14/08/2026
Something that I was terrified about when I was pregnant was my abs “splitting.”
I understood very little about the anatomy of a pregnant lady and just thought any core exercises would tear my abs apart
Abdominal separation is a completely normal part of making space for your growing baby, and infscr research suggests it affects almost everyone by late pregnancy, so it’s common, natural and nothing to fear
Usually any gap will naturally heal after around 8 weeks post partum however for many of us this isn’t the case.
What’s really important is your post natal care because pregnancy stretches the linea alba (the tissue that connects the abs) so we need to build core control in movements that put pressure on that tissue and the abs.
After birth, the body needs time and appropriate rehabilitation to restore strength, coordination and pressure control.
Good postnatal care can:
-Rebuild the deep core and pelvic floor together
-Improve diastasis control and reduce doming
-Support posture and everyday lifting
-Reduce feelings of weakness or instability
-Help you return to exercise safely and confidently
-Identify concerns such as a hernia or pelvic-floor dysfunction
It’s not simply about “closing the gap” or getting a flat stomach.
The goal is to create a strong, functional abdominal wall that can cope with breathing, lifting, exercise and daily life.
And on that note, having some form of a gap is common and isn’t necessarily a problem, especially if the midline feels firm and manages pressure well.
More important than the width is:
-How deep your fingers sink
-Whether the midline feels firm or slack
-Whether your tummy domes during exercise or getting up
-Any back pain, weakness, leaking or pelvic heaviness
I am two years PP and notice when doing certain exercises if I don’t focus on my breath and pulling my ribcage together I can still see doming (eg pull ups and even getting up off the sofa) but it’s never too late to put the work in and get stronger!
My post natal courses are opening again for September
For more info comment “course” in the comments below and il send you info ⬇️
