Can you correct Diastasis during pregnancy?

Pregnancy is an incredible journey but it also brings big changes to your body, especially your core. One of the most common concerns we see in our mums-to-be at SuperMums is diastasis recti, or abdominal separation.

So, let’s answer the big question:
Can you do anything about it while you’re still pregnant?
The answer is yes, you can. And you should.

A SuperBellies class - exercise with elastic band

A SuperBellies class – exercise with elastic band

What is diastasis recti?

Diastasis recti is when the two sides of your abdominal muscles separate along the midline. It happens as your uterus expands and your body makes space for your growing baby. This is very common, rates are high in late pregnancy and early postpartum.

If left unaddressed, it can contribute to lower back pain, poor posture, core weakness and pelvic floor dysfunction.

Is it possible to correct Diastasis while pregnant?

Yes.
You might not close the gap completely during pregnancy—and that’s not the goal. But what you can do is minimise the severity and prepare your body for faster recovery after birth.

At SuperMums, we focus on helping women:

  • Activate their deep core muscles (especially the transverse abdominis)
  • Use breathing techniques to manage pressure inside the abdomen
  • Adopt posture and alignment that protect the linea alba and pelvic floor
  • Avoid movements that worsen the separation (e.g., crunches, uncontrolled planks or heavy lifts without pressure control)
  • Move with intention in both workouts and everyday life

Good news: training your abdominals and pelvic floor in pregnancy (done properly) does not increase diastasis.

What are the best exercises in pregnancy?

It’s less about which exercise and more about how you do it. Our prenatal programmes (SuperBellies and SuperBellies Fit) include:

  • Strength training (yes, even with weights, adapted to your trimester)
  • Breathing-based core activation
  • Pelvic-floor-friendly programming
  • Mobility and postural work to reduce strain

Shouldn’t I just wait until after I give birth?

No. Laying foundations in pregnancy makes postpartum recovery smoother. While many women still have some diastasis in the first months after birth, the prevalence naturally drops over time, your efforts now help that process.

What happens after birth?

Once baby is here, your journey continues. Our SuperMums Core and No More Diastasis programmes are designed to:

  • Reconnect you with your deep core and breath
  • Support your pelvic floor
    Progressively strengthen your whole body

Conservative rehab is the first-line approach before considering surgery.

So… can you correct diastasis in pregnancy?

✅ Yes, you can start during pregnancy.
 ✅ You can prevent it from getting worse.
 ✅ You can prepare your body for birth and recovery.
 ✅ You can feel strong, safe, and supported every step of the way.

Want personalised support?

At SuperMums Brussels, we specialise in pelvic floor and core-safe training: from early pregnancy all the way to advanced postnatal fitness.

We offer: small group prenatal classes, private abdominal assessments, tailored advice and a warm, welcoming community of mums just like you. Join us in-studio or online.

Because you deserve to feel strong and supported before, during and after birth.

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