Abdominal Muscle Separation: Embracing Expansion in Pregnancy and Postpartum
Pregnancy is a time of extraordinary change, where the body showcases its incredible ability to adapt, grow, and protect new life. One of these adaptations, abdominal muscle separation — also known as diastasis recti — can be a concern for many women. It’s often surrounded by myths and societal expectations that may leave women feeling anxious or unsure about their bodies.
This blog aims to demystify diastasis recti, explore how you can support your body with kind and appropriate movement, and encourage a more compassionate perspective on postpartum recovery.
What Is Abdominal Muscle Separation?
Diastasis recti refers to the stretching of the connection tissue down the midline of the belly that separates the two sides of the “six-pack” muscles. It occurs due to hormone changes, and from the physical pressure as the uterus grows and the body accommodates the baby. It is entirely natural and necessary.
By the end of pregnancy, research shows that nearly all women experience some level of diastasis recti. This is not a flaw or a sign of weakness — it’s a remarkable testament to the body’s ability to adapt to the demands of pregnancy.
Postpartum, many women find that their abdominal muscles gradually come closer together as the body heals, particularly in the first 8-12 weeks after birth. For others, some separation remains. Both scenarios are normal. I, myself, still have a 4cm gap at rest and it does not limit my ability to do anything in life. Healing is influenced by factors like genetics, connective tissue quality, movement habits, and how the abdominal muscles are supported during recovery.
Core Work Is Protective, Not Harmful
One common myth about abdominal muscle separation is that core exercises should be avoided during pregnancy and postpartum. In reality, engaging in guided core work is one of the best ways to support your abdominal muscles and help them work effectively.
Why? Because the body adds strength to areas that are put under load regularly. Exercising this area, within your limits progressively, prompts the body to adapt to this by making the core muscles and the midline connective tissue more robust and strong.
During pregnancy and postpartum, a professional such as a physiotherapist can guide you in choosing appropriate exercises that:
- Strengthen all of the core muscles safely, including but not limited to the deep core, obliques and “six-pack” muscles
- Avoid excessive strain on the linea alba, evidenced by lots of doming in the midline and/or breath holding
- Incorporate whole-body movement for optimal support.
Remember, avoiding movement altogether isn’t protective — it’s about choosing the right kind of movement for where you are in your journey.
Unpacking the Myths: Abdominal Muscle Separation and Other Conditions
Many women worry that diastasis recti will cause long-term back pain or pelvic floor dysfunction. While it’s true that the abdominal muscles play a role in supporting the spine and pelvis, research shows that the link between diastasis recti and these issues isn’t as direct as once thought.
For example, back pain is a complex condition influenced by a range of factors including movement patterns, stress levels, and individual pain sensitivity. Similarly, pelvic floor dysfunction often involves a combination of contributing factors that extend beyond abdominal muscle separation. This means that having diastasis recti doesn’t automatically mean you’ll experience back pain or pelvic floor issues, and vice versa.
If these challenges do arise, a holistic approach to care that considers the whole body, including emotional and lifestyle factors, can be incredibly effective.
The Role of Societal Narratives in Postpartum Recovery
The postpartum period is often accompanied by societal pressures for women to “bounce back,” achieve a flat stomach or regain a pre-pregnancy body. These unrealistic ideals can create a sense of urgency around “fixing” diastasis recti or meeting certain aesthetic standards, rather than celebrating the body’s natural recovery process.
The truth is, your body doesn’t need to look a certain way to be healthy, strong, and capable. Diastasis recti isn’t a failure or something that must be “corrected.” It’s part of the body’s normal response to pregnancy — a beautiful expansion that allows life to grow.
All of the emotions that may arise for you around body image and function are welcome and valid. Just know that you have permission to shift the narrative from one of fixing and perfection to one of respect and curiosity; we can approach postpartum recovery with a sense of empowerment and grace.
If these kinds of thoughts are frequent, weighing you down or causing you to change your relationship with food or exercise, I gently encourage you to seek support from a mental health professional. If you’re local, the team at The Mindful Birth Momement in Heathmont are great!
Being Kind to Yourself: The Body is Amazingly Adaptable
Pregnancy and postpartum are times of incredible transformation. As your body expands and adapts it’s easy to feel overwhelmed by the changes. Practising kindness toward yourself and your body can be a grounding and healing act (and I acknowledge that this can be easier said than done!).
Here are a few invitations around how you may choose to support yourself. Take what feels resonant and leave what doesn’t:
- Acknowledge the Strength in Expansion
Your body’s ability to stretch, grow, and accommodate a new life is nothing short of amazing. Diastasis recti is a reflection of that adaptability. - Shift Your Focus to Function, Not Appearance
Instead of fixating on a flat stomach or “closing the gap,” focus on how your body feels and functions. Can you move with ease? Are you regaining strength in ways that support your daily life? These are the markers of meaningful recovery. - Seek Professional Guidance
Individualised support can help you to connect with your core in a way that feels accessible and effective. If you’re unsure where to start, an antenatal movement professional can assist you to build strength, manage any symptoms, and create a movement plan tailored to your needs. - Be Patient With Your Recovery
Healing isn’t linear; everybody and every body recovers at its own pace. Celebrate the small wins and remind yourself that recovery is about progress, not perfection.
A Compassionate Perspective on Postpartum Recovery
In a world that often emphasizes aesthetics, it’s easy to feel disconnected from the deeper story of your body’s journey through pregnancy and postpartum. Diastasis recti isn’t a problem — it’s part of a process of expansion and adaptation. The healing that follows is equally remarkable, rooted in the body’s innate wisdom.
When we let go of societal pressures and unrealistic expectations, we can embrace a kinder, more compassionate approach to recovery. This allows us to marvel at what our bodies have done, rather than focusing on what they should look like.
How Holistic Physiotherapy Can Help Abdominal Muscle Separation
At HHP, we work with women to support their journey through pregnancy and postpartum with a focus on understanding, empowerment, and holistic care. Whether you’re navigating diastasis recti, rebuilding strength, or addressing other concerns, our approach considers the whole person, not just the symptoms.
Through tailored movement programs, hands-on care, and education, we aim to help you stay connected to yourself and your body’s strength, resilience, and potential.
Final Thoughts
Abdominal muscle separation during pregnancy and postpartum is not something to fear or fix — it’s a natural and necessary part of the body’s transformation. With appropriate care, thoughtful movement, and a compassionate mindset, you can support your body’s recovery while celebrating its remarkable ability to adapt.
Remember, your postpartum journey is unique and you deserve patience, kindness, and respect to explore and move through that on your own terms. You are not defined by the size of a gap in your abdominal muscles or the shape of your stomach. Instead, you are a testament to the beauty of expansion and the strength of motherhood.
I invite you to take a moment, or a breath, to reflect on all your body has done and continues to do. You and it are incredible.
