Diastasis (or distension) of the midline tissues is completely normal during and after pregnancy. The return to pre-pregnancy tension and position varies from woman to woman. In many cases, the tissue gradually regains strength, and the two sides of the Rectus Abdominis (the “six-pack” muscles) move closer together.
However, if your midline feels weak, especially if you can feel a gap between the muscles and the tissue feels soft or “papery”, it’s important to take extra care. Activities that increase internal pressure in the abdomen can place strain on these weakened tissues and may slow healing or worsen the separation. For this reason, traditional abdominal exercises like sit-ups are not recommended at this stage.
Instead, seek guidance from a practitioner who specialises in postnatal recovery and diastasis rehabilitation. A tailored, restorative programme can help rebuild core strength safely and effectively.
It’s also important to follow good abdominal care practices in daily movements, such as when getting in and out of bed or rising from the floor.
Most importantly, have confidence this condition can improve. With the right support and approach, your abdominal muscles can regain strength, function, and appearance.