Understanding Diastasis Recti vs. Abdominal Fat

Do I Have Diastasis Recti or Excess Abdominal Fat?

A lot of us assume that an abdominal bulge means we need to hit the gym or start a strict diet. But the truth is, not every change in our bodies can be fixed with exercise alone. Pregnancy brings many changes, and not all of them can be undone with simple workouts. Sometimes, issues like separated abdominal muscles or extra skin require more than just lifestyle changes—they may need medical or surgical help.

It’s completely natural to want to address the look of your abdomen after pregnancy, but it’s important to understand what’s causing the bulge. Sometimes it’s just extra fat or skin from weight changes, but it could also be a condition called diastasis recti. Understanding the difference can help you figure out the right steps and avoid spending time on solutions that won’t work.

Diastasis recti is something many women experience during and after pregnancy, and it can be frustrating and confusing to deal with. In this guide, we’ll explain what diastasis recti is, how it’s different from simple abdominal fat, and what you can do about it, whether that means exercises, physiotherapy, or surgery.


What Causes Abdominal Fat After Pregnancy?

Getting rid of abdominal fat after pregnancy through exercise and diet depends on a few different factors, including:

  • Your lifestyle
  • Genetics and body frame
  • How much weight you gained or lost during pregnancy
  • How strong and elastic your skin is
  • The size of the baby (or babies) you delivered
  • How many times you’ve given birth

After pregnancy, many women want to get back to their pre-pregnancy shape, but it’s not always easy and often involves an emotional journey. Physical changes combined with the challenges of caring for a newborn can make recovery both physically and emotionally tough. Genetics also plays a big role in how your body reacts to weight changes and how quickly your skin and muscles recover. On top of that, the number of pregnancies you’ve had and the size of your babies can impact the likelihood of excess skin and muscle damage. Ageing also affects skin elasticity, which can make it harder for some women to get a flat abdomen after childbirth.

Sometimes, what looks like extra abdominal fat or skin folds is actually a sign of damage to the abdominal muscles that happened during pregnancy or childbirth. Diastasis recti, or the separation of the abdominal muscles, is a common condition, especially in women who have had multiple pregnancies or larger babies. However, any woman can experience diastasis recti, no matter her situation.

When the abdominal muscles separate, it can create a bulge in the middle of the abdomen that’s often mistaken for fat. This separation not only affects appearance but can also cause issues like lower back pain, poor posture, and a weakened core. Figuring out whether you’re dealing with diastasis recti or extra fat is crucial in finding the right way to tackle the problem.


What Are Torn Abdominal Muscles (Diastasis Recti)?

Diastasis recti refers to the separation of the two sides of the rectus abdominis muscle, which runs vertically along the front of your abdomen. This condition is also known as abdominal separation, torn abdominals, or split abs. It happens when the connective tissue (linea alba) that holds these muscles together gets overstretched and weakened.

The severity of the separation can vary. In mild cases, the gap may be small, but in more severe cases, the separation can be significant, leaving a rounded abdomen that doesn’t respond to regular weight loss methods. This isn’t just a cosmetic concern—it can also lead to complications like a weak core, back pain, and a higher risk of hernias.


What Causes Torn Abdominal Muscles, and How Can They Be Fixed?

The most common cause of diastasis recti in women is pregnancy and childbirth. As the uterus grows, it puts pressure on the abdominal muscles, causing them to stretch and eventually separate. Just like skin can overstretch and form stretch marks, the abdominal muscles can overstretch too. This separation creates a gap and often a visible bulge in the abdomen.

The condition is more likely to occur in women who have had multiple pregnancies, as the abdominal wall gets stretched repeatedly. Women carrying multiples (e.g., twins or triplets) or larger babies are also at a higher risk. However, even women with smaller babies can experience diastasis recti, especially if they had weaker connective tissue or lower muscle tone before pregnancy.

The good news is that diastasis recti can be treated. If the muscle separation is severe and causes a rounded abdomen, surgery may be needed to close the gap and restore the abdominal wall. Surgical repair is often part of an abdominoplasty, which not only brings the separated muscles back together but also removes extra skin and fat, resulting in a smoother, firmer abdomen.


How Can You Tell If You Have Diastasis Recti or Something Else?

Diastasis recti is quite common—up to 98% of women experience it after childbirth. You can do a simple at-home test to check for it. Lie on your back with your knees bent and feet flat on the floor. Lift your shoulders slightly off the ground, like you’re doing a crunch, and use your fingers to feel along the midline of your abdomen, just above and below your belly button. If you can fit two to three fingers into the gap between your abdominal muscles, you might have diastasis recti.

If there’s a noticeable gap that doesn’t improve with exercise, it’s likely that you have diastasis recti. Other symptoms can include a doming or bulging of the abdomen, especially when straining or lifting. Besides the visual aspect, diastasis recti can also cause discomfort, reduced core strength, pelvic floor issues, and lower back pain.

If you’re worried about your at-home test results or want a professional evaluation, consider scheduling a consultation with a specialist plastic surgeon who performs abdominoplasty surgery. You can also ask your GP or obstetrician for a referral. A medical professional can accurately diagnose diastasis recti and guide you on your treatment options, which might include physiotherapy, exercise changes, or surgery.

Before

Before Tummy Tuck Surgery

After

After Tummy Tuck Surgery

Performed By: Dr Simon Rosenbaum (MED0000957217)

Do Exercises Help Diastasis Recti?

For some people, specific exercises can help improve diastasis recti. However, it’s important to approach exercise carefully, as the wrong techniques can make the condition worse. There are postpartum workout programs with exercises designed to help recover from diastasis recti. Working with a physiotherapist who specializes in postpartum care can also be really helpful.

Exercises that focus on gentle core strengthening and alignment are usually the most effective. Examples include pelvic tilts, heel slides, and gentle transverse abdominal activations. These exercises help strengthen the deep core muscles, like the transverse abdominis, which acts like a natural corset, pulling the separated muscles back together.

If you’re interested in non-surgical treatment, getting advice from a medical professional or physiotherapist is crucial. They can recommend exercises to help close the gap between your abdominal muscles, strengthen your core, and avoid making the separation worse. Doing exercises without guidance could lead to more muscle separation or injury.


What Should I Avoid If I Have Split Abdominal Muscles?

One of the most important things to remember is to avoid exercises that could make the condition worse, such as crunches, planks, or sit-ups. These exercises increase intra-abdominal pressure and can push the muscles further apart, making the separation worse. Instead, focus on exercises that promote gentle core engagement and help bring the muscles together.

In addition to avoiding specific exercises, it’s also important to be mindful of how you move throughout the day. Activities that involve heavy lifting, twisting, or straining can put extra pressure on the abdominal wall and worsen the separation. Be cautious when lifting heavy objects, including young children, and use proper lifting techniques to reduce strain on the abdomen.

Research trusted postpartum exercise programs, like those offered by The Tummy Team, and always check with your healthcare provider before starting an exercise routine to ensure it’s safe for your condition. Consistent, gentle core strengthening, and avoiding harmful movements are key to recovering from diastasis recti.


What Can Be Done to Address Diastasis Recti?

In many cases, if your abdominal muscles are split due to pregnancy, the long-term solution might involve surgery—especially if other treatments like physiotherapy and targeted exercises haven’t worked or if the gap is significant. Abdominal surgery or a full abdominoplasty with muscle repair, performed by specialist plastic surgeons, can effectively correct diastasis recti. Our Melbourne Plastic Surgeons offer abdominoplasty surgeries that typically include repairing diastasis recti, repositioning the navel, and reducing extra skin and body fat using a mix of surgical techniques and liposuction.

Abdominoplasty is a surgical procedure that can be used to address diastasis recti by removing excess skin and fat from the abdomen and tightening the underlying muscles. It may also alter the contour of the waistline. This procedure is sometimes chosen by women who have completed their families and seek to address physical changes associated with pregnancy.

For those who don’t want surgery, physiotherapy and special exercises may help manage symptoms and improve core strength. While exercises might not completely close the gap in severe cases, they can help ease symptoms like back pain and poor posture. A physiotherapist can create a personalized exercise plan that focuses on gradually strengthening the core without adding extra strain.

If you’re struggling with diastasis recti or excess abdominal fat after pregnancy, you don’t have to face it alone. Contact us for a consultation to explore your options for both surgical and non-surgical treatment. Our team is here to support you, answer your questions, and help you feel comfortable in your body again.

Surgical Warning: Any surgical or invasive procedure carries risks. Before proceeding, you should seek a second opinion from an appropriately qualified health practitioner.

Read more on the Risks of Surgery


Further Reading About Abdominoplasty for Diastasis Recti

Medical references about tummy tuck

  • Gately, G., & Abigail, L. (2022). The Prevalence, Diagnosis, Education, and Treatment of Diastasis Recti Abdominis and Pelvic Floor Dysfunction among Post-Partum Women. International Journal of Women’s Health and Wellness.
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  • Bixo, L., Sandblom, G., Österberg, J., Stackelberg, O., Bewö, K., & Olsson, A. (2022). Association Between Inter-Recti Distance and Impaired Abdominal Core Function in Post-Partum Women With Diastasis Recti Abdominis. Journal of abdominal wall surgery : JAWS1, 10909.
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FAQs

  1. How do I know if I have diastasis recti or just extra fat?
    You can check for diastasis recti by lying on your back, lifting your shoulders slightly, and feeling for a gap of two or more fingers between your abdominal muscles near the belly button.
  2. Can diastasis recti go away on its own after pregnancy?
    Mild cases may improve over time, but if the separation is significant, physiotherapy or surgery may be needed to fully restore the abdominal muscles.
  3. What exercises should I avoid if I have diastasis recti?
    Avoid crunches, planks, and sit-ups, as they can worsen the separation; instead, focus on gentle core-strengthening exercises guided by a physiotherapist.
  4. Does abdominoplasty always include diastasis recti repair?
    Yes, most abdominoplasty procedures for post-pregnancy concerns include muscle repair along with skin and fat removal to restore abdominal tone and contour.
  5. Is surgery the only solution for severe diastasis recti?
    If the muscle separation is large and unresponsive to physiotherapy, surgery is the most effective way to restore core function and flatten the abdomen.

 

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