How to fix diastasis recti: Healing ab separation after pregnancy

As a new mom, you're probably adjusting to a lot of changes in your life and your body. If you're feeling a "pooch” in your belly area—even months after giving birth—you might be experiencing a condition called diastasis recti.

Many new mothers experience diastasis recti after giving birth, and it's more common than you might think. It's a natural result of the physical changes your body goes through during pregnancy. However, it is important to understand how to fix diastasis recti, as it can lead to other problems, such as back pain, poor posture, urinary incontinence and a weak core.

Your body has done something remarkable, and healing takes time. Many moms don’t realize that diastasis recti is treatable, and that you don’t have to tackle it alone. With the right guidance and a gentle approach, you can rebuild strength at your own pace and feel more comfortable in your body again.

Here's everything you need to know about diastasis recti, how to tell if you have it and what steps you can take to heal.

What is diastasis recti?

Diastasis recti is a condition where the muscles of the anterior abdominal wall (the "six-pack" muscles, or rectus abdominis) separate along the midline of the abdomen. The connective tissue between these muscles— also known as linea alba—stretches and thins as your belly expands during pregnancy.

It's estimated that up to 60% of pregnant women develop some degree of diastasis recti. For most women, the separation improves naturally in the weeks after delivery. However, about one-third of women still have noticeable ab separation a year after childbirth.

Diastasis recti usually develops during the third trimester, but most women won't notice any symptoms until after they've delivered their baby.

Ab separation symptoms and how to recognize them

The most common signs of diastasis recti include:

• A visible bulge or ridge running down the center of your belly, especially when straining or sitting up
• A "poochy" belly that doesn't improve with diet or exercise
• Lower back pain
• Poor posture
• Pelvic floor issues, including urinary incontinence
• Feeling like your core is weak or unstable
• Constipation
• Bloating or abdominal discomfort after eating

Some women also notice "doming" or "coning" of the abdomen when they engage their core muscles—the belly pushes outward into a tent-like shape rather than staying flat. You can also feel a gap or soft area between the left and right sides of your abdominal muscles at the beginning of a crunch.

A gap of one-to-two-finger widths is generally considered normal. If you feel a gap wider than two finger-widths, or notice a bulge when you lift your head, you may have diastasis recti and should consult with your OBGYN for confirmation.

5 diastasis recti treatment options

The good news is that for most women, diastasis recti can be treated without surgery. Here's how to fix diastasis recti with the most effective approaches:

1. Targeted diastasis recti exercises

Learning which exercises help—and which to avoid—is essential for healing ab separation. The goal is to strengthen the deep core muscles, without putting excessive pressure on the linea alba.

Safe diastasis recti exercises include:

Exercises to avoid:

• Traditional crunches and sit-ups
• Planks (until cleared by a professional)
• Twisting movements
• Any exercise that causes your belly to dome or cone
• Heavy lifting that strains your core

If you’re wondering how to get started with postpartum exercise in general, walking and low- to moderate-intensity exercises are usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity.

2. Posture and daily movement modifications

How you move throughout the day matters just as much as your exercise routine:

3. Physical therapy for abdominal separation

A pelvic floor physical therapist can create a personalized exercise program and teach you proper breathing techniques and movement patterns. They can also assess whether you have related issues like pelvic floor dysfunction.

4. Abdominal support

Wearing an abdominal binder or belly band can provide support during the healing process. These can be helpful in the third trimester of pregnancy and for up to six weeks postpartum. Talk to your healthcare provider about whether this is right for you.

5. Surgery for ab separation

In severe cases, where exercise and physical therapy haven't improved the separation after 6 - 12 months, surgery may be considered. This typically involves repairing the connective tissue and bringing the muscles back together. However, surgery is considered a last resort, and most women see significant improvement with consistent exercise and lifestyle modifications.

How long does it take to fix diastasis recti?

Healing timelines vary based on the severity of the separation, your activity level and how consistently you perform your exercises:

• Mild cases (less than a 2-finger-width gap): May improve within 6 - 8 weeks with targeted exercises
• Moderate cases: Typically see improvement within 3 - 6 months
• Severe cases: May take a year or longer

The key is consistency. Performing safe exercises at least 3 - 4 times per week and being mindful of your movements throughout the day will give you the best results. Many women continue to see improvement even years after pregnancy.

How to fix diastasis recti: Is it preventable?

While some degree of abdominal separation is normal during pregnancy, you can reduce your risk of significant diastasis recti:

• Stay active during pregnancy: Gentle exercises like walking, swimming, and prenatal yoga can help maintain core strength. Avoid intense core exercises like crunches after your first trimester.
• Practice good posture: Stand tall with your shoulders back. Support your lower back when sitting.
• Maintain healthy weight gain: Follow your healthcare provider's recommendations for weight gain during pregnancy.
• Use proper lifting techniques: Bend your knees and use your legs, keeping your core engaged.
• Strengthen your core before pregnancy: Women who enter pregnancy with stronger core muscles may have an easier recovery.

When to see a doctor for abdominal separation

Talk to your OBYGN if you experience any of the following after you give birth:

• Have a gap wider than 2 - 3 finger-widths
• Experience persistent back pain
• Have pelvic floor symptoms like urinary incontinence
• Don't see improvement after several months of targeted exercises
• Are concerned about your recovery

Your doctor can confirm the diagnosis and may refer you to a physical therapist who specializes in postpartum recovery.

Diastasis recti is a common and treatable condition. With patience, the right exercises, and proper guidance, you can significantly improve your core strength and reduce abdominal separation—even years after having a baby.

If you suspect you have diastasis recti or want personalized guidance for your postpartum recovery, our team is here to help. And if you are looking for convenient postpartum support from home, learn more about our Virtual Postpartum Care program.