Let’s talk about something that affects most pregnant women but rarely gets explained properly: diastasis recti. That’s the medical term for when your abdominal muscles separate during pregnancy to make room for your growing baby.
And here’s what nobody tells you – doing the wrong exercises postpartum can make it WORSE. All those sit-ups and crunches you think will “get your stomach flat”? They might actually be pushing your abs further apart.
So let’s talk honestly about what diastasis recti actually is, how to check if you have it, which exercises actually help close the gap, and what you absolutely need to avoid.
Note: I’m not a physiotherapist or doctor. This post is based on research and personal experience. If you have significant abdominal separation or any symptoms, please see a women’s health physiotherapist for a proper assessment before following any exercise programme.
Updated: June 2026
What Is Diastasis Recti?
During pregnancy, your abdominal muscles (rectus abdominis – your “six-pack” muscles) separate along the midline to make room for your growing baby. This is called diastasis recti, or “abdominal separation.”
This happens to most pregnant women – it’s a normal part of pregnancy, not a failure or weakness.
I didn’t know this was a thing until I was already postpartum. Nobody mentioned it during pregnancy, and it’s barely covered in the standard NHS postnatal checks. The fact that it affects the majority of pregnant women and yet most women have no idea what it is or how to address it correctly — including the fact that common exercises make it worse — is one of the more frustrating gaps in postpartum care.
The linea alba (connective tissue between your ab muscles) stretches and thins to allow this separation. After birth, this should gradually come back together and strengthen.
When it’s a problem:
- Gap doesn’t close or improve after several months
- Gap is very wide (3+ fingers)
- Tissue is weak and bulges outward
- Causes functional issues (back pain, poor posture, difficulty with activities)
How to Check for Diastasis Recti
You can check yourself at home:
The test:
- Lie on your back, knees bent, feet flat
- Place fingers just above belly button, pointing down towards feet
- Lift head and shoulders slightly off floor (like start of a crunch)
- Feel how many fingers fit in the gap between ab muscles
- Also check at belly button and just below
What the gap means:
1-2 fingers (less than 2cm): Normal, not usually a problem
2-3 fingers (2-3cm): Mild diastasis, needs attention
3+ fingers (3cm+): Moderate to severe, definitely needs specific work
But width isn’t everything! The tension and strength of the tissue matters more than gap width.
Check for:
- Can you create tension when pressing into gap?
- Does tissue bulge or dome outward?
- Does gap feel shallow and tense, or deep and soft?
If you’re unsure, see a women’s health physiotherapist for proper assessment.
This is genuinely the most useful thing you can do. The self-check gives you a rough idea, but a physiotherapist can assess not just the gap width but the tension and function of the tissue — which matters as much or more than the measurement. A gap of 2 fingers with strong tissue is fine. A 1-finger gap with no tension isn’t.
What DOESN’T Help (And Makes It Worse)
Stop doing these exercises until your diastasis has improved:
Traditional Ab Exercises
Sit-ups and crunches:
❌ Creates too much intra-abdominal pressure
❌ Pushes abs further apart
❌ Makes bulging worse
❌ Weakens linea alba more
Planks (initially):
❌ Too much pressure on weakened tissue
❌ Can cause doming/bulging
❌ Save these until gap has improved
Leg raises (double leg):
❌ Huge pressure on weak core
❌ Causes bulging
❌ Back compensation
V-sits, bicycle crunches, Russian twists (with rotation):
❌ All create too much pressure
❌ Twisting is particularly problematic
❌ Wait until core is stronger
Daily Activities That Make It Worse
Sitting straight up from lying down:
❌ Massive pressure on abs
❌ Log roll instead (roll to side, push up with arms)
Heavy lifting:
❌ Increases intra-abdominal pressure
❌ Pushes through weak tissue
❌ Avoid until core stronger
Straining on toilet:
❌ Pressure again
❌ Sort out constipation (common postpartum)
❌ Don’t hold breath
Carrying everything:
❌ Heavy shopping, car seats, toddlers
❌ Distribute weight, use both sides
❌ Ask for help
What DOES Help: The Right Exercises
Phase 1: Core Reconnection (Weeks 2-8)
Start here, even if it feels too easy:
1. Breathing (Foundation Exercise)
- Lie on back, knees bent
- One hand on ribs, one on belly
- Inhale: belly and ribs expand
- Exhale: gently draw belly button towards spine
- Don’t brace hard, just gentle activation
- 5-10 breaths, multiple times daily
Why it works: Reconnects brain to deep core muscles, no pressure on linea alba.
2. Pelvic Tilts
- Lie on back, knees bent
- Flatten lower back to floor (pelvic tilt)
- Hold 3-5 seconds
- Release
- 10-15 reps
Why it works: Engages deep core, gentle, safe.
3. Heel Slides
- Lie on back, knees bent
- Engage core gently
- Slide one heel away, straightening leg
- Keep lower back flat
- Slide back
- Alternate legs, 10 each side
Why it works: Challenges core stability without creating pressure.
4. Bent Knee Fallouts
- Lie on back, knees bent, feet together
- Engage core
- Let one knee fall out to side
- Bring back
- Keep pelvis still
- 10 each side
Why it works: Core stability, controlled movement, no pressure.
Phase 2: Building Strength (Weeks 8-16)
Once you can do Phase 1 exercises with good control:
1. Dead Bug (Modified)
- Lie on back, knees bent 90° (shins parallel to ceiling)
- Engage core
- Lower one heel to tap floor, keeping knee bent
- Return
- Alternate sides
- 10 each side
- STOP if you see doming/bulging
Progression: Straighten leg as you lower
2. Bird Dog
- On hands and knees
- Engage core
- Lift opposite arm and leg
- Keep back flat, don’t twist
- Lower with control
- 10 each side
3. Modified Side Plank
- Lie on side, propped on forearm
- Knees bent (not full plank yet)
- Lift hips off ground
- Hold 10-15 seconds
- Lower with control
- Build to 30 seconds
4. Wall Press
- Stand facing wall, hands on wall shoulder-height
- Step back so body at angle
- Engage core
- Bend elbows, bring chest towards wall
- Push back
- 10-15 reps
- Like a standing press-up
Phase 3: Progressive Challenge (16+ Weeks)
Once Phase 2 is easy and gap has improved:
1. Pallof Press (with resistance band)
- Band at chest height, anchored to side
- Hold band, step away to create tension
- Press straight ahead
- Control back
- Anti-rotation = brilliant for core
- 10-12 each side
2. Farmer’s Carry
- Hold weight in ONE hand
- Walk with control
- Core works to prevent leaning
- Don’t let body tip sideways
- 20-30 seconds each side
3. Bear Crawl Hold
- Hands and knees
- Lift knees 1 inch off ground
- Hold position
- Keep back flat
- 10-15 seconds, build up
- STOP if doming occurs
4. Plank (Eventually)
- Only when ready (no doming, good gap closure)
- Start with wall plank (easier angle)
- Progress to incline (hands on bench)
- Finally to floor
- Hold 15-30 seconds max initially
The Breathing Technique: Your Secret Weapon
360° breathing with core engagement:
This is THE most important thing you’ll do.
How to do it:
- Inhale: allow belly, ribs, and back to expand
- Exhale: gently draw belly button towards spine and up
- Feel ribs knit together
- Pelvic floor lifts slightly
- Hold this gentle tension
- Continue breathing normally
Practice this:
- During all exercises
- When lifting baby
- When standing up
- Throughout the day
- It becomes automatic
NOT:
- Sucking in hard
- Holding breath
- Constant bracing
Daily Habits That Help
Getting up from lying down:
- Roll to side
- Push up with arms
- Don’t sit straight up
Lifting anything:
- Engage core first
- Exhale as you lift
- Don’t hold breath
Carrying baby:
- Keep them close to body
- Engage core
- Alternate sides
Coughing/sneezing:
- Engage core first
- Support with hand if needed
- Don’t let it all “push out”
How Long Does It Take?
The honest answer: It varies massively.
With proper exercises:
- Some improvement: 4-8 weeks
- Significant improvement: 3-6 months
- Full closure (if it will): 6-12 months
But:
- Some women see improvement in weeks
- Others take over a year
- Some gaps never fully close (but tissue can still strengthen)
- Width matters less than function
Signs it’s improving:
- Gap getting narrower
- Tissue feels firmer
- No doming/bulging during exercises
- Back pain reducing
- Posture improving
- Feel stronger
When to See a Professional
See a women’s health physiotherapist if:
- Gap is 3+ fingers
- No improvement after 8 weeks of proper exercises
- Visible bulging during activities
- Back pain
- Uncertain how to progress
- Want proper assessment and program
What they’ll do:
- Measure gap properly
- Assess tissue tension
- Check whole core function
- Give personalized programme
- Guide progression
- Decide if further treatment needed
Cost: NHS (free, long wait) or private (£60-100)
Can You Exercise with Diastasis Recti?
Yes! You just need to modify.
What you CAN do:
- Walking
- Swimming (no aggressive strokes)
- Cycling
- Light weights (with proper form)
- Modified strength training
- Postpartum-specific yoga/pilates
What to AVOID until improved:
- Running (creates lots of pressure)
- Heavy lifting
- HIIT classes
- Boot camps
- CrossFit-style training
- Traditional ab work
The test: If it causes doming/bulging, don’t do it yet.
Common Mistakes
Doing traditional ab work too soon:
Makes it worse. Do foundation work first.
Only working abs:
Whole core needs strengthening (including back, pelvic floor).
Expecting quick fix:
This takes months. Be patient.
Comparing to others:
Everyone’s different. Your timeline is yours.
Ignoring it:
Won’t just “go away.” Needs specific work.
Thinking it’s just cosmetic:
It affects function, not just appearance.
Does It Ever Fully Close?
The truth:
- Some gaps close completely
- Some improve but stay partially open
- Some don’t close but tissue strengthens
A small gap with strong tissue is fine. Function matters more than complete closure.
You can have:
- A 2-finger gap with excellent core strength
- A 1-finger gap with weak, bulging tissue
The second scenario is actually worse despite smaller gap.
Goals:
- Strong, functional core
- No bulging or doming
- Able to do activities pain-free
- Good posture
- Whether gap fully closes or not
Beyond Exercises: Other Options
If exercises alone aren’t enough:
Wearing a support band: Temporary help, not a long-term fix
Taping: Can provide feedback and support
Physiotherapy: Manual therapy, specific techniques
Surgery (abdominoplasty): Last resort, usually only if gap is very large and affecting function significantly
Most women don’t need surgery. Proper exercises work for the majority.
Your Questions Answered
“Will my stomach ever be flat?”
Maybe, maybe not. Focus on strong and functional, not just flat.
“I’m 18 months postpartum, too late?”
Never too late. You can still improve core strength and function.
“Can I prevent it in next pregnancy?”
Not really – it’s normal. But good core strength before pregnancy helps recovery after.
“Does wearing a binder help?”
Temporary support, but doesn’t replace exercise. Don’t rely on it long-term.
“How do I know if I’m ready for planks/running?”
No doming during exercises, gap improved, physio clearance ideally.
The Bottom Line
Diastasis recti is normal, affects most pregnant women, and can absolutely improve with the right exercises.
Avoid:
- Sit-ups and crunches
- Planks (initially)
- Anything causing doming/bulging
- Sitting straight up from lying
Do:
- Breathing and core reconnection
- Progressive core strengthening
- Whole-body functional movements
- Be patient
Remember:
- Takes months, not weeks
- Function matters more than complete closure
- Small consistent efforts = results
- Get assessed if unsure
Your core can absolutely get stronger and more functional. Give it time and the right exercises.
Diastasis recti takes longer to address than most people expect, and the frustrating part is that the exercises that feel like they’re doing something — the crunches, the planks — are often the ones making it worse. The boring breathing and reconnection work is what actually helps.
Be patient with it. Drop a comment if you have questions, or share what’s worked for you — always useful to hear from people actually going through it.