The heaviness in your core, the sense that your middle is not quite holding together, the ache that settles into your lower back. These are real physical experiences, and wanting to move your body again after birth is completely natural. Then you hear the words diastasis recti, a separation of the abdominal muscles, and the advice turns into a list of things to avoid with no clear sense of what you can actually do. Returning to exercise with diastasis recti after having a baby is possible, and it starts with understanding what your body is doing.
What is diastasis recti?
During pregnancy, the connective tissue running down the centre of your abdomen, called the linea alba, stretches and softens to make room for your growing baby. As it does, the two columns of muscle on either side, the rectus abdominis, move apart. That separation is diastasis recti, and it is a normal adaptation to pregnancy.1
It is also common. Around 60% of women have some degree of separation at six weeks postnatal, and around 45% still have it at six months. For most, the gap narrows on its own within the first eight weeks. For around one in three, it may not fully close without some targeted support.2
You might notice a soft bulge or ridge along the centre of your stomach when you tense your abs, a sense of weakness through your core, an ache in your lower back, or changes in your posture. These signs can point towards diastasis recti. A proper assessment from a pelvic health physiotherapist or your GP will give you a much clearer picture than any self-check on its own.3
Breathing and core connection, the foundation for safe recovery
Recovery begins with reconnecting to your deep core, a muscle called the transversus abdominis (TVA) that wraps around your middle and works with your pelvic floor like a natural internal corset. Rebuilding this connection is what everything else builds on.5
A simple place to begin is with your breath. Lie on your back with your knees bent. Breathe in and let your belly soften and rise. As you breathe out, gently draw your lower tummy in towards your spine, keeping the movement soft. Do not hold your breath or brace hard. That gentle inward draw on the exhale is your TVA engaging. Practising this a few times a day starts to rebuild the link between your breath and your core.6
How to tell if an exercise is appropriate for you right now
The most useful thing to watch for during any exercise is doming or coning. This is when a ridge or bulge appears along the centre of your stomach as you move. It means the pressure inside your abdomen is more than your core can manage in that moment. If you see or feel it, modify the movement or stop. It is feedback that the exercise is more than your body is ready for right now.7
In the early weeks, the exercises least likely to cause doming are also the gentlest: pelvic tilts, heel slides, and short walks. These let you build capacity slowly without loading the abdominal wall beyond what it can handle. As you feel stronger and can hold your form without doming, you can begin to progress.8
Protecting your core in everyday movement
How you move through the day matters as much as any exercise session. When you get out of bed, roll onto your side first and push yourself up with your arms rather than sitting straight up. When you lift, bend your knees, gently engage your core, and breathe out as you take the weight. These small adjustments ease the strain on your abdominal wall throughout the day.9
What to avoid in the early stages and why
Some movements build a lot of pressure inside the abdomen quickly, more than the healing linea alba can manage. In the early stages, these are the ones to hold off on:
- Sit-ups and crunches
- Double leg lifts
- Unsupported full planks10
These tend to cause doming and put significant strain on the connective tissue. Holding off on them early on is temporary. As your core function improves and you can move without doming, the picture changes. A physiotherapist can help you know when that step is right for you specifically.
Progressing gradually and returning to higher-impact exercise
Some days will feel stronger than others, and that is normal. The general direction is this: begin with breathing and gentle core work, add walking, then build to more demanding movements only once you can hold good form with no doming throughout.
High-impact exercise, like running or jumping, places a substantial load on your core and pelvic floor. Most people wait until at least 12 weeks postnatal before returning to this kind of activity, and your own readiness may differ. Before you resume high-impact exercise, a professional assessment is the most reliable way to know your body is ready.11
Why professional assessment matters before returning to loaded exercise
The size of the gap between your abdominal muscles is only part of the picture. The tension and function of the connective tissue matter just as much, and that is something you cannot assess on your own. A pelvic health physiotherapist can measure both and build a programme that fits where you are in your recovery.12
Your 6 to 8 week postnatal check with your GP is a good chance to raise any concerns. At that appointment, your GP can refer you to a pelvic health physiotherapist if you need one, and you do not have to rely on private care to get specialist support. Referral pathways can differ across England, Scotland, Wales, and Northern Ireland, so it is worth asking your GP what is available locally.13
If you have not yet had your 6 to 8 week postnatal check, that appointment is the practical first step. Raise your concerns there, and ask about a referral to a pelvic health physiotherapist if you feel you need more support.