A new mother doing a calm breathing exercise beside her sleeping baby

Diastasis Recti: Otot Perut Terpisah Selepas Bersalin

October 26, 2026 Drann Editorial Team

Diastasis recti (otot perut terpisah) is when the 2 long stomach muscles separate during pregnancy, usually by about 2 finger widths (NHS). It is common and usually goes back to normal by the time your baby is 8 weeks old, but for some women it takes longer. You can check the gap yourself with your fingertips. Pelvic floor and deep stomach muscle exercises can help close it, while sit-ups, planks, high-impact exercise, straining and heavy lifting are best avoided at first. If the gap is still obvious at 8 weeks, see a doctor, who can refer you to a physiotherapist. This guide explains how to check, which exercises help, and when to get help.

Apa itu diastasis recti?

It is common for the 2 muscles that run down the middle of your stomach to separate during pregnancy, usually by about 2 finger widths (NHS). This is called diastasis recti (or divarication). It happens because your growing womb pushes the muscles apart, making them longer and weaker. The amount of separation varies from woman to woman.

It is very common. In a Norwegian study that followed 300 first-time mothers, a separation of at least 2 finger widths was found in:

Time	Women with diastasis recti
21 weeks of pregnancy	33.1%
6 weeks after birth	60.0%
6 months after birth	45.4%
12 months after birth	32.6%

Women who lifted heavy things 20 or more times a week were more likely to have it. In that study, women with and without diastasis recti reported the same amount of lower back and pelvic pain at 12 months.

Many mothers also search for "perut buncit selepas bersalin" (a tummy that still looks pregnant). Diastasis recti is one possible reason, but a soft tummy after birth is common. The NHS says that if you are breastfeeding, eating a healthy, balanced diet and regular moderate exercise, such as a brisk 30-minute walk each day, is the best way to lose weight and will not affect your breast milk.

Cara periksa otot perut terpisah sendiri

After you have had your baby, the NHS suggests this simple check:

lie on your back with your legs bent and your feet flat on the floor;
raise your shoulders off the floor slightly and look down at your tummy;
using your fingertips, feel between the edges of the muscles, above and below your belly button;
see how many fingers fit into the gap between the muscles.

Do this regularly to check that the gap is gradually getting smaller (NHS). A doctor or physiotherapist can also measure it; in research it is sometimes measured with an ultrasound scan.

Berapa lama untuk pulih?

The NHS says the separation will usually go back to normal by the time your baby is 8 weeks old. For some women it takes longer: in the Norwegian study, nearly half still had a gap at 6 months, and about 1 in 3 at 12 months.

If the gap is still obvious 8 weeks after the birth, contact a doctor, as you may be at risk of back problems; some women also have tummy pain or discomfort (NHS). The doctor can refer you to a physiotherapist, who will give you specific exercises. Your postnatal check at around 6 to 8 weeks is a good time to ask (NHS).

Senaman untuk diastasis recti

The NHS says regular pelvic floor and deep stomach muscle exercises can help reduce the separation. It is also important to stand up tall and be aware of your posture.

Deep stomach exercise (NHS):

lie on your side with your knees slightly bent;
let your tummy relax and breathe in gently;
as you breathe out, gently draw in the lower part of your stomach like a corset, narrowing your waistline;
squeeze your pelvic floor muscles at the same time;
hold for a count of 10, breathing normally, then gently release. Repeat up to 10 times.

Pelvic floor exercises (NHS): squeeze and draw in your bottom as if holding in wind, and squeeze around your vagina and bladder as if stopping the flow of urine. Do long squeezes (hold for up to 10 seconds) and short, quick squeezes, building up to 10 of each, at least 3 times a day. Keep breathing normally and do not pull in your stomach as you squeeze. These exercises also help with leaking urine; see our guide to kencing tak lawas.

A Malaysian study supports early exercise. In a randomised trial at Universiti Kebangsaan Malaysia Medical Centre, first-time mothers with diastasis recti who followed a home abdominal exercise programme of 9 exercises had a reduction in the gap of up to 27% at 8 weeks after birth, measured by ultrasound. A 2025 review of 65 studies also found low-certainty evidence that abdominal exercise after birth reduces the gap compared with no exercise. Ask a physiotherapist which exercises suit you.

Apa perlu dielak

If you have separated stomach muscles, the NHS suggests avoiding these to start with:

sit-ups and planks;
high-impact exercise, such as running or aerobics; get advice at your 6-week postnatal check first;
straining on the toilet (see our guide to sembelit);
heavy lifting.

Your ligaments and joints stay more flexible for a few months after birth, so there is a higher risk of injury if you stretch or twist too much (NHS). To protect your back, keep it straight and bend your knees when lifting, kneel or squat for tasks near the floor, change nappies on a raised surface, and sit with your back supported when feeding your baby. For back pain, see our guide to sakit pinggang.

Bengkung dan korset: adakah membantu?

Wearing a bengkung (traditional belly binding) or a postnatal corset during confinement (berpantang) is common in Malaysia, and many mothers hope it will flatten the tummy. The evidence for binding in diastasis recti is limited. A 2025 review of 13 trials found that abdominal exercises reduced the gap below the belly button more than abdominal binding, while the effect of exercise on the gap above the belly button was unclear.

A binder is not a replacement for the exercises the NHS recommends. If you want to wear one, especially after a caesarean, ask your doctor, midwife or physiotherapist first. For other confinement practices, see our guide to berpantang.

Selepas bersalin secara caesarean

After a caesarean, your recovery will take longer. The NHS advises talking to your midwife or doctor before starting anything strenuous. You may not be able to exercise or carry anything heavier than your baby straight away; start again only when you feel able and it is not uncomfortable, which may not be for about 6 weeks (NHS).

Contact your midwife or doctor straight away after a caesarean if you have severe pain, your wound becomes more red, painful or swollen, there is pus or foul-smelling fluid from the wound, heavy vaginal bleeding, a cough or shortness of breath, or swelling or pain in your lower leg (NHS).

Diastasis recti atau hernia (burut)?

Diastasis recti is a gap between the muscles, not a hole. An umbilical hernia is a bulge caused by part of the bowel, or surrounding fat, pushing through a weakness in the muscles, usually seen as a soft swelling or lump at the belly button (NHS). In adults, having had multiple pregnancies is one of the causes. Hernias are usually painless but can cause discomfort when coughing or straining. Surgery is usually recommended for adults, as the hernia is unlikely to get better by itself. See our guide to hernia (burut).

See a doctor if you think you have a hernia, or have a lump that is painful, hard, getting bigger or does not go away (NHS).

Call 999 (NHS) if you have a hernia and very bad tummy pain that does not go away, you feel or are being sick, the hernia is more swollen than usual and the skin around it has changed colour, or you cannot fart or poo.

Bila perlu jumpa doktor

See a doctor if:

the gap is still obvious 8 weeks after the birth (NHS);
you have tummy pain, discomfort or back problems (NHS);
you have a lump at or near your belly button;
you are leaking urine, or feel a heaviness or bulge in your vagina; see our guide to peranakan jatuh.

Your postnatal check at 6 to 8 weeks is a good time to talk about any physical or mental health problems since the birth (NHS). The doctor can refer you to a physiotherapist for specific exercises. If you have been feeling low or anxious since the birth, see our guide to meroyan (postnatal depression).

Frequently asked questions (FAQ)

Apa itu diastasis recti (what is diastasis recti)?

Diastasis recti (also called divarication) is when the 2 long muscles that run down the middle of your stomach separate during pregnancy, usually by about 2 finger widths (NHS). It happens because your growing womb pushes the muscles apart, making them longer and weaker. It is common: in a Norwegian study of 300 first-time mothers, 60% had it at 6 weeks after birth.

Macam mana nak tahu ada diastasis recti (how do I check)?

The NHS suggests lying on your back with your knees bent and feet flat, raising your shoulders slightly off the floor, and using your fingertips to feel the gap between the muscles above and below your belly button. Count how many fingers fit in the gap, and check regularly to see that it is getting smaller. Contact a doctor if the gap is still obvious 8 weeks after the birth.

Berapa lama diastasis recti sembuh (how long does it take to heal)?

The NHS says the gap will usually go back to normal by the time your baby is 8 weeks old. For some women it takes longer: in the Norwegian study, 45% still had a separation at 6 months and about 1 in 3 (32.6%) at 12 months. If the gap is still obvious at 8 weeks, a doctor can refer you to a physiotherapist.

Senaman apa untuk diastasis recti (which exercises help)?

The NHS says regular pelvic floor and deep stomach muscle exercises can help reduce the gap, along with standing tall and being aware of your posture. A Malaysian trial at Universiti Kebangsaan Malaysia Medical Centre found that a home abdominal exercise programme reduced the gap by up to 27% at 8 weeks after birth. A physiotherapist can give you exercises that suit you.

Boleh buat sit-up atau plank selepas bersalin (can I do sit-ups or planks)?

The NHS advises avoiding exercises such as sit-ups, planks and high-impact exercise to start with if you have separated stomach muscles, and also avoiding straining on the toilet and heavy lifting. Get advice at your 6-week postnatal check before starting high-impact exercise such as running or aerobics.

Pakai bengkung boleh rapatkan otot perut (does belly binding help)?

The evidence is limited. A 2025 review of 13 trials found that abdominal exercises reduced the gap below the belly button more than abdominal binding, while the effect above the belly button was unclear. Binding is not a replacement for the exercises the NHS recommends. If you want to wear a binder, especially after a caesarean, ask your doctor or physiotherapist first.

Bila perlu jumpa doktor (when should I see a doctor)?

Contact a doctor if the gap is still obvious 8 weeks after the birth, as you may be at risk of back problems, or if you have tummy pain or discomfort (NHS). See a doctor about a soft lump at the belly button, which may be a hernia, and call 999 if you have a hernia with very bad tummy pain that does not go away, the lump is more swollen and the skin has changed colour, or you are being sick or cannot poo or fart.

Disclaimer

This article is for general information only and is not a substitute for advice, diagnosis or treatment from a doctor. Health supplements are not intended to diagnose, treat, cure or prevent any disease.

References

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