Whether you’re expecting your first child or your third, or maybe you’re just considering having a baby sometime in the future, it’s never the wrong time to learn more about how the body will respond. As a team of in-home and virtual personal trainers, we’ve worked with countless clients before, during, and after pregnancy. We specialize in helping parents feel strong and capable as possible throughout the entire process, and one area that always carries particular importance is the abdominals. As your mid-section expands, your abdominals shift, which means your training must shift as well. In this blog, we’ll walk you through everything you need to know about abdominal separation.

THE BASICS

Abdominal separation is the thinning or stretching of the connective tissue (linea alba) between the two vertical and outermost “six-pack” (rectus abdominus) muscles. Diastasis recti (DRA) is the clinical term for when this separation is significant. “It’s a common condition that affects 6 in 10 women after childbirth. If you have it, your belly may appear to stick out just above or below your belly button” (Cleveland Clinic, 2025). 

WHY IT HAPPENS

As your uterus expands during pregnancy, your rectus abdominus muscles are pulled apart, causing the linea alba to stretch in accommodation. Once the baby is delivered, the linea alba is able to heal and come back together. However, sometimes the linea alba can lose elasticity during stretching, which is when DRA becomes significant: the abdominals are unable to close and remained pushed out. This is more likely to occur if you have an older body, a smaller frame, have had multiple pregnancies (especially if they’re close together), or deliver a large baby.

PREVENTION

Complete prevention of abdominal separation is not possible; it’s a normal response to pregnancy almost 100% of the time, but you can reduce the likelihood of severe, lasting diastasis recti. “There is debate about the exact pathophysiology of rectus abdominis diastasis. However, it appears to relate to the weakness of both the linea alba itself and the anterior abdominal musculature as a whole” (National Library of Medicine, 2023), which means the best course of action for prevention is to begin strengthening your abdominal muscles and deep core in preparation for recovery.

RECOVERY

Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) can help you design a training program that addresses DRA directly while strengthening the entire body as a whole. “During exercise, adding core movement in addition to abdominal support can effectively treat and help turn off DRA, while also potentially reducing back discomfort caused by DRA” (Science Direct, 2023).

OUR FAVOURITE MOVES

Breathe Out: Not exactly an exercise, but a very important tip. Start training yourself to exhale with purpose (as if you’re blowing through a straw) on any movements that use your core. Exhale when you pick up something heavy, lower your baby into a crib, or get up off the couch etc. Engage your core, brace your abdominals. 

Rotational Exercises: Rotational movements bring the ribs together and can help the abdominals close. Try standing band-assisted or cable rotations.

Eccentric Core Exercises: Movements that lengthen the abdominals while bringing them together. Remember to exhale on extension.

OUR TIPS

The most important factor to reduce and treat DRA is consistency. Ideal programming includes focused abdominal/core exercises 5 days a week, though something is always better than nothing. Just a few minutes a day can make a difference. It’s also very important to regain strength in your pelvic floor and diaphragm, which work in conjunction with your abs. On the flip side, an overly tight pelvic floor (often caused by holding your breath during movement) can put further pressure on your abdomen and exacerbate diastasis recti. Again, remember to breathe out! We can also assist with exercises to release pelvic floor tension. 

FINAL THOUGHTS

Diastasis recti is going to happen, but don’t panic. It’s normal and you can recover. If you need extra support, a certified in-home or virtual personal trainer can walk you through the process. To learn more about our pre and pro pregnancy training programs, book your free initial consultation (and mini workout) with Nielsen Fitness, here.