Diastasis recti is a widening of the gap between the two long tummy muscles that run down the front of the abdomen. It happens because the tissue between them stretches to make room for the baby. It is very common and often narrows by itself after birth, and exercise can help you rebuild strength and confidence in your tummy.
Also known as diastasis recti abdominis, DRA, abdominal separation, separated stomach muscles, mummy tummy
Symptoms
- A soft gap or dip along the middle of the tummy, above or below the belly button
- A ridge or doming along the midline when you sit up or strain
- A tummy that still looks rounded months after birth
- Feeling that your tummy is weak or less supportive
- Some women notice back pain or tummy discomfort
Causes and risk factors
- Stretching of the connective tissue between the tummy muscles during pregnancy
- Having more than one pregnancy
- Carrying twins or a larger baby
- Frequent heavy lifting
- Caesarean birth has been linked to a higher risk in some studies
What the evidence says helps
- For many women the gap narrows naturally in the months after birth. The NHS advises contacting your GP if it is still obvious at around 8 weeks, as you can be referred to a physiotherapist.15
- Reviews suggest that tummy exercises lead to a small reduction in the gap compared with no exercise, but this may not be a meaningful change for everyone. Exercise may still have other physical and emotional benefits.24
- A trial found that a 12-week home programme including curl-ups made tummy muscles stronger and thicker without making the gap wider, which suggests you do not need to fear all tummy exercises.3
- Pelvic floor muscle training after birth reduces the chance of bladder leakage, so it is a good foundation alongside tummy exercises.4
- NHS advice is to begin with deep tummy and pelvic floor exercises, and to avoid sit-ups, planks, high-impact exercise and heavy lifting at first.5
Things you can try at home
- Start pelvic floor exercises as soon as you can after birth and do them daily
- Practise gentle deep tummy exercises, such as drawing in your lower tummy as you breathe out
- Roll onto your side to get out of bed rather than sitting straight up
- Avoid straining on the toilet and heavy lifting in the early weeks
- Check the gap regularly and build up exercise gradually as strength returns
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- A painful bulge at the belly button or along the tummy that will not go back in, especially with vomiting: call NHS 111 or go to A&E
- Heavy bleeding (soaking more than one pad an hour or passing large clots), feeling faint or a racing heartbeat after birth: call 999
- Fever of 38°C or above, shivering or smelly discharge after birth: contact your GP or maternity unit urgently, or call 999 if you feel very unwell
- Chest pain, breathlessness or pain and swelling in one calf: call 999 or seek urgent medical help
- Wound pain, redness or discharge after a caesarean: contact your GP or maternity unit the same day
How Apollo can help
We can check your tummy gap and how well you control pressure through your trunk, ask about pelvic floor symptoms, and explain what we find. From there we build a gradual exercise programme around your recovery, which may include supervised clinical exercise or clinically informed Reformer Pilates. If we notice signs that need a pelvic health physiotherapist or your GP, we will refer you on.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
How do I check for diastasis recti?
Lie on your back with your knees bent, lift your head and shoulders slightly, and feel along the middle of your tummy with your fingertips. Repeating this every so often lets you see whether the gap is narrowing.
Can I do sit-ups with diastasis recti?
The NHS suggests avoiding sit-ups and planks at first. Later, some research shows curl-ups can build strength without widening the gap, so harder exercises can be added gradually with guidance.
Does diastasis recti cause back pain?
Research gives mixed answers. Some studies found women with and without a gap reported similar levels of back and pelvic pain, while others found a link, so it is worth getting any ongoing pain assessed.
References
- Sperstad JB, et al. (2016). Diastasis recti abdominis during pregnancy and 12 months after childbirth: prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine. View source
- Benjamin DR, et al. (2023). Conservative interventions may have little effect on reducing diastasis of the rectus abdominis in postnatal women: a systematic review and meta-analysis. Physiotherapy. View source
- Gluppe SB, et al. (2023). Curl-up exercises improve abdominal muscle strength without worsening inter-recti distance in women with diastasis recti abdominis postpartum: a randomised controlled trial. Journal of Physiotherapy. View source
- Beamish NF, et al. (2025). Impact of postpartum exercise on pelvic floor disorders and diastasis recti abdominis: a systematic review and meta-analysis. British Journal of Sports Medicine. View source
- NHS (n.d.). Your post-pregnancy body. NHS website. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
