Postpartum Crunches: Are They Safe Now?
-Jordy Morpeth, Exercise Physiologist (September 18th 2025)
Let’s Talk DRAM and the Latest Guidelines
If you’ve had a baby, you’ve probably heard this at some point:
For years, new mums were told to avoid crunches at all costs postpartum. But recent research is shifting that mindset — and now, crunches may actually be part of the solution for rebuilding core strength and function after pregnancy, especially if done correctly and at the right time.
“Don’t do crunches after birth — they’ll ruin your core!”
Let’s break down what’s changed, what DRAM is, and why crunches are getting a second chance.
What Is DRAM?
DRAM stands for Diastasis Rectus Abdominis Muscle, commonly known as abdominal separation. It occurs when the connective tissue between your abdominal muscles (the linea alba) stretches or thins during pregnancy.
It’s super common — and totally normal. Your body is making space for a growing baby!
Quick Stats
Up to 100% of pregnant women experience DRAM by the third trimester.
Around 60% still have some separation at 6 weeks postpartum.
For many, it naturally resolves by 6–12 months — but for others, the gap can remain and cause issues like:
Core weakness
Pelvic floor dysfunction
Back or hip pain
Postural issues or a “doming” belly appearance
The Old Advice: Avoid Crunches
Historically, mums were told to avoid completely:
Crunches
Sit-ups
Planks
Anything that looked like a “core workout”. The concern? These moves could supposedly worsen the gap or increase intra-abdominal pressure.
But here’s the thing — new evidence shows that avoiding movement doesn’t necessarily improve recovery. In fact, the correct core activation, including controlled crunches, may actually help rebuild strength and function.
The New Guidelines: Crunches (If Done Right)
Research is now showing that functional abdominal exercises, including modified crunches, can improve abdominal tension and strength, and even reduce the DRAM gap over time — when done under guidance and not too soon after birth.
A 2021 study in the Journal of Women’s Health Physical Therapy found that women who performed progressive abdominal training (including curl-ups) had better core control and reduced diastasis compared to those who avoided those movements altogether.
So what’s the key?
It’s not about skipping crunches — it’s about doing them well, at the right stage, and in a way that supports your healing.
Where to Start (Safely)
Before jumping into crunches or intense ab workouts, consider this approach:
1. Start with Breathwork and Deep Core Activation
Focus on the transverse abdominis (deep abdominal layer)
Learn how to engage your core and pelvic floor together — this forms the foundation for everything else
2. Progress to Modified Crunches
Keep feet grounded and start with hands supporting the head
Breathe out as you lift
Watch for “doming” or bulging along your midline — that’s a sign to regress
3. Work With a Physio or EP
A women’s health physio can assess your DRAM and guide you through an evidence-based recovery program tailored to your body and goals.
Myth Busting
“If I have a gap, I can’t do crunches.”
You can — as long as your core is activating properly and there's no doming.
“Crunches will make my diastasis worse.”
Not if done progressively, with good technique and guidance.
“I just need to wait for my body to ‘bounce back.”
Recovery is active. Movement matters. And your core deserves proper support.
Final Thoughts
Your body has done something incredible. And it deserves smart, supportive recovery — not fear or outdated myths.
If you’re postpartum and wondering how to rebuild your core, don’t fear crunches. When done well and introduced at the right time, they may be a powerful part of your healing journey.
Want to learn more or get personalised guidance? Speak with a qualified women’s health physiotherapist or exercise professional who understands postpartum recovery.
Let your recovery be informed, supported, and strong — because you’re not just “bouncing back”... you’re building forward. 💪
