Diastasis Recti During Pregnancy: 9 Critical Things You Must Avoid

One of the most searched and misunderstood pregnancy-related concerns is diastasis recti during pregnancy. Many women only hear about it after giving birth—yet the truth is that prevention and awareness should start during pregnancy, not after.

Diastasis recti refers to the separation of the abdominal muscles as the uterus expands. While some degree of separation is normal, certain habits and exercises can make it significantly worse, leading to long-term core weakness, back pain, and prolonged postpartum recovery.

In this guide, you’ll learn what diastasis recti really is, why it happens, and most importantly, 9 critical things you must avoid during pregnancy to protect your core safely.

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🌱 What Is Diastasis Recti?

Diastasis recti occurs when the rectus abdominis muscles (the “six-pack” muscles) separate along the connective tissue called the linea alba.

During pregnancy:

• The uterus expands outward

• Hormones soften connective tissue

• Abdominal pressure increases

This combination makes abdominal separation common—but severity varies greatly based on movement, posture, and exercise choices.

🤰 Is Diastasis Recti Normal During Pregnancy?

Yes—some separation is normal and expected.

However, diastasis recti becomes problematic when:

• Separation widens excessively

• The connective tissue weakens

• Core support becomes compromised

The goal during pregnancy is not to prevent all separation, but to avoid worsening it unnecessarily.

⚠️ Why Prevention During Pregnancy Matters

Ignoring diastasis recti during pregnancy can lead to:

• Persistent belly “pooch” postpartum

• Lower back pain

• Pelvic floor dysfunction

• Poor posture

• Delayed core recovery after birth

That’s why understanding diastasis recti during pregnancy is crucial—especially if you’re staying active.

🚫 9 Critical Things to Avoid With Diastasis Recti During Pregnancy

1. Traditional Crunches and Sit-Ups

Crunches significantly increase intra-abdominal pressure.

Why to avoid them:

• Force the abs outward

• Stress the linea alba

• Increase visible doming

These exercises are one of the biggest contributors to worsening separation.

2. Holding Planks for Long Durations

Even modified planks can be risky if held too long.

Warning signs:

• Abdominal coning or doming

• Breath-holding

• Pelvic pressure

If you notice doming, stop immediately.

📌 Related read:
👉 [Is Plank Safe During Pregnancy? 7 Powerful Facts Every Mom-to-Be Should Know]

3. Poor Posture Throughout the Day

Posture matters as much as exercise.

Poor posture:

• Pushes the belly forward

• Increases abdominal strain

• Weakens core support over time

Focus on stacking ribs over hips and engaging your deep core gently.

4. Getting Up Incorrectly From Bed or the Floor

Everyday movements matter more than workouts.

Avoid:

• Sitting straight up from lying down

• Twisting while rising

Instead, use the log-roll technique to protect your core.

5. Heavy Lifting Without Core Support

Lifting heavy objects improperly increases abdominal pressure.

If lifting is unavoidable:

• Exhale during effort

• Engage deep core muscles

• Avoid breath-holding

Uncontrolled lifting can worsen separation quickly.

6. Ignoring Abdominal Doming

Doming or coning is a clear warning sign.

If you see:

• A ridge along the midline

• Bulging during movement

Your core is under too much pressure and needs modification.

7. Overtraining the Core

More is not better.

Excessive core training can:

• Fatigue stabilizing muscles

• Reduce proper muscle coordination

• Increase strain on connective tissue

Quality and control always beat quantity.

8. Breath-Holding During Movement

Holding your breath increases internal pressure dramatically.

Instead:

• Exhale during effort

• Coordinate breath with movement

• Keep pressure moving outward, not downward

Breathing is foundational for diastasis protection.

9. Ignoring Pelvic Floor Health

The pelvic floor and core work together.

Weak or overly tight pelvic floor muscles can:

• Increase abdominal pressure

• Reduce core stability

• Worsen diastasis recti

📌 Related read:
👉 [Pelvic Floor Exercises During Pregnancy: 9 Powerful Moves for a Strong & Supported Body]

✅ What You SHOULD Focus On Instead

Protecting your core during pregnancy means:

• Deep core engagement (transverse abdominis)

• Breath-led movement

• Posture awareness

• Functional exercises (squats, supported movements)

These habits support your body without unnecessary strain.

Diastasis Recti During Pregnancy 9 Critical Things You Must Avoid 2 Fertiease

🧠 How Diastasis Recti Changes by Trimester

First Trimester

• Minimal visible separation

• Focus on awareness and prevention

Second Trimester

• Increased abdominal stretch

• Modify exercises carefully

Third Trimester

• Maximum pressure on abdominal wall

• Prioritize comfort, breathing, and support

🚨 When to Seek Professional Help

Consult a healthcare provider or pelvic floor physical therapist if you experience:

• Severe abdominal bulging

• Pelvic pain or heaviness

• Persistent back pain

• Difficulty engaging your core

Early guidance makes a significant difference.

🔗 External references:
https://www.acog.org
https://www.nhs.uk

📌 Related Articles

👉 [Safe Core Exercises During Pregnancy: 8 Powerful Moves to Protect Your Body]
👉 [Best Exercises During Pregnancy by Trimester: 9 Powerful Moves for a Healthy Body]

✅ Final Thoughts

Understanding diastasis recti during pregnancy empowers you to protect your body before problems appear. Pregnancy naturally changes your core—but how you move, breathe, and exercise determines how well your body recovers afterward.

Avoiding these critical mistakes now can make postpartum healing smoother, faster, and far less frustrating.

Your core deserves smart support—especially during one of the most powerful transformations of your life.

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