What Causes Diastasis Recti in Men?

No one is immune from having a diastasis. In fact, all people are born with one whether you can see it or not!  




The most common sign of diastasis recti among men is a protruding belly. Also, protruding belly button, or “outie,” is another absolute indication that a man has a diastasis.

Many people afflicted by a diastasis have an alien-like lump bulging out of their stomachs, which is especially noticeable when the person lies on the floor and lifts up his or her shoulders. While this kind of bulge can be present in anyone, this situation is especially observable in thin people, who immediately realize this bulge isn’t fat and doesn’t make “sense” with their body type.

The diastasis might be mistaken for a chubby belly, but much to the person’s chagrin, it doesn’t go away with diet or general exercise. The most likely cause of the bulge in either of the cases above is the internal organs pressing through the space between the recti muscles. So take heart: your big belly might not be fat— your organs might be literally sticking out!

Needless to say, when your organs are displaced forward, you’re ripe for a wide array of gastrointestinal problems. Who could be comfortable when their intestines are crammed into the wrong place?




One of the biggest culprits for causing a diastasis among men are crunches, which should be avoided always—despite society’s faulty thinking that crunches are good and helpful for a strong core. They’re NOT. On the contrary, the motion of doing crunches widens the separation between the recti muscles, weakening the core. Planks are a no-no, as well. When you do planks and crunches, you are creating intra-abdominal pressure that pushes against the connective tissue, making the separation larger.

Another common theme among men having a diastasis is that when they get injured playing sports (or any other way), they often get steroids for medical use to treat their injuries. Steroids soften the connective tissue of the linea alba, which increases the likelihood of developing or exacerbating a diastasis.                                                                               

So do you need to give up on your six-pack ab fantasy? Absolutely not! What you want to aspire to is a non-separated six-pack.             

Other sports such as tennis, golf, and swimming backstroke are also common factors in causing or aggravating a diastasis. Sports like this that require a twisting motion of the torso have a shearing effect on the recti muscles, often causing them to further separate by torqueing them apart. Until you get your recti muscles firmly back together, stay away from these sports. I know, that’s a drag for some of my clients, but during the time you’re working to heal your separation, you can’t simultaneously aggravate it by putting exerting all this force on it. (And if you play golf or tennis after you’ve healed your diastasis, make sure you wear a splint while you do it.) Sadly, I’ve seen clients undo months of hard work by playing golf and tennis and forgetting to protect their recti muscles.


The Tupler Technique® is a prescription for core-strength to treat abdominal separation for women, men, & children wanting a flatter belly, strong back & smaller waist.


To learn more about Diastasis Recti & the Tupler Technique® read this article: DIASTASIS RECTI RESEARCH AND EVIDENCED BASED EXERCISE PROGRAM

To view my programs click this link: Program Packages


Watch the short video below to know what a diastasis is.