To complete standing twists with a hula hoop, hold the hoop steady with your hands. Surgery for diastasis recti repair is substantial and should not be undertaken lightly. The condition is usually caused by abdominal expansion and hormonal changes during pregnancy. Rest. However, there are exercises you can do. They could increase the severity of your abdominal separation (diastasis recti). This also increases the load in other. 96. 5020 FAX 310. Purpose To evaluate prospectively the feasibility and the duration of the plication of both aponeurosis through a totally endoscopic approach to the diastasis recti associated with midline hernias, correcting both pathologies simultaneously and objectively looking at their advantages and complications. 5% by six months postpartum,. Engage your abs to draw your belly button in while you slowly lower one leg towards the floor, maintaining the bend in your knee. Zinkevych/iStock via Getty Images. The results of a diastasis recti repair will finalize within three to 12 months, but will be visible immediately after the procedure. 1. 74 cm or 2. This is called diastasis recti, or divarication. ” If you have any queries, please do not hesitate to call Physiotherapy reception on (01225) 821241. Introduction. When you close your diastasis, you can stop wearing your splint. Diastasis recti, or rectus abdominis diastasis, is defined as a gap of about 2. Rectus abdominal diastasis (RAD) is a pathology in which the rectus abdominis are stretched by a distance larger than normal (2. . & Bø, K. Perform three to four times per week. Treatment. The results of a diastasis recti repair will finalize within three to 12 months, but will be visible immediately after the procedure. The rectus abdominis muscles – the ones associated with the "six pack" look – are a pair of long, flat muscles that run vertically down each side of your abdomen. She has had long term problems with. The cost of diastasis recti repair surgery varies. 4% reduction in rectus abdominus separation (diastasis recti) as measured from the medial border of the. For a more exact read on your. Exercises to Avoid After C-Section 1. In fact, as long as you're cleared for exercise, doing planks can actually help keep your core. By getting their customer care service number or visiting their website, you can do this easily. Place a ball, a folded pillow, or a cushion between your knees. 2 cm, is not a rare condition 3. It is commonly acquired in pregnancies and with larger weight gains. This exercise activates your transverse abdominis muscle to heal diastasis recti while properly engaging the full length of your rectus abdominis muscle, strengthening your upper, mid, and lower abs. Next, activate your transverse abdominals by bracing your core and tilting your pelvis posteriorly. (2015) Diastasis Recti Abdominis in Pregnancy and Postpartum Period. 5 cm, diastasis requires therapeutic intervention. 19 Severity depends on the number of fingers that fit in. Come back to center and twist the other way. Rectus diastasis (RD) is an anatomical term describing a condition in which an abnormal distance along their length separates the two rectus muscles [1, 2]. When you take up hooping, you are learning a new technique and naturally won’t have as much control over the hoop. What to do if your baby has diastasis recti? Avoid traditional crunches, situps, and planks postpartum until your abdomen is healed from diastasis recti. 6% reduction of adipose tissue thickness, 15. c section. Exhale, and slowly extend one leg out in front of you, letting it hover a few inches above the floor, and simultaneously extend the opposite arm back above the head, just off of the floor. Do this workout four times per week before moving on to bigger exercises or progressing the ones in the workout. Closing your diastasis will not only improve the way feel but also improve your confidence in your body. Add this diastasis recti workout to your postpartum workout program as you feel capable, starting with 1-2 times a week and scaling up to 3-4 times a week. Our bellies stretch in weird ways, sometimes leaving lasting marks. Understand the Issue. Let’s start by answering a few common questions. 08 may differ. Diastasis recti occurs when your abdominal muscles separate along the midline. Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. There was a hooping fitness set at kohl's in fair lakes yesterday-almost bought it thanks to this post. Diastasis recti is an abdominal wall defect that occurs frequently in women during pregnancy. 90cm (35in) for experienced and petite adults, teenagers, kids aged 7+ with bigger bodies. Lie on your back with your knees bent and feet flat on the floor. In men, diastasis recti can occur from gaining excess weight. Abdominoplasty with plication of the anterior rectus sheath is the most commonly used, with the major limitation of requiring a wide skin incision. This article will discuss the causes and symptoms of diastasis recti, how hula hooping can help, and other ways to treat. Directions. This program isn’t specifically just for ab separation or diastasis recti—it’s an all-encompassing program to rebuild a strong and healthy foundation in your body post-pregnancy. Lie down on your back with your knees bent and feet flat on the floor. Repeat 4 times on each side. Healing Diastasis Recti Years Later: 8 Top Tips. Nevertheless, evidence on the value of such intervention is lacking. 6. The cost of a standard hula hoop ranges from $8 to $15 and a weighted hula hoop will run you about $20 to $50, depending on the brand. To data there is no consensus about risk factors for DRA. Side plank. . How to Use a Weighted Hula Hoop. The best exercises for diastasis recti improve strength and stability in the abdominal wall while preventing DR from worsening. Stand facing a wall at arms’ length with your feet hip-width apart. Improvements in physical functioning, cessation of back pain and other positive health outcomes have not been demonstrated. I have been using a hula hoop trainer for almost a year and my body has shifted So Much as it has gotten stronger. The most common causes are pregnancy or being severely overweight (obesity). Any action that exerts forceful pressure on your abdominal muscles, causing them to bulge forward, can induce or re-open diastasis recti. Acquired RAD can result from any number of conditions that weaken the linea alba, resulting in protrusion. Rebuild your core with 5 BEGINNER postpartum recovery ab exercises - no equipment needed!These beginner ab exercises are specifically designed to heal diasta. Repeat 10-15 toe dips or taps on each side, ensuring there is no doming or bulging in your abdomen. Rib cage width for midline support. Incontinence or urinary leakage. This can be caused by pregnancy, obesity, or other conditions that cause a chronic increase in intra-abdominal pressure. TikTok video from Emma Scott (@theyogamum): "Next online course starts july 6th! Over 100 women joined my last one! Lets do it ️ #postpartum #postbabybody #postbabybelly #weightloss #weightlosstransformation #beforeandafter #transformation #csectionoverhang #mumbod #abseperation #diastasisrecti". Inhale and bring your right leg to chair position. If you can get your weight down to 150 lbs you will have a successful. At your weight operation will not succeed. 1. Diastasis recti abdominis. Exhale and keep your right knee bent, dip your toe down towards the floor. Watch this workout video where I talk about how to modify push-ups for a diastasis safe workout. Additional symptoms include: lower back pain. Focus on a deep core activation that keeps the abs engaged and hugging in towards your midline; never pushing out and away from your body. As you lose weight. Patient with 8 cm reducible incisional hernia previously repaired with mesh that has failed. • Diastasis recti can exist with or without ventral hernia. And these are just the most common compensation patterns we see. Introduction. Peeing after sneezing, running, laughing, jumping and more. Diastasis recti is a stretching or separation of the front abdominal muscles. 12. This separation actually happens in all pregnancies as the abdomen changes shape to. Participants A total of 222 participants were recruited via advertising at Swedish maternity care units. Given that RD is generally. [1] Most experts agree that there is a weakness, thinning, and widening of the linea alba and weakness of the associated abdominal musculature. The role of surgery is controversial and international guidelines are lacking 10. Diastasis recti abdominis is another common consequence of pregnancy and childbirth, and the risk increases with the number of pregnancies. There is still no international consensus on the treatment of diastasis recti. Even though many patients suffer from the condition, treatment options are. Diastasis recti, also called abdominal separation, is a thinning and widening of your abdominal muscles that may develop as your stomach expands. Come into goddess again, this time stacking your arms on top of each other in front of your body. ”. This separation is not painful, but it can lead to many undesirable side effects, including abdominal weakness, belly pooching, lower back pain, and urinary. It also provides a passive stretch for the adductor (inner thigh) muscles. Significance of the Concomitant Diastasis Recti (DR) Diastasis recti is the midline separation of the rectus abdominis muscles. Supine spinal flexion (that means curling up from lying on your back) engages and shortens the ‘six-pack’ abdominal muscle or Rectus. lower stress levels. You might call it a “pooch. 2 cm). Diastasis recti repair surgery performed in combination with a tummy tuck is generally safe, when it's performed by a board-certified plastic surgeon with extensive experience in the procedure. Women are prone to. Exercise, along with diet, can help create the calorie deficit needed to burn body fat. The results will be affected by pregnancy and significant weight gain or weight loss. Insecure pubic region, pelvic diaphragm, and rectus abdominis muscles. Additional symptoms include: lower back pain. Learn more about #diastasisrecti here: FREE Pregnancy Health and Fitness. This test confirmed the presence of DR in all the 3 cases and it was visible as a midline bulge on. This creates a gap in the midline of your abdomen anywhere from the pubic bone to the base of your ribcage. Background: Diastasis recti abdominis (DRA) has been defined as an impairment. Gently exhale and then lift your head. All pregnant women experience diastasis recti, a separation in the abdomen that occurs when the tissue between the rectus abdominis muscles—the two sides of your “six. Diastasis Recti is the partial or complete separation of the rectus abdominis, or “six-pack” muscles, which meet at the midline of your stomach. If you already know that you have a diastasis recti or abdominal separation and want to know what exercises should be avoided with Diastasis Recti. 5. Objectives To investigate the intrarater between-session reliability of inter-rectus distance (IRD) measurement using ultrasound imaging in postpartum women with diastasis recti. It causes a visible gap of 2 cm or more between the muscles in the middle of the belly. Keep your left knee bent and pointing upwards towards the ceiling. In an upright seated position, squeeze and lift’ the pelvic floor, at the same time, draw in your lower tummy slightly harder than the exercise above. "The farmer's carry is a great exercise to not only help diastasis recti but also prepare a mother for her new activities of daily life such as holding the baby on one side or holding a car seat," Alicea says. Repair of diastasis recti has been used for many decades during abdominoplasty as a resource to correct the anterior abdominal projection and improve the contour of the waistline. Diastasis recti abdominis (DRA) is an impairment characterised by an increase in midline separation of the rectus abdominis muscles due to the widening and thinning of the linea alba (LA). 30–70% of pregnant women develop DRA during pregnancy (). ' Check that the person doing the workout. Since surgery solely aiming at correction of cosmetic defects is currently not supported by the Swedish public healthcare system, most diastasis patients are operated in private. Watch Out for Diastasis Recti. Diastasis recti (also called rectus diastasis) is a condition that’s characterized by separation of the the two large, parallel bands of muscles that meet in the middle of the abdominal muscles. The prevalence of diastasis recti abdominis at 3 cm above the umbilicus according to the current definition was as high as 57%. Lift head one inch to engage abs, so they “grab. The prevalence of DRA is high in late pregnancy and reduces during postpartum. 75 to 1. k. We take photos of our client's belly in session 1,3,6, and 18 and recommend that clients doing our program on their own take photos of their belly to motivate them to. Lie on your back with your knees bent and feet flat on the floor. You will. Surgical interventions were classified as plication techniques (313 patients; 254 open/59 laparoscopic), modified hernia repair techniques (68 patients, all open), and combined hernia & DRAM techniques (1. If you are taking it up for the first time you may not have the strength in your tummy muscles to protect your baby bump while hooping. Diastasis of the Rectus Abdominis Muscles (DMRA), defined as distancing from the muscular borders in the midline greater than 2. #1. However, it's still a major surgery, and complications are possible. 7 cm or greater between the two sides of the rectus abdominis muscle. Shaped like a hula hoop, it feels like a less embarrassing Shake Weight that also has a. DRA is diagnosed when the split at any point along its length, exceeds the normal width, i. . Transverse Abdominal Breathing: Step one in your healing process involves deep breathing exercises. Operation includes hernia repair and removal and placement of mesh. Release and repeat for eight repetitions. DR is totally normal, very common and not ‘an injury’. improving your posture, and. 2. Diastasis recti (technically, diastasis rectus abdominis or DRA) is an anatomic term describing an abnormal distance separating the two rectus muscles of the muscular abdominal wall. 1. Due to the quickly evolving nature of this field coupled with the multiple novel surgical modalities described recently, there is a need for an updated. Anonymous wrote: This will sound crazy, but. Keep the normal inward curve in your lower back throughout. Research shows that physical therapy can help improve diastasis recti after pregnancy. Diastasis Recti Exercise 1: Seated Double Arm Reach. Diastasis recti: How to spot a diastasis (Mummy Tummy) and the best ways to fix it. 1 DRA is often described in relation to pregnancy, but occurs both in postmenopausal women 2 and in men. Objective To assess the effect of neuromuscular electrical stimulation (NMES) on the recovery of abdominal muscle strength in postnatal women with diastasis of recti. Diastasis recti abdominis is a condition in which both rectus abdominis muscles disintegrate to the sides, this being ac-companied by the extension of the linea alba tissue and bulging of the. 14, 15 Diastasis recti can be corrected conservatively and surgically. The good news is, it’s quite common during pregnancy and by working with a specialist Women’s Health. have diastasis recti / split stomach muscles; leak when you laugh or sneeze; find sex painful or uncomfortable; According to research by the company,. Mesh reinforcement of ventral hernia repairs with a concomitant rectus diastasis is recommended. The most common symptom of diastasis recti is a pooch or bulge in your stomach, especially when you strain or contract your abdominal muscles. This condition is characterized by a reduction in the consistency of the entwined fibers that constitute the linea alba, resulting in a decrease of the anterior abdominal wall muscle tone and a. Losing weight may improve your symptoms of a hiatal hernia. What is diastasis recti? Although diastasis recti is normal for pregnant women, according to Marianne Ryan, a New York-based physical therapist, for some women, the muscles don't shrink back down. Try to apply this same pressure each time you check because how hard you press down also impacts your results. Special focused exercises with a certified physiotherapist may reduce stomach muscle separation and improve the distention in the stomach. It is estimated that a third. Lie on your back with your knees bent, feet flat on the floor. After the exercise regimen and bracing the Diastasis recti muscle separation by finger palpation was found to be reduced and it can be interpreted that with non-surgical interventions (Physical Therapy) can prevent or reduce DRAM in the postpartum. What to do if your baby has diastasis recti? Avoid traditional crunches, situps, and planks postpartum until your abdomen is healed from diastasis recti. The prevalence and degree of diastasis recti is very common during and after pregnancy, but will differ from person to person depending on the stage. , more than a two-finger width by. 75 pounds. Diastasis Recti Abdominis. 08 is a billable/specific ICD-10-CM code that can be used to indicate a diagnosis for reimbursement purposes. Drawing in your abdomen,. Checkout @getmomstrong on IG! r/Mommit. For many women, during pregnancy the uterus begins pushing intensely on the rectus abdominis, a. 5. Diastasis recti abdominis (DRA) is a prevalent condition in the postpartum period. Diastasis recti can also cause pain in your neck and back if you can’t maintain straight posture because your core muscles are weak. hula hooping. Diastasis recti abdominis (DRA) is the excess separation of the rectus abdominis along with stretch and thinning of Linea alba (LA) that may occur due to any functional or mechanical disturbance in the walls of abdomen or the complete body []. • Pelvic-floor muscle dysfunction that causes urinary or bowel problems (incontinence, leakage, constipation, etc). + FREE APP with exercises. Pregnancy is the most common cause of DR as pressure from the growing uterus pushes out on the linea alba, the connective tissue between these. Only few research papers addresses the treatment options of diastasis of the rectus abdominis in children. This can be known by a few names included. หรือการที่เราทำท่าบริหารหน้าท้อง หรือเล่น Hula-hoop ทุกวัน จะไม่มีทางช่วยให้หน้าท้องล่างแบนราบ และมีเอวที่เล็กลงได้นั่นเองครับThere is one simple test to determine if you have diastasis recti that you can do at home. The. 4) Progressively load your muscles and connective tissue over time. Diastasis recti is the separation of the right and left straight abdominal muscles. You can actually make thr issue worse if you don't train thr muscles the correct way. Men can develop diastasis recti from straining during exercises such. In some women the gap between the abdominal muscles spontaneously close during the first year after. Diastasis Recti describes the separation of the Rectus Abdominis muscle (your 6-pack!) from the mid-line connective tissue that runs down the centre of your abdomen. The modern hula hoop was inspired by Australian bamboo hoops. 10 Exercises For Diastasis Recti That Strengthen Your Core. Pullovers. Touch your lower abdomen gently to remind yourself and check your deep abdominal activation. 5. 82 Diastasis of recti Clinical Coding Resource Material abdominal muscle in pregnancy or delivery O71. Check out this cardio routine we filmed with Kelly Dean of the Tummy Team that uses a hula move. 149 open/40 hybrid). 3-in-1 Postpartum Belly Wrap for C-Section or Natural Birth, Waist/Pelvis/Stomach Body Shaper for Post-Surgery Compression, Diastasis Recti, and Cesarean Recovery. If there is a gap, that is the diastasis. Introduction Minimally invasive surgery for diastasis recti has gained attention in the recent past, with several reports with different names and particularities being suggested by the authors. Exhale and twist slowly (again, against resistance – no flopping) to one side, initiating the movement from your ribcage, not your arms. Lie on your back with your knees bent and feet flat on the floor. In laparoscopic intraperitoneal onlay mesh (IPOM) repair of ventral hernia and concurrent rectus diastasis, reconstruction of the linea alba with mesh augmentation should be performed when possible. One versed in postpartum issues and pelvic floor therapy will be of most use to you. Unlike hernias, there is no fas-cial defect. Contract your abs. I am about to show you the simple, at-home test to see if you have diastasis recti. Workout Equipment: A pilates ball. If you have diastasis recti, you will feel the walls of your abdominal muscles squeezing the sides of your fingers as the muscles contract. Challenge your core by raising your body to balance on your heels if possible. Then, press the kettlebell up directly over your head by locking out your elbows. Sperstad JB, Tennfjord MK, Hilde G, Ellström-Engh M, Bø K. There is uncertainty regarding the association between the structures of the bony pelvis, diastasis recti abdominis (DRA), pain processing, and PGP and to what extent these factors should be considered during. URIEL Maternity Belt – Breathable & Comfortable Pregnancy Support (2X-Large) The product is ideal for providing support and comfort during. 1% at week 21 of pregnancy, 60. The distance between the right and left rectus abdominis muscles is created by the stretching of the linea alba, a connective collagen sheath created by the aponeurosis insertions of the transverse. 10 reps/side. A support belt can also help if you have unhealed diastasis recti (the separation of abdominal muscles) from a previous pregnancy, which leads to hip and back pain when your belly expands, because the belt helps to pull the baby up and into the pelvis, says Hydeman. Place arms at your sides with palms facing down. 6 Hula hooping. Place two fingers in the space directly above your belly button. TVA Exercises For Diastasis Recti. INTRODUCTION. [1] [2] This separation results in an increase in the distance between the two rectus abdominis muscles, commonly referred to as. Diastasis recti (rectus diastasis) or divarication of the recti is a stretching of the linea alba with abnormal widening of the gap between the two medial sides of the rectus abdominis muscle (increased inter-recti distance). While I was jumping through hoops to get my insurance to cover seeing a physical therapist, I began searching for way to heal at home. poor. A diastasis recti abdominis (DRA) is a midline separation of the rectus abdominis (6-pack muscle) due to stretching, thinning, and weakening of the connective tissue — called the linea alba. A standard dance and performance hoop ranges from 32 to 40 inches in diameter and weighs between . Diastasis recti is a topic that is, unfortunately, very near and dear to my heart. 95cm (36in) for petite adults & teenage beginners. Practice these workout routines regularly to strengthen your core and get in top shape. A thorough history and physical exam can diagnose most cases of diastasis recti. The most common diastasis recti symptoms are: Distended abdomen. The rectus abdominis is a muscle with two parts that run vertically from the sternum to the pubic bone. After four pregnancies, including two with complications, I have been left with pretty severe. Exhale and keep your right knee bent, dip your toe down towards the floor. Let’s talk through 5 postural concepts that can potentially be contributing factors to address for non-surgical diastasis treatment. , the “six pack” one that covers the front of your tummy, also known as "abs") separate. If you or a loved one are facing post natal bulging belly, contact us right away at 9920991584 and we will connect you with a ReLiva physiotherapist near you. How to Do Sit-Ups. For most mamas, ab separation resolves itself during the first few months postpartum. These. Diastasis Recti is the separation of the abdominal muscles due to the increased stress and tension on the abdominal muscles as the baby grows inside your uterus. Second, as I anticipated, this was the. Workout Equipment: A long loop resistance band. (Just make sure you've got lots of space around you!) Peter's. Personal trainer and postpartum exercise expert Charlie Launder suggest keeping these five points in mind before you begin. As mentioned earlier, you must create a calorie deficit to burn fat. One study found the prevalence of diastasis recti among participants to be 33. Placing one hand on your tummy (ensuring your fingers are on your midline at your navel), gently press down with your fingertips. Mistake 1: Bulging Abs Forward When You Sneeze & Cough. Result. and it won't be long before they're taking the UK by storm, too. It affects at least 90% of people shortly after they give birth and often heals on its own. 691 patients (1. Exercises for weight loss. Hold this position for 15-20 seconds. . However, imaging of the abdominal wall is commonly valuable to both quantify the magnitude of RD, its precise extent in relationship. 5(SD=0. Add this diastasis recti workout to your postpartum workout routine as you feel capable, starting with 1-2 times a week and scaling up to 3-4 times a week. Objectives: To determine effects of abdominal exercises on reduction of diastasis recti in postnatal women. Diastasis recti can cause the abs muscles to look asymmetrical, have a noticeable indentation in the middle, or cause the stomach to protrude more than usual. Hula hooping builds core strength. In short, Diastasis Recti (DR) is caused by a buildup of consistent and excessive intra-abdominal pressure (IAP). La diástasis de rectos o diástasis abdominal o diastasis recti es difícil de preveer, tiene una prevalencia de entre el 30 y el 70% de los embarazos(2). As you lose weight. The gentle motion is awesome for your legs, hips, glutes, AND arms since it’s impossible to hula hoop with your arms relaxed. Exercises for diastasis recti Exercises that are safe to perform include exercises that will draw the abdominal muscles closer together and decrease the size of the DRA. No coger mucho peso durante la gestación, evitar los esfuerzos, una dieta rica en proteína y vitamina C junto con una correcta hidratación son los consejos más útiles a nivel de. Place a ball, a folded pillow, or a cushion between your knees. 4. The typical assessment for diastasis is performing a slight abdominal crunch while palpating with two fingers above and below the belly button to feel for a separation of the abdominal wall. Purpose Diastasis recti abdominis (DRA) or rectus diastasis is an acquired condition in which the rectus muscles are separated by an abnormal distance along their length, but with no fascia defect. The first exercise is activating the deep abdominal muscles in a side lying position. 75 to 1. Example 2. Design A multicentre inter-rater reliability study. Building up to a 60-second side plank can take time and practice. Introduction. The technical term is diastasis recti, and it affects many new moms. The rectus muscles are normally fused at the midline with no more than 1 to 2 cm separating them (). Here's the problem: Diastasis recti can occur above and below your belly button, but a mini tummy tuck procedure would repair only the diastasis below the belly button, while the upper two-thirds of the abdominal muscles in. In this category, I would include exercises that: put a lot of stress on the abdominal wallMy current cardio is hula hooping. The Mommy. Diastasis Recti: Definition, Causes and Treatment Read More » 6 Hula hooping. Start lying on your back with your knees bent and feet flat. Koordinasi otot perut bagian dalam, depan, dan samping yang buruk atau kurang berjalan dengan baik sehingga saling tarik-menarik. Due to hormonal changes and a growing uterus, the abdominal muscles become over‐stretched and weak, compromising posture, trunk stability, respiration, trunk motion,. Background: Abdominal rectus diastasis is a condition where the abdominal muscles are separated by an abnormal distance due to widening of the linea alba causing the abdominal content to bulge. I recommend alternating this workout with our other diastasis recti workouts videos to avoid workout boredom. 6 Exercises to Help Heal Diastasis Recti. , incisional/ventral, epigastric or umbilical) or obesity surgery. Stand with one leg forward and a hula hoop around your waist, holding it against the small of your back. The more fingers you can fit in the gap, the wider the gap and the more severe the. There are various other light exercises. Knee drops. A standard dance and performance hoop ranges from 32 to 40 inches in diameter and weighs between . Mommy pooch workout. Results. Push down firmly. Repeat 10-15 toe dips or taps on each side, ensuring there is no doming or bulging in your abdomen. Although diastasis recti is common after pregnancy and affects about two-thirds of pregnant women, it also occurs in newborn babies and men. If you are taking it up for the first time you may not have the strength in your tummy muscles to protect your baby bump while hooping. Diastasis recti is common, and an estimated 1 in 2 women experience the condition postpartum. It is an impairment, but not a true hernia, and does not carry a risk for incarceration. [deleted] • 1 yr. The degree of widening needed for the diagnosis is controversial, with the degree of abdominal protrusion (rather than. They can help strengthen your abdominal muscles and improve posture. Diastasis recti: A condition characterized by a separation between the left and right side of the rectus abdominis, which is the muscle covering the front surface of the chest (abdomen). " Slowly count to five, then return to the starting position. linea alba. A diastasis recti appears as a ridge running down the midline of the abdomen from the bottom of the breastbone to the navel.