Yes, in many cases, you can train with separated abdominal muscles (diastasis recti), but it depends on how your body reacts to stress and which exercises you choose. The goal is typically to train in a way that supports your core and abdominal wall without unnecessary outward pressure. If you are in doubt, or if you experience pain, a feeling of heaviness, or a noticeable “coning” of your abdomen during exercises, a physiotherapist specialising in postpartum care can be a good next step.

Start with low intensity and focus on control, breathing, and stability. A simple rule of thumb is: You should feel stronger and more integrated afterwards, not more “strained” or sore in the abdominal wall.

Practical starting points can be:

• Walking at a pace where you can breathe calmly.
• Strength training with light weights, where you can maintain a stable core.
• Exercises with slow movements and pauses so you can focus on your technique.

It’s not just the exercise itself that determines whether something is “okay,” but also your execution and your current capacity. Look out for these signs during training:

• The abdomen bulges or "cones" in the middle (coning/doming).
• You hold your breath or push hard into your abdomen.
• Pain in the abdomen, lower back, or pelvis.
• A feeling of heaviness in the lower abdomen.

If you see or feel any of this, scale back: less weight, shorter range of motion, slower tempo, or choose a different exercise.

Sit-ups and other classic abdominal exercises can provoke more intra-abdominal pressure for some, making it harder to keep the abdomen stable. This does not mean they are always "forbidden," but they are often something you wait with until you can achieve good control without coning.

A gentler progression can be to work with:

• Breathing, where you can activate your abdomen and pelvic floor without pushing outwards.
• Exercises like modified dead bug variations, or heel slides, if you can keep your abdomen still.
• Plank variations on your knees or against a wall, if you can maintain stability without pushing.

Timing is individual and is influenced by factors such as the birth process, sleep, daily strain, and any discomfort. Many start with very light core activation and gradually increase the load, but without chasing a specific date on the calendar.

You can typically increase your training when you can:

• Breathe freely during exercises.
• Keep your abdomen stable without noticeable bulging.
• Recover well and not experience increased symptoms in the following days.

If you have had a C-section, complications, or persistent pain, it is especially important to get individual guidance.

Some people find that light, comfortable support can make it easier to move with confidence, especially in the beginning or on days when the body feels unstable. It is not a “solution” in itself, but can be used as a supplement while you rebuild strength and control.

If you want to see options for abdominal and lumbar support, you can look at Support belts. A specific choice could also be an adjustable belt, such as the Adjustable Pregnancy Support Belt, which can provide relief and support around the abdomen and lower back during activity (use it for comfort and support, not as a substitute for gradual rehabilitation).