Ultimate Diastasis Recti Guide

dents in the stomach

Diastasis recti or dents in the stomach are common in pregnant women or recently giving birth. It happens when the rectus abdominis muscles, sometimes known as the “six-pack ab muscles,” separate due to stretching during pregnancy. Months or years after giving birth, the separation may cause a person’s belly to protrude or enlarge. Exercises designed to close the separation can assist in repairing it.

What is recti diastasis?

The separation of the rectus abdominal muscles during and after pregnancy is known as diastasis recti (sometimes referred to as diastasis rectus abdominis or diastasis). Your stomach’s front is vertically divided by the rectus abdominis muscle. People often refer to it as having “six-pack abs.” The linea alba, a band of tissue that runs along the middle, separates it into left and right sides. The abdominal muscles are strained during pregnancy, and the linea alba thins and separates as your uterus grows. As it is forced outside, this tissue band widens.

If you have diastasis recti, your tummy may protrude over or below the belly button. This occurs due to the linea alba’s (or abdominal tissue’s) loss of flexibility due to stretching. It can mend and come back together like a rubber band after giving birth.

What causes diastasis recti?

Your abdomen is under a lot of pressure during pregnancy (abs). The abdomen comprises the left and right abdominal muscles and a thin band of connective tissue called the linea alba. They are stretched and pulled apart to make room for the developing infant. When the linea alba is stretched too far and doesn’t reconnect, it develops a diastasis recti. As a result, the abdominals continue to be divided into the left and right sides. Another name is an “ab gap” or an abdominal separation.

Who develops rectus diastasis?

Diastasis recti are often found in pregnant and postpartum women (it can also be seen in men and infants). The third trimester is when diastasis recti typically manifest. The baby is growing rapidly during this period, which puts more strain on the abdominal wall. Most people don’t become aware of diastasis recti until after giving birth.

How common is diastasis recti?

In pregnant women and after giving birth, dents in the stomach are very common. 60% of people are affected. Usually, it goes away eight weeks after delivery. By six months after giving birth, about 40% of people who have diastasis recti still have it.

What signs and symptoms indicate recti diastasis?

Most people don’t become aware of diastasis recti symptoms until after giving birth. Because your abdomen is stretched during pregnancy, it can be challenging to tell if you have diastasis recti.
When it comes to postpartum diastasis recti symptoms, the following are typical:

⦁ A “pooch” that is visible and extends just above or below the belly button.
⦁ The Feeling of jelly or softness around your abdominal button.
⦁ Dominating or coning when you contract your abdominal muscles, difficulty moving, lifting, or carrying out routine duties.
⦁ Suffering when having sex.
⦁ Hip or pelvic pain
⦁ , a sore back.
⦁ bad posture
⦁ When you cough or sneeze, urine may flow.
⦁ Constipation.

What sensation does diastasis recti cause?

Diastasis recti don’t hurt. Although some of the diastasis’s side effects may cause pain, the ab separation itself is painless. However, when performing once simple actions, such as carrying a laundry basket, you could experience weakness in your core. When they tense their core muscles, some persons experience a jelly-like feeling in the region between their left and right abdominals.

How can I exactly tell if I have rectus diastasis?

There are a few universal symptoms that can indicate diastasis recti. For example, a bulge around your middle that doesn’t go away, even after exercising or decreasing weight gained during pregnancy, is one of the most typical symptoms of diastasis recti. Another indication is when you get out of bed or lay back on a chair, your tummy domes or cones. Although you can check for diastasis recti on your own, discussing your symptoms with a healthcare professional is always a good idea.

What are the possible causes of diastasis recti?

⦁ You may be more likely to develop diastasis recti if you have some risk factors:
⦁ Having several children (especially back-to-back).
⦁ Being older than 35.
⦁ having several (such as twins or triplets)
⦁ having a large or heavy baby
⦁ being quite little.
⦁ Vaginal birth. Pushing might raise the pressure inside.

Diastasis recti: How is it identified?

Your healthcare professional will assess the diastasis’s presence, location, and severity. Above the belly button, below the belly button, or at the belly button are all possible locations for diastasis recti.
Your healthcare professional will feel the abdominal region with their palms and fingers to check for gaps and muscle tone. 

Medical professionals might use ultrasound, measuring tape, or a calliper device for more precise measurements. Before being allowed for exercise, this examination normally occurs at your postpartum visit.

Diastasis rectus is an abdominal gap greater than 2 cm in width. Diastasis recti can also be expressed as the distance between two or three fingers.

To treat diastasis recti, your doctor may advise certain exercises or make a professional referral.

How can I check if I have diastasis recti?

To check if you have diastasis recti, do the following:

⦁ Knees bent and feet flat on the floor, lie on your back.
⦁ As you raise your shoulders off the floor, support yourself by retaining one hand behind your head. Similar to performing a sit-up. View your tummy from underneath.
⦁ Put your second hand above your belly button with the palms facing down and the fingers pointing down.
⦁ Look for a space between the abs with the help of your fingers. Count the number of fingers that can fit between your right and left abdominals.
Talk to your healthcare professional about your worries if you detect a gap that is two or more finger widths wide. They should provide a proper diagnosis to confirm diastasis recti and advise the best course of treatment.

Which exercises are most effective for diastasis recti?

Deep abdominal workouts are the most effective for dents in the stomach. Most diastasis recti exercises include slow, controlled movements and deep breathing. Sadly, several of the most popular ab exercises, such as crunches, might worsen your diastasis. Request a diastasis recti examination from your medical professional before beginning any abdominal activities.

How can you get rid of a stomach ache?

You can eliminate the dip in your stomach with surgery and the required lifestyle modifications. Doctors from all over the world advise patients to improve their lifestyles before considering surgery.

Why is there a hole in the centre of my tummy when I’m pregnant?

Diastasis recti are the most typical cause of a ding in the middle of the belly during pregnancy. If you notice anything resembling a dent during your pregnancy, notify your doctor immediately.


For everyone, having a dent in stomach is unattractive. But finding a solution to this issue is difficult. In some cases, it might last forever. However, with surgery and a lifestyle change, it is typically treatable.

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