Deep Core Stability Improves Diastasis Rectus Abdominis

A recent STUDY revealed that deep core stability exercises (like the BIRTHFIT Basics) have a significant influence on improving the functionality of diastasis rectus abdominis (DRA).

Write this down and tell someone you love: DEEP CORE STABILITY exercises such as the BIRTHFIT Basics are very important in approximating diastasis rectus abdominis and addressing other core and pelvic floor dysfunctions as well as improving the quality of life for the newly postpartum mother.

The study on deep core stability observed women ages 23-33 with DRA and revealed that the group that did DEEP CORE STABILITY (abdominal bracing, diaphragm breathing, pelvic floor contraction, plank, isometric holds) three times a week for eight weeks showed significant improvement as compared the control group that did traditional abdominal exercises (abdominal contractions, reverse sit-ups, trunk twists, posterior pelvic tilts).

Remember, at BIRTHFIT, we do not “fix” or “heal” DRA. We improve the functionality, which often approximates the rectus abdominis and enhances overall core function.

Achieving washboard abs or a flat stomach are not our goals and, quite frankly, they often may not represent a functional core. If your number one goal is aesthetics and to have a flat stomach after baby, then we may not be the community for you.

To be honest, your belly may or may not look like it did prepregnancy. This is true if you carried a baby for 8 weeks and had a miscarriage or gave birth to a baby at 41 weeks. Once you are pregnant you are fully pregnant, so your physiology begins to adapt immediately. Your body is innately brilliant. You have evolved at 8 weeks or 41 weeks. You are a different person in a different body AND that’s okay!

In our experience, there has been no consensus on normal distance for DRA. A different study measured 80 plus women and the range was 21-97mm, with the average of 39mm (about 1.5 inches). Also, the most common location for DRA is above the navel. From our years of experience with hundreds of clients and learning from incredible mentors, we have determined that anything over 2 finger widths would be DRA, a sign/symptom of core dysfunction. Please note that DRA is often more significant in mothers with multiples. The rectus abdominis separating at the linea alba is a natural adaptation of the female body for a growing belly in pregnancy with singletons or multiples.

In our opinion, it only makes sense for the BIRTHFIT Basics to be the foundational movements in early postpartum. Not only do the BIRTHFIT Basics cultivate stability, they also are innate human movements. BIRTHFIT Basics will ensure functionality of your core. BIRTHFIT Basics are DEEP CORE STABILITY.

We are certainly glad that research is finally catching up in regard to deep core stability!

Lindsey Mathews, DC

BIRTHFIT Founder and CEO

Here are five things to consider when self-checking for DRA.

Watch this video to learn how to check for DRA.