Abdominal Separation in Pregnancy: Signs, Symptoms & How to Support Recovery
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- 6 min read
Pregnancy asks your body to stretch, soften, adapt, and grow in ways you may never have experienced before. Along the way, some changes can feel surprising — especially the ones no one really talks about.
One of the most common changes we see during and after pregnancy is abdominal separation, also known as diastasis recti or DRAM (diastasis of rectus abdominis muscle).
Abdominal separation happens when the abdominal muscles stretch and separate to make room for your growing baby. While this is incredibly common during pregnancy, many women are not told what it is, what it feels like, or how to support their body through it.
Some women notice changes in their tummy shape or core strength early on, while others may not realise they have abdominal separation until months after birth.
If this sounds familiar, please know you are not alone.
In this article, we’ll guide you through:
What abdominal separation or diastasis recti is
Common abdominal separation symptoms
Why abdominal separation and pregnancy are closely connected
How to tell if you have abdominal separation
How to support healing and recovery
Diastasis recti exercises and movement considerations
What is ‘diastasis recti’ or abdominal separation?
When we talk about abdominal separation, we are referring to the muscles at the front of your tummy — often known as the “6-pack” muscles.
Your abdominal wall is made up of several layers of muscles, including:
the external oblique muscles
the internal oblique muscles
the rectus abdominis muscles
the transversus abdominis muscles
Together, these muscles help support your spine, protect your organs, assist with movement, and provide core stability.
The rectus abdominis muscles are the two long muscles that run from your chest down to your pelvis. They sit just beneath the skin, right down the centre of your abdomen.
Abdominal muscle separation happens when these two muscles move further apart from one another, stretching the connective tissue in between them, known as the linea alba.
This is what we call diastasis recti.
Abdominal Separation and Pregnancy
Although abdominal separation in men can happen too, it is especially common during pregnancy.
As your baby grows, your uterus expands and places increasing pressure through the abdominal wall. At the same time, pregnancy hormones soften connective tissues throughout the body to allow your body to adapt and make space for your baby.
This means there is naturally more stretch through the abdominal muscles during pregnancy.
A certain amount of abdominal separation from pregnancy is completely normal.
In fact, it is a healthy and natural adaptation of the body and not something you have caused or failed to prevent.
Because of this, the goal during pregnancy is not to completely stop abdominal separation from happening. Instead, we focus on helping the body manage pressure well, move safely, and reduce unnecessary strain through the connective tissue along the middle of the abdomen.
Many women feel reassured hearing this, especially after worrying that they may have “done something wrong.”
Your body is doing exactly what it needs to do to grow your baby.
That said, while abdominal separation is not always painful, symptoms can develop when the muscles and connective tissue are struggling to manage pressure well or are not recovering optimally after birth.
Abdominal separation symptoms
One of the most common abdominal separation symptoms is noticing changes through the tummy or core.
Some women notice:
a visible gap between the abdominal muscles
a bulge or ridge running down the middle of the stomach
“doming” through the abdomen during certain movements
a tummy that still feels unsupported postpartum
Lower back pain can also be a sign of abdominal separation.
When the deeper abdominal muscles are not functioning well, the body often asks other muscles and joints to compensate, which can place extra strain through the back and pelvis.
Other diastasis recti symptoms may include:
constipation
urinary incontinence
frequent bloating
changes in posture
feelings of core weakness or instability
Some women experience very few symptoms, while others notice daily discomfort or frustration with movement and exercise.
What does abdominal separation look like?
A question we hear often is: What does abdominal separation look like?
For many women, abdominal separation may appear as:
a soft bulge through the middle of the stomach
doming or coning during movement
a visible ridge when sitting up or straining
a lingering “pregnant-looking” tummy after birth
For others, abdominal separation may not be very visible at all.
This is why assessment is important, because abdominal separation is not only about how your tummy looks, but also about how your core functions and supports your body.
How can I prevent abdominal separation?
Because abdominal separation and pregnancy naturally go hand in hand, prevention is less about stopping separation completely and more about supporting your body well throughout pregnancy.
During pregnancy, it is important to:
move in ways that place less strain on the abdominal wall
avoid unnecessary heavy lifting where possible
maintain good deep core support
stop or modify activities that cause visible doming through the abdomen
learn healthy pressure management strategies
One of the biggest risk factors for worsening abdominal separation can simply be the way you move day to day, including how you get in and out of bed.
Small changes in movement patterns can make a big difference over time.
At Women’s Health Hub, our Pregnancy and Postpartum Physiotherapists and our Women’s Health Exercise Physiologist are specially trained to guide women safely through pregnancy movement, core support, and postpartum recovery.
If you are pregnant and feeling unsure about how to engage your deep core, exercise safely, or move without worsening your symptoms, we are here to help support you through it gently and safely.
How to tell if you have abdominal separation
If you are wondering how to tell if you have abdominal separation, there is a simple check you can try at home.
To check for abdominal separation:
Lie on your back with your knees bent and feet flat on the floor.
Place the palm of your hand face down on your tummy, with your fingers pointing toward your toes.
Gently press your fingers into the area around your belly button.
Slowly lift your head and bring your chin toward your chest.
As your abdominal muscles contract, feel for a gap between the muscles.
If you feel a gap that is around two finger widths or more, this may indicate abdominal separation.
However, self-checks are not always completely accurate.
We may assess the separation using:
fingers
a measuring tape
ultrasound scanning
This helps us understand not only the width of the separation, but also how well the connective tissue and deeper core muscles are functioning.
How to fix abdominal separation?
When women search for how to fix abdominal separation or how to fix diastasis recti abdominal separation, what they are often really asking is:
“Can my body feel strong and supported again?”
The answer is YES. With the right guidance, support, and rehabilitation approach.
Treatment for abdominal muscle separation often includes:
deep core activation exercises
pelvic floor strengthening
breathing and pressure management strategies
posture support
gentle strengthening exercises
functional movement retraining
Diastasis recti exercises are not just about “closing the gap.” The focus is on helping your core function well again and supporting your body as a whole.
Other supportive treatments may include:
improving posture
wearing supportive garments if appropriate
avoiding heavy lifting or excessive abdominal strain
modifying exercises and daily movements
Because every woman’s body and recovery journey is different, personalised care is important.
Working out with diastasis recti
Working out with diastasis recti does not mean you have to stop moving altogether.
In fact, movement is often an important part of recovery.
The key is choosing exercises that support healing rather than placing excessive pressure through the abdominal wall. Some exercises and movements may need to be modified, especially if they cause visible doming or discomfort.
This can include:
sit-ups
crunches
high-pressure core exercises
movements that strain the abdomen
Instead, we often focus on rebuilding strength from the deeper core system outward.
This is why tailored guidance around diastasis recti and exercise can be so helpful, especially during pregnancy and postpartum recovery.
Managing abdominal separation after pregnancy
Healing after pregnancy takes time, patience, and support.
If abdominal separation is left unmanaged postpartum, it may increase the risk of:
poor core strength
ongoing back pain
pelvic floor dysfunction
urinary incontinence
constipation
pelvic or hip pain
pain during sex
hernia development
Here are some gentle ways to support your recovery:
Avoid lifting anything heavier than your baby where possible.
Roll onto your side and push up with your arm instead of sitting straight up from lying down.
Choose gentle exercises that strengthen the deeper abdominal muscles.
Avoid exercises or movements that worsen abdominal doming, such as sit-ups.
Give your body time to recover gradually.
Your body has done something incredible.
Recovery is not about rushing back. It is about rebuilding support, strength, and confidence gently over time.
Physiotherapist for abdominal separation at Women’s Health Hub
Whether you are currently pregnant, newly postpartum, or still struggling with symptoms years after birth, support is available.
At Women’s Health Hub, our team takes an evidence-based and personalised approach to abdominal separation care. We look at how your whole body is functioning so we can support you safely and effectively.
If you are pregnant and would like help preventing or managing abdominal separation, or if you have recently given birth and want support healing your core, please do not hesitate to reach out to us.
Let us help you understand what your body needs so we can create a personalised care plan that supports your recovery with confidence and care.
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