What Is Diastasis Recti (DR)?
If you’ve ever been told to “avoid core work because you have a diastasis”, you’re not alone.
There are plenty of myths about diastasis recti (DR) floating around — especially on social media — and many make people fearful of movement.
Here’s what we want you to know at Explore the Movement Pilates:
DR is not a pathology.
It’s a perfectly normal adaptation to pregnancy — and movement, including Pilates, can be empowering, not dangerous.
Up to 70–100% of pregnancies experience some degree of DR. Rather than being a “separation” of your abs, it’s actually a stretching of the linea alba — the connective tissue running down the midline of your abdomen.
Nothing has “torn” or “split.” Your body has adapted beautifully to make room for your growing baby (or babies!).
Why DR Happens — and Why It’s Normal
During pregnancy, your abdominal wall expands and the connective tissue thins to accommodate your baby — this is functional and expected.
A recent review notes DR is present in most pregnancies and can persist for months postpartum (PMID: 37286390). This stretching is not an injury — it’s biology doing what it’s meant to do.
At Explore the Movement Pilates, we teach that adaptation ≠ dysfunction.
Common Myths About Diastasis Recti — Busted
❌ Myth #1: “You must avoid abdominal exercises.”
✅ Fact: There’s no strong evidence that any particular exercise makes DR worse.
In fact, research shows abdominal exercise can help reduce the inter-rectus distance (IRD).
A 2023 meta-analysis found that curl-ups did not increase IRD, and may actually decrease it (PMID: 37286390).
Another review concluded there’s insufficient evidence to support specific “no-go” programs for DR management (PMID: 34391661).
❌ Myth #2: “DR is a separation that needs fixing.”
✅ Fact: DR is not a rupture or a tear. It’s a stretching of the connective tissue — not a “split.”
There’s no fascial defect like a hernia (source: NCBI Bookshelf, NBK573063).
You don’t need to “close the gap”; you need to restore function, confidence, and strength.
❌ Myth #3: “You can measure DR accurately with your fingers.”
✅ Fact: Finger-width measurements are unreliable.
Ultrasound and calipers provide more accurate readings, but even then — width alone doesn’t define dysfunction.
Research shows no consistent link between IRD width and abdominal core weakness or pain (Insights Imaging 2023; 13:83).
Pilates and DR — The Empowering Approach
At Explore the Movement Pilates, our philosophy is simple:
Movement heals — restriction harms.
Rather than limiting movement, we empower you to move fearlessly and with autonomy.
We focus on:
Functional, real-world strength (not cosmetic “gap-fixing”)
Evidence-based movement
Education — understanding your body, not fearing it
Gradual, confident return to exercise after birth
When to Seek Professional Guidance
While DR itself isn’t dangerous, you should see a pelvic-health physiotherapist or GP if you experience:
Persistent pain
Signs of a hernia
Severe pelvic floor symptoms
Otherwise, keep moving — safely, confidently, and consistently.
The Bottom Line
DR is normal, not pathological.
All exercise is safe for DR.
No exercise has been proven to make DR worse.
Pilates is a great way to help restore strength and confidence.
At Explore the Movement Pilates, we don’t “fix” you — we help you trust your body again.
Ready to Move Confidently Again?
Join us at our 12-bed Reformer studio in Idalia
Intro Offer: 6 Classes for $60
Explore the Movement Pilates, Idalia – Townsville
Book Your First Session →
References
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
Benjamin DR et al. (2023). Abdominal exercise and diastasis recti in postpartum women. Phys Ther Sport. PMID 37286390.
Gluppe SL et al. (2021). Specific exercise programs for DR management. BMJ Open Sport Exerc Med. PMID 34391661.
Hills NF et al. (2023). Reliability of ultrasound vs palpation in DR assessment. Insights Imaging. 13:83.
NCBI Bookshelf (2024). Diastasis Recti Abdominis Overview. NBK573063.
