Movement Notes — Pilates on George — by Olya Kudryavtseva
QUICK ANSWER (TL;DR)
Diastasis recti is a separation of the rectus abdominis along the linea alba. It’s present in 60% of women at 6 weeks postpartum and around 33% at 12 months, meaning some persistence is normal. Recent research (Lee & Hodges) showed that linea alba function (its ability to generate tension) matters more than gap width. Crunches aren’t categorically forbidden. The entire system coordination is the goal.
Read more: Diastasis Recti: It’s Not About Closing the GapFew conditions in our field have been more misunderstood and more poorly served by old advice than diastasis recti.
If you trained or were assessed even a few years ago, you were probably taught to measure the gap, fear the gap, and program around closing the gap. Avoid flexion. Avoid loading. Hold the transverse abdominis in.
The research has moved on. Our teaching should too.
What Is Diastasis Recti?
Diastasis recti abdominis (DRA) is a separation of the two bellies of the rectus abdominis muscle along the linea alba (the connective tissue seam down the midline of the abdomen). The linea alba is made of fascia primarily collagen fibres oriented in a specific weave to handle multidirectional load.
During pregnancy, the linea alba stretches to accommodate the growing uterus. Hormonal changes (notably relaxin) increase tissue extensibility. After birth, the tissue retracts variably. Some women’s linea alba returns close to its original width. Some doesn’t. Both can be functional and that’s the part most older approaches missed.
How Common Is Diastasis Recti?
Sperstad et al. (2016) followed first-time mothers and found:
• DRA in 60% at six weeks postpartum
• DRA in 45% at six months
• DRA in 32.6% at 12 months
So presence in pregnancy is normal. Partial resolution is normal. Persistent DRA is also common – about a third of women still have it a year on. The presence of DRA isn’t, by itself, a problem.
The Lee & Hodges Reframe
For a long time, the dominant model was “the gap is the problem.” Programming aimed to close the gap, often by avoiding any flexion and over-emphasising transverse abdominis (TVA) drawing-in.
Lee and Hodges (2016) reframed this. Their work showed that the function of the linea alba its ability to generate tension across the midline during load matters more than its absolute width.
Some women with significant inter-recti distance have excellent function. Some with small distances have poor force transfer. The clinical question should change from “how wide is the gap?” to “can the linea alba develop tension when needed?”
Are Crunches Bad with Diastasis Recti?
Not categorically. The old advice to never flex postpartum lacks evidence. What matters is what the midline does during loaded movement.
Three patterns to watch for:
• Doming or coning – the abdomen pushes upward at the midline. Sign of poor tension management.
• Sinking – a visible depression along the linea alba during effort. Also poor tension management.
• Flat or generating tension – the midline stays roughly flat. The system is managing load.
Many postpartum clients can perform curl-ups without doming once their system is coordinated. The skill is matching the exercise to where the client currently is.
What Exercises Help Diastasis Recti?
• Whole-system coordination – diaphragm, pelvic floor, deep abdominals, and back extensors working together. Breath work isn’t a warmup, it’s foundational.
• Progressive flexion reintroduction – once the system is coordinated, flexion can be reintroduced and progressed thoughtfully.
• Watch the midline, adjust the load – if you see doming, the load is too high for current capacity. Change angle, range, or support.
• Don’t outpace the timeline – tissue remodels over months. Strength returns, often beyond pre-pregnancy levels, with appropriate progression.
Frequently Asked Questions
Can diastasis recti heal on its own?
Many cases improve significantly in the first 6–12 months postpartum. Whether it “closes” entirely matters less than whether the linea alba can generate tension during load. Targeted exercise can substantially improve function regardless of whether the gap fully closes.
How do I know if I still have diastasis recti?
The classic self-test: lie on your back, knees bent, and gently lift your head. Feel along the midline above and below the navel for a gap or softness. But what matters more is what happens during effort — does the midline dome, sink, or stay flat? An assessment with someone trained in postpartum care is most useful.
What exercises should I avoid with diastasis recti?
Avoid exercises that produce visible doming or sinking of the midline at your current level. That changes as your system gets stronger – exercises that produce doming today may be appropriate in 6 weeks. The list isn’t fixed; it’s individual.
Can postpartum Pilates help diastasis recti?
Yes, Pilates with a postpartum-trained instructor is well-suited to building the whole-system coordination that improves diastasis. Our Sydney CBD studio offers personalised postpartum programming with appropriate progression.
How long does diastasis recti take to recover?
The most active recovery happens in the first 12 months postpartum, with continued improvement possible over years. Tissue strength can continue improving with appropriate loading well beyond the immediate postpartum period.
The Bottom Line
Diastasis isn’t a deformity. It’s a tissue that did its job, which was holding a baby and now needs the right work to come back to its function.
Stop measuring the gap. Start watching what the midline does under load. Build a whole system that knows how to manage pressure. Trust the time too.
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