Can I Do Sit-Ups After Having a Baby?
Answer:
Yes, sit-ups are not off limits after birth. You don’t need them either. They are one option among many ways to rebuild your core.
The real question is whether your body is ready for that load. That comes down to the strength and control you have rebuilt since birth, not a set rule or a gap measurement.
What the research found
You may have seen claims online that sit-ups are safe after birth. Those claims mostly come from one study.
In that study, women with mild to moderate abdominal separation (diastasis) did curl-ups at home for 12 weeks. A curl-up lifts your head and shoulders off the floor, a shorter version of a full sit-up.
The gap between their abdominal muscles did not get wider. Their pain and pelvic floor symptoms did not get worse.
So curl-ups are unlikely to make the separation worse.
What the research didn't look at
That study only measured the gap. It didn’t look at how well your abdominal muscles were actually working.
A smaller gap doesn’t always mean a stronger core. What counts is whether your muscles can support you as you lift, carry and move through your day. That’s the strength we want for you.
What about your pelvic floor?
Your pelvic floor and abdominal muscles work as a team. Every time you lift, cough or sit up, they share the load.
After birth, both need time to rebuild strength. When they are strong enough, a sit-up is shared well between them. When they are not quite there yet, your pelvic floor may end up taking more than its share.
Your body will usually let you know. Leaking or a feeling of heaviness during or after exercise is a sign to ease back and adjust, not to stop moving.
Every woman is different
Your pregnancy, your birth and your body are your own, so your recovery will be too.
Some women find their core comes back quickly. For others it takes longer, even when they are doing everything right.
That’s why a blanket rule like “sit-ups are fine” or “never do sit-ups” doesn’t work. The right time for you depends on how your body is recovering, not on what worked for someone else.
How to know when you're ready
Being ready isn’t about a date on the calendar or the size of your separation. It’s about what your body can do.
A good sign is when everyday things feel strong and steady again, like lifting your baby, carrying the car seat or getting up off the floor. You can control the movement smoothly, without straining or holding your breath. Your back feels supported, and there is no leaking or heaviness.
From there, build up gradually. There are many ways to strengthen your core, and sit-ups are just one of them. You can add them in when they feel right for you.
Where to start
You can start rebuilding your core at home, at no cost. Sit-ups are only one option. These exercises strengthen your core and pelvic floor together:
Pelvic floor squeezes. Lying, sitting or standing, gently lift and squeeze, then fully let go.
Heel slides. Lying on your back with knees bent, slowly slide one heel away and back while keeping your pelvis still.
Bridges. Lying on your back with knees bent, lift your hips off the floor, then lower slowly.
Side-lying leg lifts. Lying on your side, lift your top leg and lower it with control.
Four-point kneeling arm and leg reach. On hands and knees, reach one arm forward or one leg back, keeping your back steady.
Kneeling plank. Forearms and knees on the floor, hold your body in a straight line for a few breaths.
Start with a few of each and build up as they feel easier.
Online workouts are a good way to stay active. Look for programs designed for the postnatal period, go at your own pace, and use the signs above to guide you rather than keeping up with the screen.
An exercise professional with postnatal training can help if you want more guidance or feel unsure where to begin.
For more on recovery after birth, read our articles Can You Heal From Diastasis Completely Without Surgery? – WHEN and Your abdomen after pregnancy. What nobody is telling you. – WHEN
References
Gluppe, S.B., Ellstrom Engh, M., & Bo, K. (2023). Curl-up exercises improve abdominal muscle strength without worsening inter-recti distance in women with diastasis recti abdominis postpartum: a randomised controlled trial. Journal of Physiotherapy, 69(3), 160-167.
Lee, D., & Hodges, P.W. (2016). Behavior of the linea alba during a curl-up task in diastasis rectus abdominis: An observational study. Journal of Orthopaedic & Sports Physical Therapy, 46(7), 580-589.
Vesting, S., Gutke, A., Fagevik Olsen, M., & Elden, H. (2024). The association between postpartum physical activity and pelvic girdle pain, urinary incontinence, and vaginal heaviness: a prospective cohort study. Physiotherapy Theory and Practice.
Walsh, S.J., Ashcroft, S.K., Starc, L.C., Thompson-Butel, A.G., Spathis, J.G., & Beetham, K.S. (2026). Lumbo-pelvic-hip complex strengthening with and without isolated pelvic floor muscle training for postpartum pelvic floor health: a systematic review and meta-analysis. Journal of Science and Medicine in Sport, 29, 19-27.
Yu, C-Y., Yu, T-Y., Chen, Y-W., Lin, L-F., Peng, C-W., & Chen, H-C. (2023). Core stabilization exercise in prenatal and postnatal women with urinary incontinence: a systematic review and meta-analysis of randomized controlled trials. American Journal of Physical Medicine and Rehabilitation, 102(11), 990-999.
Developed by the WHEN Clinical Team
Clinically reviewed by the WHEN Clinical Governance Committee
Last reviewed: 01/10/2026
With clinical input from Peta Titter, RN, Grad Cert Continence Nursing, Advanced Diploma of Pilates. Honours by Research (diastasis recti). PhD candidate, University of Tasmania. Founder and CEO, WHEN.
