By Ortho-Pelvic Specialist Physical Therapist Hannah Jones, PT, DPT, OCS
If I could eliminate one piece of outdated pregnancy and postpartum exercise advice, it would be this:
“Never do crunches if you have a diastasis recti.”
Pregnant and postpartum women hear this all the time.
In fact, many women are told to avoid crunches entirely out of fear that they will worsen abdominal separation after pregnancy. Unfortunately, this advice continues to circulate despite research that suggests the story is much more nuanced.
What Is a Diastasis Recti?
A diastasis recti is a separation of the abdominal muscles that commonly occurs during pregnancy as the growing baby stretches the abdominal wall.
The presence of a diastasis is incredibly common during pregnancy and early postpartum recovery.
The important question isn’t simply:
The more important question is:
“How well is your core functioning?”
What Does the Research Actually Say?
A 2015 study examined the immediate effects of performing an abdominal crunch versus a traditional “drawing in” maneuver, often referred to as a transverse abdominis (TrA) activation exercise.
Researchers compared the width of the diastasis during each exercise to the resting width.
Interestingly, they found a clinically significant reduction in the width of the diastasis when participants performed an abdominal crunch with an exhalation.
Meanwhile, the traditional drawing-in maneuver produced a slight widening of the separation, although the change was not considered clinically significant.
This challenges the long-held belief that crunches are automatically harmful for women with a diastasis recti.
Why This Matters
The transverse abdominis is an important muscle, but it is only one part of the core system.
The core functions as a team that includes:
- The abdominal muscles
- The diaphragm
- The pelvic floor
- The low back muscles
- The hips
When we focus exclusively on trying to isolate one muscle and neglect coordination of the entire system, we often fail to create meaningful improvements in function.
In some cases, women spend months performing only gentle abdominal activation exercises without ever progressing to more functional strengthening.
As a result, they may continue experiencing:
- Core weakness
- Pelvic floor dysfunction
- Persistent abdominal separation
- Difficulty returning to exercise
What I’ve Seen Clinically
Since incorporating appropriately progressed abdominal strengthening, including crunch variations, into my postpartum rehabilitation programs, I have seen significant improvements in both diastasis width and tissue firmness.
More importantly, I’ve seen women regain confidence in their bodies and return to the activities they enjoy more quickly.
That doesn’t mean every postpartum woman should immediately start doing hundreds of crunches.
It does mean that exercise recommendations should be individualized and based on current evidence rather than outdated blanket rules.
The Right Exercise Depends on the Right Assessment
Pregnancy and postpartum recovery are not one-size-fits-all.
Every woman’s body, goals, symptoms, and recovery timeline are different.
The goal of pelvic floor physical therapy isn’t simply to make a diastasis smaller. The goal is to help your entire system work together effectively so you can confidently return to the activities you love.
Postpartum Physical Therapy in East Nashville
If you’ve been told to avoid certain exercises because of a diastasis recti, or you’re unsure how to safely return to exercise after pregnancy, working with a pelvic floor physical therapist can help provide clarity and direction.
At Elevate615 Women’s Health, we help women throughout East Nashville, Donelson, and surrounding communities navigate pregnancy and postpartum recovery using evidence-based treatment approaches tailored to their individual needs.
Because sometimes the best thing for your recovery isn’t doing less.
It’s learning how to safely do more.
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