A common misconception is that you have to stop all ab and core exercises if you have diastasis and stick only to “safe” ones. This belief isn’t based on any evidence. The truth is, every person with diastasis requires an individualized assessment to determine which exercises are appropriate. With proper rehab and retraining of the abdominals, many people can safely perform a wide range of core exercises.
When assessing what exercises are right for you, we examine how your abdominals respond during the exercise. We look at the separation distance between the rectus abdominis muscles, the tension created by the muscles underneath, and the “end-feel” of the tissue. We want to avoid exercises if the tissue feels hard, indicating organs, but soft tissue indicates it’s safe to proceed.
