Tummy Gap After Pregnancy Exercise: What the NHS Says

You lean forward to get out of bed and notice a ridge or dip down the middle of your tummy. Months after the birth, your stomach still does not feel like yours. If you are searching for tummy gap after pregnancy exercise advice, you will find a lot of confident claims online. This post sticks to what the NHS says, and what I, as a trainer, do and do not do about it.

First, the honest bit. I am Artem, a personal trainer in Archway, not a physio or doctor. I cannot diagnose a tummy gap or give you a rehab programme. Your GP, health visitor and a women’s health physio are the right people for that. What I can help with is understanding the basics and training sensibly around it once you have been checked.

What is a tummy gap after pregnancy?

The NHS post-pregnancy body page explains that it is common for the 2 muscles that run down the middle of your stomach to separate during pregnancy. The medical name is diastasis recti. The NHS says the gap can vary in size, and that it will usually go back to normal by the time your baby is 8 weeks old.

So for many mums, it settles on its own. For some, it does not, and that is when you need proper advice.

How the NHS suggests checking the gap

The NHS describes a simple self-check:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your shoulders slightly off the floor.
3. Feel the edges of the muscles above and below your belly button and count how many fingers fit in the gap.

The NHS suggests repeating this regularly to see whether the gap is getting smaller. If the gap is still obvious 8 weeks after the birth, it says to contact your GP, as you may be at risk of back problems. The GP can refer you to a physiotherapist, who will give you specific exercises.

That last point is important. The specific exercises should come from a physio who has examined you, not from a trainer or a video.

What to avoid at first

The NHS advice for the early weeks is to avoid:

• Sit-ups
• Planks
• High-impact exercise
• Heavy lifting
• Straining on the toilet

It also mentions posture: stand tall. You might be surprised that planks are on that list, since they are often sold as the “safe” core exercise. It is a good example of why general online advice does not always fit a postnatal body.

Everyday habits that help

These are not treatment, just sensible habits drawn from the NHS guidance that suit almost every new mum:

• Roll to your side to get up. Instead of sitting straight up from lying, roll onto your side and push up with your arms.
• Lift with your legs. Bend your knees, keep the baby or car seat close, and avoid twisting while you lift.
• Feed with your back supported. The NHS suggests a cushion behind your lower back and feet on the floor.
• Change nappies at a sensible height, never leaving your baby unattended on a raised surface.
• Keep up your pelvic floor exercises. The NHS page includes a gentle side-lying tummy exercise paired with a pelvic floor squeeze. Follow their instructions exactly, and stop if anything hurts.
• Walk. Gentle walking gets you moving without loading your tummy muscles heavily.

Tummy gap after pregnancy exercise in a class

Once your GP or physio has said you are fine to train, here is how I would approach a group class with you:

• I will avoid putting you in positions you have been told to skip, like crunches or full planks.
• I will watch for doming, a ridge that pops up down the middle of your tummy when you move. If I see it, we will choose an easier option.
• We will focus on whole-body strength, like supported squats, wall push-ups and rows, with slow, controlled breathing.
• No jumping until your physio has said you are ready.

If you have specific exercises from your physio, keep doing those. A class should fit around your physio’s plan, not replace it.

Where a small-group bootcamp fits

At SYP Bootcamp, classes are capped at 10 people, which means I can actually see how you are moving and offer a different option quietly. Sessions are 45 minutes, £15, indoors in Archway. You can see this week’s class times on the booking page. Before you come, have a read of my posts on returning to exercise after a baby and pelvic floor and exercise classes.

FAQs

Does a tummy gap close on its own after pregnancy?

The NHS says the separation will usually go back to normal by the time your baby is 8 weeks old. If the gap is still obvious at 8 weeks, contact your GP.

Can I do planks with a tummy gap?

The NHS advises avoiding sit-ups, planks and high-impact exercise at first. Ask your physio before adding them back in.

Who can help me with diastasis recti?

Your GP can refer you to a physiotherapist, who will give you specific exercises. Your health visitor is also a good first person to talk to.

Take the next step, gently

Your tummy carried and grew a baby. Give it time, get it checked, and build up slowly. When you are cleared to train, book your £15 class and tell me about your physio’s advice at the start. If you would like a calmer, one-to-one start that fits around your physio’s plan, see how 1-1 training with me works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.