I'm Calling BS on These Diastasis Recti 'Prevention' Posts
One of the biggest lies I see flooding Instagram? "Do this one exercise during pregnancy to prevent diastasis recti." As a prenatal and postpartum personal trainer, this claim makes my blood boil. Here's the truth: every part of that statement is false. Let me explain why.
Diastasis recti is simply the widening of the space between your left and right abdominal muscles during pregnancy. Here's what you need to know: this separation is completely normal and actually necessary for your baby to grow. Think about it – your body needs to make room for your growing baby, the placenta, and all that extra fluid. The stretching can't be avoided, and that's perfectly okay. Research shows that nearly 100% of women develop some degree of diastasis recti (measuring over two-thirds of an inch) by their final trimester. The clinical definition is a separation of about 2.7cm (roughly two finger-widths) or more at your belly button.
So is diastasis recti 100% preventable? Absolutely not – and please unfollow any accounts claiming otherwise. They're just looking for clicks and trying to sell you some cookie-cutter program. However, there's something important to watch for during exercise: if you notice a "torpedo-like" bulge in your belly during movements that engage your core, that's your cue to modify. This bulging (called coning or doming) means your body is dealing with too much pressure. When this happens consistently, it can put extra stress on already stretched abdominal tissues, potentially making diastasis recti more problematic after delivery.
When you see or feel that coning, it's simply your body telling you that the current exercise is too challenging right now. Here's the key thing to remember: there's no one-size-fits-all list of exercises to do or avoid because every woman and every pregnancy is different. It depends on your belly size, core strength, and fitness level going into pregnancy. Some women might handle side planks well into their third trimester, while others need to modify much earlier. Generally, exercises that require strong abdominal contractions or controlling your rib position over your pelvis often need adjustments. This includes things like planks, push-ups, pull-downs, crunches, pull-ups, hanging exercises, and overhead presses.
The bottom line? Your body is doing something incredible by growing a human being, and diastasis recti is just part of that amazing process. Don't let fear-mongering Instagram posts make you anxious about something that's completely normal. Instead, focus on listening to your body, making smart modifications when needed, and trusting the process. If you're looking for more guidance on managing diastasis during pregnancy or healing postpartum, search for a certified prenatal and postpartum personal trainer or pelvic floor physical therapist. You deserve support from someone who actually understands your body's unique journey – not someone trying to sell you a quick fix that doesn't exist.
Jordan SeaRles
LNASM CPT & Prenatal/Postpartum Certified Personal Trainer
