Many new mothers are surprised when their belly doesn’t return to its pre-pregnancy shape—even months after giving birth. If your stomach still looks bloated, or you notice a doming or bulging when sitting up, you may be dealing with abdominal separation after pregnancy. This is more than just a cosmetic issue—it’s a medical condition that affects core strength, posture, and even your pelvic floor.
What Is Abdominal Separation After Pregnancy?
Abdominal separation, also known medically as diastasis recti, occurs when the left and right sides of your abdominal muscles pull apart at the connective tissue called the linea alba. This gap allows internal organs to press outward, which can cause a bulging belly or core weakness. It’s not just an aesthetic concern—it’s a structural issue that can affect your whole body.
Why Does It Happen?
During pregnancy, your uterus grows and pushes against the abdominal wall, creating pressure. The connective tissue between your abdominal muscles is designed to stretch, but for many women, it overstretches and becomes weak. When the pressure from baby, fluid, and weight gain increases beyond the tissue’s ability to bounce back, abdominal separation after pregnancy occurs.
How to Check Yourself for Abdominal Separation
Here’s a quick self-check you can do at home:
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand behind your head and the other on your belly, just above your belly button.
- Lift your head slightly, like you’re doing a small crunch. Feel for a gap between the muscles.
- If you feel more than two fingers of width, you may have a separation.
This is not a replacement for a professional diagnosis, but it’s a good place to start. You can also watch our Free Introductory Workshop to learn more.
Common Symptoms and Misconceptions
- Bulging or doming in the middle of your belly when sitting up or straining
- Lower back pain due to weakened core support
- Pelvic floor issues such as incontinence
- Poor posture and alignment issues
- Digestive problems such as bloating and constipation
Many moms think this is “just how it is” after having kids. But it’s not normal—it’s common. And more importantly, it’s fixable.
The Safe Way to Heal: What Works
Healing isn’t about crunches or planks. In fact, those can make the condition worse. The key is to bring the muscles back together and strengthen the connective tissue—not just build muscle.
This is exactly what the Tupler Technique® focuses on. It’s a medically-proven, research-based program that includes:
- Wearing an abdominal splint to physically bring the muscles together
- Engaging the transverse muscle through specific exercises
- Daily routines that avoid harmful movements
- Strengthening the connective tissue with guided support
What to Avoid When Healing Abdominal Separation
- Crunches & Sit-ups: These increase intra-abdominal pressure and worsen the gap.
- Traditional Planks & Push-ups: These can cause bulging if your core isn’t fully engaged.
- Lifting heavy weights without proper core engagement
- Wearing waist trainers: These may compress your midsection but do not bring muscles together.
Resources and Next Steps
Now that you understand what abdominal separation after pregnancy is and what causes it, your next step is to take control of your healing. The best place to start is with a program that supports both the physical and emotional aspects of recovery.
Join our Free Introductory Workshop to learn more about how to heal safely with the Tupler Technique®. You’ll learn how to check for diastasis, what exercises to begin with, and how to avoid making it worse.
Explore more in this series:
- How Long Does It Take to Heal Abdominal Separation After Pregnancy? (Coming Soon)
- Best Exercises to Safely Close the Gap in Your Abs (Coming Soon)
- Can Abdominal Separation Cause Back Pain? Understanding the Link (Coming Soon)
