Split abdominal muscles (also known as diastasis recti) is a condition in which the muscle tissue of the rectus abdominis, or "six-pack muscle," spreads due to increased intra-abdominal pressure. This can happen during pregnancy, after giving birth, or as a result of excess weight or exercises that bother the stomach.

Split stomach muscles can cause the appearance of a "bowed" appearance in the abdomen, and can also cause pain in the back and lower abdomen. For pregnant women, this can also lead to problems maintaining control over the pelvis, which can lead to incontinence or problems controlling bowel and bladder function. In addition, it can cause problems with carrying and caring for the child, and can also cause problems with having a normal birth. It is important to get treatment for split abdominal muscles during pregnancy to avoid complications during birth.

Four weeks after giving birth, it's time for a self-test of your abdominal muscles. This is important so that you can adjust your training to your level. Feel free to check again in a month; the result may be completely different.

Lie on your back with bent knees and the soles of your feet resting on the floor.

Find the midline down your abdomen (a line that runs from between the breasts, through the navel, and all the way down to the front pelvic joint - symphysis).

Place two fingers side by side, about two finger widths above the navel.

Lift your head with your chin towards your chest as if doing sit-ups.

How much space is there between the straight abdominal muscles? Measure the distance in this gap with your fingers. If you can fit one to two finger widths, it is normal.

You should also examine how deeply you can press your fingers into this gap. Regardless of how your postpartum belly is now, gradual rehabilitation will be important.

You can train your abdomen as usual, but remember to start slowly. Width: Two finger widths or less Depth: Less than three centimeters

You should especially train the deep abdominal muscles well at the beginning. Width: Two finger widths or less Depth: More than three centimeters

Avoid heavier exercises that cause the abdomen to be unable to withstand pressure from within. Width: 2 1/2 finger widths or more Depth: Less than three centimeters

Avoid heavier exercises that cause the abdomen to be unable to withstand pressure from within. Take extra time for the most important abdominal muscles. Width: 2 1/2 finger widths or more Depth: More than three centimeters

See effective excercises

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