During pregnancy, the abdominal muscles naturally separate, to make room for the growing baby. The muscles that run up and down the front abdomen are called the rectus abdominis. When the rectus abdominis separates, we need to work with the muscles on the sides of the abdomen, the oblique and the transverse muscles. These muscles help us to twist. They also hold the rectus abdominus in place. Doing sit-ups may strengthen the rectus muscles, but the separation won't go away.

To check for separation, or rectus diastasis: Begin by lying on the back with knees bent and feet on the floor. Raise the head and look towards the navel. You may see the abdomen rise in the middle Use the fingertips to find the muscles on either side of the abdomen. Then walk your fingers toward the midline of the body, feeling the area underneath and below the navel. If there is separation, you will feel the edges of the muscles and a space between the muscles.

Next, measure the separation. Turn the fingers so that they are pointed towards the toes and feel how many fingers fit between the muscles. If there is a separation of one finger-width, you are able to do regular exercises. (I would still recommend working with the oblique/transverse muscles if you'd like it to close completely.) With a separation of two or more finger-widths, you will want to consult your care provider for an exercise plan.

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