Can You Prevent Ab Separation During Pregnancy?
Short answer? No, you can’t prevent ab separation during pregnancy. But don’t panic.
Despite what social media might have you believe, ab separation during pregnancy isn’t a flaw in your core strength or proof that you did something wrong—it’s biology. In fact, 100% of pregnant people will experience some degree of abdominal separation by the time they deliver (1). Yes, even the superfit Pilates teacher writing this blog.
So let’s bust some myths, talk about what’s actually going on with your core during pregnancy, and walk through what you can do to support your body through this season.
What’s Really Happening to Your Abs During Pregnancy?
When we talk about ab separation, what we’re really referring to is a stretching of the linea alba (LA)—the connective tissue that joins your left and right rectus abdominis (RA) muscles. You know, the “six-pack” muscles? Except they’re not actually fused together. If they were, we’d all be walking around with 3-packs.
Imagine your RA as two hot dogs, and the LA as the casing in between. That casing stretches vertically like your favorite pair of maternity leggings—until, at some point, it can’t recoil quite as fast as it grew.
This stretching is necessary and normal. Your body is making room for a growing baby (or, occasionally, a large burrito). The condition where this natural separation becomes prolonged or problematic is called diastasis recti (DR).
Diastasis literally means: an abnormal separation of parts normally joined together. But since the RA is only joined by fascia, the issue isn’t separation itself—it’s what happens when the LA loses its ability to generate tension and support intra-abdominal pressure.
The Real Problem: Pressure Management
A problematic DR typically presents as a gap wider than two fingers or a deep sinking sensation along the linea alba. But width alone isn’t the issue. What really matters is the integrity of the tissue.
Poor pressure management in the core can lead to:
- Urine leaking
- Pelvic organ prolapse
- Low back pain
- That all-too-familiar feeling of having “lost your core”
These symptoms are clues that your body isn’t managing intra-abdominal pressure well. The good news? That’s something you can work on.
What You Can Do During Pregnancy
Let’s be clear: You can’t stop your abs from separating. But you can:
✅ Train your body to manage pressure more effectively. This means learning how to use your deep core muscles—particularly the transverse abdominis—in an optimal way.
✅ Practice “hug the baby” or “candles” breathing. This gentle breath technique strengthens your deep core and helps prepare your body for more challenging movements.
✅ Avoid the 3 B’s (Body Ready Method™ tip):
- Bracing
- Bulging
- Bearing down
These are signs you’re generating too much pressure and need to modify or scale back the movement.
✅ Check for diastasis no earlier than 6 weeks postpartum (8 is better). Your body needs time to recalibrate. In those early weeks, focus on breathwork and gentle reconnection.
How to Check for Diastasis Recti Postpartum
- Lay on your back with knees bent.
- Place fingers at your midline and gently curl up your head and shoulders.
- Check a few inches above, at, and below the navel.
- Feel for both width and depth of the separation.
Before curling up, engage your pelvic floor (think: drawing sits bones together). If the linea alba feels stronger and the depth decreases, it’s a sign that your transverse abdominals are connecting and helping restore tension.
The Takeaway
DR is normal. It’s only a problem when it doesn’t resolve or when pressure mismanagement leads to functional symptoms.
So instead of stressing about preventing something that’s meant to happen, shift your focus to:
- Supportive breathing strategies
- Smart movement modifications
- Gradual postpartum reconnection
And please, work with a qualified pre/postnatal exercise specialist or pelvic floor PT. Your core deserves expert care. Get more information on my postpartum recovery program, Core Restore.
FREE RESOURCE 🌟 Ready to support your core the smart way during pregnancy? Download my free prenatal movement class to get started with simple, effective exercises that prepare you for birth and recovery.
References:
- Mota, P. G., Pascoal, A. G., Carita, A. I., & Bø, K. (2015). Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Manual Therapy, 20, 200-205.
