Months after having your baby, your tummy still doesn’t feel like it belongs to you. There’s a gap you can feel down the middle, or a ridge that domes when you sit up. Your core feels weak however many exercises you try.
This is diastasis recti, a widening of the gap between the two sides of the tummy muscles. It’s very common after pregnancy, and it usually improves with the right rehabilitation, whenever you start.
Does this sound familiar?
- A gap you can feel between your tummy muscles, above or below the belly button
- A ridge or doming down the middle of your tummy when you sit up or lift
- A tummy that still looks pregnant months after the birth
- A core that feels weak or unsupported, sometimes with back ache
- Not knowing which exercises are safe, or avoiding exercise altogether
- Leaking or heaviness alongside the tummy changes
If you’d like to check for yourself first, read how to check for diastasis recti at home.
What's usually going on
During pregnancy the tissue that joins the two sides of the tummy muscles stretches to make room for your baby. That is normal, and in many women it recovers in the first couple of months. In others the gap stays wider and the tissue stays slack, so the tummy wall can’t transfer load as well as it did.
The width of the gap matters less than how well the tissue tenses when you use your muscles. That is why two women with the same gap can have very different symptoms, and why measuring the gap alone doesn’t tell you much.
What can help
- Seeing what your deep core is doing. We use real-time ultrasound so you can watch your deep tummy muscles working on screen and learn to switch them on.
- A graded exercise programme. Starting with breathing and deep core work, and building towards the strength you need for lifting, carrying and exercise.
- Your pelvic floor. The tummy and pelvic floor work together, so we check and include both.
- Clear guidance on exercise. What to carry on with, what to adapt for now, and how to return to running or the gym.
Most women improve in how their tummy feels and works. The gap doesn’t always close completely, and it doesn’t need to for you to be strong and comfortable. A small number of women are helped by surgery, and we’ll tell you if we think a referral is worth discussing with your GP.
Your first appointment
Your first appointment lasts 60 minutes. We’ll ask about your pregnancy, birth and recovery, and what you’d like to get back to. We’ll assess your tummy muscles, the gap and how the tissue tenses, your breathing, your posture and, with your consent, your pelvic floor.
You’ll leave knowing what we found and with a small number of exercises to start with. If you’ve had a caesarean, we can look at your scar and recovery at the same time.
When to see your GP first
- A lump or bulge near your belly button or scar that is painful, or that does not go back when you lie down
- Severe or worsening tummy pain
- A caesarean wound that is red, hot, swollen or leaking
Who you'll see
Diastasis recti is assessed here by our women’s health physiotherapist. Jodie Pargeter is our women’s health physiotherapist and co-founder of The Health Hub, with over 20 years’ experience in NHS and private practice. She is a certified Mummy MOT® practitioner and is trained in APPI Clinical Pilates. Corinna Towler is a chartered physiotherapist trained in APPI Clinical Pilates and RESTORE caesarean scar therapy, who works with core rehabilitation and scar recovery.
Jodie Pargeter
Physiotherapist,
Acupuncture Physiotherapist,
Women’s Health Specialist,
Restore C-section Scar Specialist
APPI Pilates trained
Jodie is co-founder of The Health Hub and a chartered physiotherapist with over 20 years’ experience in NHS and private practice. She leads our women’s health physiotherapy service, supporting women through pregnancy, recovery after birth and long-term pelvic health.
She is a certified Mummy MOT® practitioner, trained in RESTORE C-section scar therapy and APPI Clinical Pilates, and uses real-time ultrasound to help you see and learn how your deep core muscles are working.
Corinna Towler
Physiotherapist,
Restore C-section Scar Specialist,
APPI Pilates trained
Corinna is a chartered physiotherapist with a Master’s degree in Physiotherapy from the University of Southampton, building on an earlier qualification in sports therapy. Her background in elite gymnastics and national-level trampolining gives her a trained eye for how people move.
She is trained in APPI Clinical Pilates, medical acupuncture and RESTORE C-section scar therapy, and combines hands-on treatment with clear, progressive rehabilitation tailored to you.
Prices and insurance
- Women’s health initial consultation (60 minutes): £94
- Follow-up treatment (30 minutes): £74
No GP referral is needed. You pay at your appointment and we’ll give you an invoice to claim back from your insurer if you’re covered. Insurer recognition varies by clinician, so ask us when you book.
Frequently asked questions
The questions we’re asked most often about tummy muscle separation.
- Is it too late to treat diastasis recti?
-
No. Women improve months and years after their last baby. The principles are the same whenever you start.
- Will the gap close completely?
-
Sometimes, but not always, and it doesn’t have to. What matters most is that the tissue can tense and your tummy wall works well.
- Which exercises should I avoid?
-
There’s no single banned list. It depends on how your tummy copes. As a guide, ease off anything that makes your tummy dome or bulge down the middle until you’ve been assessed.
- Do I need surgery?
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Most women don’t. Surgery is considered for a small number of women who still have problems after a good course of rehabilitation.
- Can I have this assessed as part of a postnatal check?
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Yes. The Mummy MOT® includes a check of your tummy muscles and pelvic floor.
- Do I need a GP referral?
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No, you can book directly. If you’re claiming on private health insurance, check whether your insurer needs a GP referral first.
Based in Haywards Heath, we see patients from:
You’ll find us at Unit 3, 2-8 Sussex Road, Haywards Heath, RH16 4EA. There’s free on-street parking on Sussex Road and two pay and display car parks a short walk away, and our entrance, treatment rooms and toilets are wheelchair accessible. We’re open Monday to Friday 8am to 7pm, and Saturday 8am to 1pm.
Book an appointment
If your tummy still doesn’t feel right after pregnancy, it’s worth having it assessed. Book online or call us on 01444 817851.
Reviewed by our physiotherapists, Jodie Pargeter and Corinna Towler, registered with the Health and Care Professions Council. Last reviewed November 2026.
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