Understanding the Abdominal Wall: Moving Beyond the Gap

When it comes to postnatal recovery, there is one topic that always sparks questions and confusion: the abdominal wall.

For years, we were told that the goal after pregnancy was to “close the gap” or “fix the separation.” But as we continue to learn more, it is becoming clear that recovery is not just about how wide the gap is. What really matters is how your abdominal wall works, how it feels, and how it supports you in daily life.

In this article, I want to help you understand what is actually happening in your body and how to move forward with confidence.

What the Abdominal Wall Does

Your abdominal wall is made up of four layers of muscles that work together to support posture, movement, and breathing. During pregnancy, these layers and the connective tissue between them naturally stretch to make space for your growing baby.

Almost every woman will experience some level of abdominal separation by the third trimester. This is not a sign of weakness or damage. It is simply how your body adapts to pregnancy.

After birth, your body begins to recover and those muscles slowly come back together. The key is helping them work well again, not forcing them to look a certain way.

The deepest abdominal muscle, the transverse abdominis (TA), is especially important. It wraps around your torso like a corset, connects to your pelvic floor, and supports your spine. When you exhale and gently draw your lower tummy in, this muscle activates and helps create tension through your midline.

This tension, not the “closing of the gap,” is what gives your core true stability.

Why “Closing the Gap” Is Not the Goal

In the past, we measured abdominal separation by how many fingers could fit between the two sides of the “six-pack” muscles. If it was two fingers or more, it was labelled a problem.

But newer research tells us this measurement alone does not give the full picture. The depth and tension of that gap are just as important.

A woman with a three-finger gap that feels firm and responsive may have excellent function. Another woman with a two-finger gap that feels deep and soft may still need support to rebuild her core.

Healing is not about numbers. It is about how your body feels, how it functions, and how it moves.

Crunches, Doming, and Fear

Crunches have long been seen as the “enemy” of postpartum recovery. Women were told to avoid them completely for fear of worsening separation or creating pressure on the pelvic floor.

However, the conversation has shifted. Newer research shows that movement like a small crunch can bring the muscles closer together. The key is how your body responds when you do it.

If you see or feel doming through the middle of your tummy, it does not automatically mean you are doing harm. Doming is your body’s way of managing internal pressure. For some women, it is a normal part of how their abdominal wall adapts. For others, especially if the tissue feels thin or unsupported, it can signal the need for more foundational core work first.

Instead of fear, focus on awareness. Notice how your body feels when you move. Are you able to breathe evenly? Does your core feel stable? Are you straining or holding your breath? These are the cues that matter most.

Function Over Appearance

Postnatal recovery is about restoring function, not chasing a “flat” stomach. The aim is to help your core and pelvic floor work together so you can lift, twist, and move with confidence.

That process often begins with gentle breathing and pelvic floor exercises before progressing to strength and full-body movement. With the right guidance, you can build from wherever you are now.

If you are unsure what is safe, reach out to a Women’s Health Physiotherapist. They can assess your abdominal wall and help you understand what movements will best support your healing.

What Matters Most

The width of the gap does not define your recovery. Strength, tension, and connection do.

If your body feels strong, stable, and pain-free, that is success. The goal is not perfection. It is confidence, trust, and function.

Every woman’s body is different, and every recovery looks unique. The most important thing is to listen to your body and get the right support along the way.

You Deserve to Feel Strong and Supported

You do not have to navigate this on your own.

MumSafe™ Trainers are specially educated in women’s health and work closely with Women’s Health Physiotherapists. Together, we help mums rebuild strength safely and confidently after pregnancy.

👉 Find a qualified MumSafe™ Trainer near you or online. Click here to find a MumSafe™ Trainer near you or online.

Are you a trainer who wants to learn how to support women through safe, evidence-informed postnatal exercise?

👉 Learn more about joining the MumSafe™ team. Check this link here.