04/02/2026
Diastasis aka… ‘tummy gap’ can happen to many women post partum. There’s a lot of people on social media who claim to ‘fix’ your diastasis, but here’s what you need to know from specialist pelvic health physio, who also had a diastasis herself:
1️⃣ It’s not about “closing the gap” — it’s about restoring core function.
Tissue quality and how your core works together matter most.
2️⃣ Daily movement matters more.
Your core should support you when lifting kids, carrying groceries, getting off the floor, and moving through your day — not just during workouts.
3️⃣ Function over aesthetics.
A strong, well-functioning core improves posture, reduces back pain, supports pelvic floor health, and boosts overall strength — far more important than how your abs look.
4️⃣ Breathing changes everything.
Correct breath mechanics restore your core from the inside out — and can be a total game-changer.
6️⃣ Abdominal exercise like crunches and planks are allowed, providing the abdominal wall can manage the intra abdominal pressure (IAP).
When done incorrectly, they can increase pressure and worsen diastasis. Low-pressure, intentional core activation is key before introducing high-pressure exercises.
7️⃣ Diastasis rehabilitation is not just about training your abs. You need to train other muscle groups like your glutes, hamstrings, serratus, lats, obliques and adductors to create tension around the abdominal wall.
Having a diastasis does not mean something is ‘broken’ and therefore is not something that must be ‘fixed.’
Treating a diastasis is a journey and a whole body process. It’s about using different systems like your breathing system, core system as well as other muscle groups to allow your body to work efficiently.
Having less back pain, better posture, and lifting your kids and or heavy weights with confidence matters way more than a number or measurement.
For bespoke support on diastasis recovery, seek support from the right professionals.
