What Is a Tummy Gap? Causes, Symptoms and How Physiotherapy Can Help
Many women notice changes in their abdomen during and after pregnancy. One of the most common concerns is something often called a ‘tummy gap’, otherwise known medically as diastasis recti. While it’s very common, many people are unsure what it actually is, whether it’s normal, and when treatment might help.
At PelviCare, we regularly support women who are concerned about abdominal separation. With the right approach during physiotherapy, many people can improve their core strength and recover quicker and more safely.
What Exactly Is a Tummy Gap?
A tummy gap occurs when the large abdominal muscle at the front of the stomach separates. This muscle is known as the rectus abdominis and normally it sits side by side, joined together by connective tissue called the linea alba.
During pregnancy, the growing uterus places pressure on the abdominal wall. Hormonal changes also soften connective tissue to allow the body to adapt. As a result, the muscles can gradually move apart, creating a gap between them.
This separation is extremely common in pregnancy and early postnatal recovery. For many women, the muscle begins to come back together naturally after birth. However, in some cases the gap can remain wider or the connective tissue may feel weak.
What Causes a Tummy Gap?
Pregnancy is the most common cause, but it is not the only one. Factors that can contribute to abdominal separation include:
- Pregnancy and childbirth
- Multiple pregnancies
- Carrying larger babies
- Weak deep core muscles
- Incorrect abdominal exercises
- Heavy lifting or strain during recovery
Sometimes a tummy gap becomes more noticeable after pregnancy when the abdominal wall feels less supportive.
Signs You Might Have a Tummy Gap
Some separation is normal, especially in the early weeks after giving birth. However, there are several signs that may indicate a persistent tummy gap:
- A visible ridge or bulge along the centre of the abdomen
- A soft or domed appearance when sitting up or exercising
- Weakness in the core muscles
- Difficulty engaging abdominal muscles
- Lower back discomfort or poor posture
Not everyone with diastasis recti experiences symptoms. However, a weak abdominal wall can affect overall core stability.
How Physiotherapy Can Help
Physiotherapy plays an important role in safe, effective recovery from a tummy gap. Rather than focusing only on the abdominal muscles, treatment usually looks at the entire core system, including breathing patterns, your pelvic floor and those deep stabilising muscles.
At PelviCare, we take a personalised approach to assessing and treating concerns over diastasis recti. During an appointment, we assess abdominal muscle separation, connective tissue strength, posture and movement patterns. This helps us understand how your core is functioning and what support it needs.
We then guide you through targeted rehabilitation exercises designed to gradually strengthen the deep core muscles and improve abdominal support. This may include breathing techniques, pelvic floor coordination and gentle core activation exercises that are safe for recovery.
Our aim is not just to reduce the gap, but to help restore functional core strength so everyday movements feel easier and more comfortable.
Exercises to Avoid
One common mistake is jumping straight into traditional abdominal exercises. These include sit-ups, crunches or intense planking which can place too much pressure on the abdominal wall, especially early on in your recovery.
A physiotherapist can help identify which exercises are safe for your stage of healing and which movements may need to be avoided or modified.
When to Seek Professional Help
If you are unsure whether you have a tummy gap, or if abdominal weakness is affecting your confidence or levels of comfort, it can be helpful to seek professional advice.
At PelviCare, we specialise in pelvic health and postnatal physiotherapy, supporting women as they recover from pregnancy. Our team works closely with each patient to create a safe, practical recovery plan that fits their lifestyle.
If you are concerned about abdominal separation, booking an assessment can help you understand what is happening in your body and what steps may support your recovery.