Hi I’m Eleanor and I am a registered Osteopath and Mummy MOT® Practitioner. I often get asked by my female patients whether the separation in their abdominal muscles after child birth is normal. Actually this separation is referred to as a “tummy gap” or medically known as “diastasis recti” and is frequently experienced by women after giving birth.

Approximately two-thirds of postnatal mothers will have some degree of separation between their abdominal muscles after childbirth and sometimes this will come back together by itself. However, it has been shown that if the gap is still there at 8 weeks after birth it is unlikely to go without intervention.

Diastasis recti occurs when the two sets of rectus abdominis muscles (commonly known as the “six-pack muscles”) widen. This gap weakens the tension and stability of the abdominal area, sometimes resulting in a visible bulging of the muscles. If left untreated, this gap can compromise the body’s stability, and has been linked to lower back pain, urinary incontinence, pelvic organ prolapse, and hernias.

When addressing diastasis recti, it is crucial to consider the entire body since everything is interconnected. A comprehensive musculoskeletal examination evaluates factors such as symmetry, the connection between the abdominal muscles, and the integration of the muscles surrounding and within the pelvis. I highly recommend consulting with a Mummy MOT® Practitioner who can assess these aspects and provide a rehabilitation program tailored to your needs.

How can you determine if you have diastasis recti (tummy gap)?

While a Mummy MOT® Practitioner can easily help with is, you can also perform a self-check:

1. Lie on your back with your knees bent, approximately hip-distance apart, and your feet on the floor.
2. Place one hand on your stomach and the other hand behind your head to support and protect your neck. Position your fingers along the midline just above and below your belly button.
3. Relax your stomach muscles, then gently press your fingers above and below your belly button.
4. Lift your head off the floor, performing an abdominal crunch.
5. As you lift your head, pay attention to any gap you may feel between the muscles. Move your fingers upward from your belly button and then downward from your belly button.
6. If you perceive a gap, seeking assistance from a Women’s Health practitioner can ensure that you adopt appropriate measures to aid close the gap and strengthen your core.
   
   

Did you know that engaging in certain abdominal exercises after giving birth can worsen diastasis recti (tummy gap)?

After giving birth, many mothers are eager to engage in abdominal exercises to address their “mummy tummy.” However, such exercises can sometimes exacerbate the problem. With these, a bulging or doming effect may be observed through the tummy gap. During more intensive exercises, it is easy to unintentionally hold your breath, increasing the pressure within the abdomen. This, too, can contribute to the bulging effect and hinder the closure of the gap.

Fortunately, there are numerous exercises that can safely strengthen the abdominal muscles without causing bulging through the gap. However, exercises like sit-ups, crunches, and plank variations should be avoided initially, as they can exert pressure on the pelvic floor and abdominal area, further widening the gap.

Recovering from diastasis recti (tummy gap) extends beyond eliminating the “mummy tummy.” It involves restoring the normal functionality of your abdominal muscles, ensuring that your core effectively supports your body and prevents other potential issues


A Mummy MOT®  offers a detailed postnatal assessment of the abdominal and pelvic area. It will check for posture, breathing, tummy gap and pelvic floor strength. An internal exam is also offered. It also includes a tailored, safe exercise programme to get you started on your post natal recovery and help prevent long – term childbirth related problems and get you back to life.

If you would like to find out more about the Mummy MOT® please visit the link below or call the clinic on 0208 394 0393 and I will be happy to answer any further questions.

The Mummy MOT®