Diastasis recti can occur in both women and men and does not require a previous pregnancy. It may be associated with heavy strain on the abdominal area, significant changes in body weight, repeated increases in intra-abdominal pressure or the structure of the abdominal connective tissues. Pregnancy is one of the most common causes of diastasis recti, but it is not the only one.
Power Plate training can be used both in the rehabilitation of diastasis recti and to support postnatal recovery. Training is always planned according to the individual’s situation, symptoms and goals.
POWER PLATE ACTIVATES THE ENTIRE CORE
Rehabilitation involves much more than exercising a single abdominal muscle. The deep and superficial abdominal muscles, back muscles, glutes, diaphragm and pelvic floor must learn to work together.
Power Plate vibration increases muscle activation, allowing the core to be trained effectively with short, supported exercises without heavy weights or large movements. Increased muscle activity also enhances circulation and metabolism in the muscles being trained.
During training, you learn to coordinate breathing and movement, control intra-abdominal pressure and use the core without uncontrolled bulging along the midline of the abdomen. The exercises are gradually progressed as core strength and control improve.
POSTNATAL RECOVERY
Pregnancy and childbirth place considerable strain on the abdominal muscles, pelvic floor, back and the entire body. Postnatal training aims to restore core strength and control, strengthen the pelvic floor and support a gradual return to everyday activities and exercise.
Training is planned individually, taking into account the type of delivery, the time since childbirth, tissue healing, a possible caesarean section scar, pelvic floor function, diastasis recti and the client’s current wellbeing.
In a comprehensive systematic review published in 2025, 65 studies involving more than 21,000 participants were examined. Postnatal pelvic floor muscle training reduced the risk of urinary incontinence by 37% and the risk of pelvic organ prolapse by 56%. Abdominal muscle training also reduced the distance between the rectus abdominis muscles.
In a study comparing vibration training with conventional pelvic floor muscle training, both forms of training strengthened the pelvic floor muscles and improved quality of life in women with stress urinary incontinence.
REHABILITATION OF DIASTASIS RECTI
In diastasis recti, the connective tissue along the midline between the rectus abdominis muscles becomes stretched and widened. The abdominal muscles themselves are not torn.
The significance of diastasis recti cannot be determined by measuring the distance between the abdominal muscles alone. It is also important to assess how well the abdominal midline tolerates load and remains controlled during movement. Diastasis recti may be associated with core weakness, abdominal bulging and symptoms affecting the back or pelvic area.
A systematic review and meta-analysis published in 2026 examined nine randomised controlled trials involving 450 postpartum women. Supervised exercise reduced the distance between the abdominal muscles by an average of approximately eight millimetres. No single type of exercise was found to be clearly superior to the others.
A comprehensive review published in 2025 included 27 randomised controlled trials and 1,340 women. The best results were achieved with varied exercise programmes combining the deep and superficial abdominal muscles, breathing and pelvic floor function. Passive methods and exercises targeting only a single muscle were less effective.
Power Plate training allows these elements to be combined into a personalised programme. Training begins with supported exercises and progresses gradually as the core becomes stronger. At the same time, the exercises strengthen the legs, glutes and back, helping the entire body manage the demands of daily life.
If there is pain along the abdominal midline, a clearly localised bulge, an unhealed surgical wound or a suspected hernia, the condition should be assessed before beginning training.
Power Plate training does not replace assessment of diastasis recti or postnatal symptoms, physiotherapy or any other necessary treatment. However, it can be used alongside them as individually tailored exercise to support core and pelvic floor strength, movement control and functional ability.
In addition to her qualifications as a registered nurse and Power Plate specialist, Elina has personal experience of postnatal recovery and rehabilitating diastasis recti following two pregnancies.