm to 12-20 cm long and usually reduces 6 weeks after the baby is born, however there are some cases where the separation may stay for longer. For example if you have had multiple birth or pregnancies quite close together. After the baby is born, this stretch starts to go back so the muscles of the stomach wall return to their normal length.

Actual separation is not painful and many women will be blissfully unaware, so don't be alarmed as it is a normal and painless part of pregnancy. You may experience some back ache due to the lack of support the stomach muscles can provide the back so it's important to start a specific post natal reconditioning programme.

Do be aware of other people telling you you can never get your stomach muscles toned or flat again after having a baby. WRONG! Plus, there are other MYTHS such as:

• There is permanent damage to the linea alba which is the sheath of tissue covering the 2 vertical 'recti' muscles.
• You can only repair the separation with surgery
• You can never get your stomach muscles back or stronger after having a baby
• It takes nine months to create a baby and at least nine months to get your stomach muscles back

Do I need surgery?
Mostly exercise alone, will close the gap. With a severe diastasis, you won't be able to close the gap, but for most the exercise works! (just make sure it's the right kind - performing exercises incorrectly can actually contribute to diastastis). What you do need to do is practise safe abdominal reconditioning exercises. These include pelvic tilts, legs slides and abdominal breathing. It's best to start with the basics first then add more challenging exercises as you get stronger.

What effect does it have on my body shape?
If you don't recondition your abs with the key post natal exercises or avoid activity your diastasis may stay, this can result in a slight 'bulging' or domed shaped appearance.

So do you still have an abdominal separation or diastasis? Try the self test here.