How to Fix Diastasis Recti: A Real Path to Core Recovery That Actually Works

I remember the first time I truly understood what diastasis recti meant for someone's life. A friend of mine, three months postpartum, broke down crying because she couldn't pick up her toddler without feeling like her stomach was going to split open. That's when the textbook definition—"separation of the rectus abdominis muscles"—became painfully real to me.

If you're reading this, you probably already know that hollow, unstable feeling in your core. Maybe you've noticed that frustrating dome-shaped bulge when you try to sit up. Or perhaps you're dealing with the lower back pain that nobody warned you about. Whatever brought you here, let's talk about what actually works for healing diastasis recti, because most of what you'll find online is either oversimplified nonsense or unnecessarily terrifying.

Understanding What's Really Happening in Your Body

Your rectus abdominis muscles—those "six-pack" muscles everyone obsesses over—run vertically down your abdomen. They're connected in the middle by a band of connective tissue called the linea alba. During pregnancy, or sometimes from other causes like rapid weight gain or incorrect exercise techniques, this connective tissue stretches and thins out. The muscles themselves don't actually tear or separate permanently; they just drift apart like curtains being pulled open.

What makes this particularly tricky is that the linea alba isn't just a passive piece of tissue. It's part of an intricate system that includes your transverse abdominis (your body's natural corset), your pelvic floor, and your diaphragm. When one part of this system isn't functioning properly, everything else has to compensate. That's why so many people with diastasis recti also struggle with things like incontinence, constipation, or breathing issues that seem completely unrelated at first glance.

The width of the gap matters less than most people think. I've seen women with a four-finger gap who function beautifully, and others with a two-finger gap who can barely lift a grocery bag. What really matters is the quality of that connective tissue and how well you can generate tension across it.

Why Traditional Ab Exercises Make Things Worse

Here's something that might save you months of frustration: stop doing crunches. Seriously, just stop. Traditional ab exercises create tremendous forward pressure on that already compromised connective tissue. It's like trying to fix a stretched-out rubber band by pulling it even harder.

The same goes for planks, at least in the beginning. I know every fitness influencer on Instagram is obsessed with planking, but holding a plank when you can't properly engage your deep core is like building a house on quicksand. You might look strong on the outside, but you're actually reinforcing dysfunctional patterns.

Even seemingly innocent movements can be problematic. Getting out of bed by jackknifing straight up? That's creating massive intra-abdominal pressure. Straining on the toilet? Same problem. These daily movements often do more damage than any workout.

The Foundation: Breathing and Alignment

I know talking about breathing sounds boring when you just want your stomach to look normal again, but stick with me here. Your diaphragm and pelvic floor work together like a piston system. When you breathe in, your diaphragm descends and your pelvic floor should gently release. When you exhale, they both gently lift. Most people with diastasis recti have completely lost this coordination.

Start by lying on your back with your knees bent. Place one hand on your chest and one on your belly. Breathe normally and notice what moves. If your chest hand is doing all the moving, you're probably a stress breather. This keeps your core in a constant state of tension and prevents proper healing.

Now try this: imagine your ribcage is an umbrella. As you inhale, let that umbrella gently open in all directions—not just forward into your belly, but also into your sides and back. As you exhale, let everything gently draw back together. Don't force it. This isn't about sucking in your stomach or "engaging your core" in that aggressive way fitness instructors love to shout about.

Alignment is equally crucial and wildly misunderstood. Stand sideways in front of a mirror. Where are your ribs in relation to your pelvis? Most people with diastasis recti either thrust their ribs forward (creating a swayback) or tuck their pelvis under (creating a flat back). Both positions prevent your core from functioning properly.

The goal isn't military-perfect posture. It's finding a position where your ribs stack over your pelvis, allowing your core muscles to work reflexively without conscious effort. This might feel weird at first, especially if you've been sucking in your stomach for years.

Exercises That Actually Promote Healing

Once you've got breathing and alignment down—and this might take a few weeks, so be patient—you can start with actual exercises. But forget everything you think you know about core work.

Start with heel slides. Lying on your back with knees bent, slowly slide one heel away from you while maintaining neutral spine. The key is to move only as far as you can without your back arching or your belly doming. This might be just a few inches at first. That's fine. You're retraining your nervous system, not trying to impress anyone.

Progress to modified dead bugs. Same starting position, but now you'll lift one knee to 90 degrees, then slowly lower it back down. Again, watch for doming or arching. If you see either, you've gone too far.

Wall sits are surprisingly effective. Stand with your back against a wall and slide down into a partial squat. This teaches your entire core system to work together under load. Start with 10-15 seconds and build from there.

Side-lying exercises bypass a lot of the pressure issues. Try clamshells or leg lifts while lying on your side. These strengthen your obliques and glutes, which provide crucial support for your core.

The Role of Manual Therapy

Sometimes exercise alone isn't enough. Scar tissue from C-sections, adhesions from previous surgeries, or just general fascial restrictions can prevent proper healing. A skilled physical therapist who specializes in postpartum recovery can work wonders.

They might use techniques like visceral manipulation to help your organs settle back into proper position. Or they might do myofascial release on your abdomen, which can feel weird but incredibly relieving. Some practitioners use taping techniques to provide external support while your tissues heal.

Don't just go to any physical therapist, though. You need someone who understands the complexity of the core and pelvic floor system. Ask specifically about their experience with diastasis recti. If they immediately start talking about crunches and planks, run away.

Nutrition and Healing

Your body can't rebuild connective tissue without the right raw materials. Collagen synthesis requires vitamin C, zinc, and adequate protein. But here's the thing nobody talks about: chronic inflammation can seriously impair healing.

If you're living on processed foods, sugar, and caffeine (and what new parent isn't?), you're creating an inflammatory environment that makes healing much harder. I'm not saying you need to go full paleo or whatever the current trend is. But adding some anti-inflammatory foods like fatty fish, berries, and leafy greens can make a real difference.

Hydration matters more than you'd think, too. That connective tissue is largely water. When you're dehydrated, it becomes brittle and less responsive to exercise. Aim for enough water that your pee is pale yellow. Yes, I just talked about pee color in a fitness article. That's how you know this is real advice.

When Surgery Might Be Necessary

Let's address the elephant in the room: sometimes conservative treatment isn't enough. If you've been doing everything right for 6-12 months and still have significant functional problems, surgery might be worth considering.

But—and this is a big but—surgery should never be the first option. I've seen too many people rush into abdominoplasty only to have their diastasis return because they never addressed the underlying movement patterns and pressure management issues.

If you do need surgery, make sure your surgeon understands that this isn't just cosmetic. The fascial repair needs to be done in a way that restores function, not just appearance. And you'll still need to do all the rehabilitation work afterward.

Living with Diastasis Recti

Here's something I wish more people understood: healing diastasis recti isn't always about closing the gap completely. It's about restoring function and learning to manage intra-abdominal pressure throughout your daily life.

This means rethinking how you move. Getting out of bed? Roll to your side first. Picking up your kids? Squat down instead of bending over. Carrying groceries? Distribute the weight evenly and breathe normally instead of holding your breath.

It also means accepting that healing isn't linear. You'll have good days where you feel strong and capable, and bad days where everything feels wobbly again. This is normal. Your body is learning new patterns, and that takes time.

Some women find that certain activities will always require modification. High-impact exercise might never feel quite right. Heavy lifting might need to be approached more carefully. This isn't failure; it's wisdom.

The Emotional Component

We need to talk about the mindfuck that is diastasis recti. Looking in the mirror and seeing a stomach that doesn't look or feel like yours is genuinely traumatic. Add in the pressure to "bounce back" after pregnancy, and it's a recipe for serious emotional distress.

Many women develop dysfunctional breathing patterns not from physical issues but from constantly sucking in their stomachs to hide the bulge. Others avoid intimacy because they're ashamed of how their abdomen looks and feels. This emotional tension creates physical tension, which impairs healing.

Finding a way to make peace with your body during the healing process isn't just some woo-woo self-care advice. It's practical necessity. Chronic stress and body shame create a physiological environment that inhibits tissue repair.

Realistic Timelines and Expectations

Everyone wants to know how long healing will take. The honest answer? It depends on so many factors that any specific timeline is meaningless. The severity of your diastasis, how long you've had it, your overall health, your consistency with exercises, whether you're still breastfeeding—all of these play a role.

What I can tell you is that most people start feeling functional improvements within 6-8 weeks of consistent, appropriate exercise. Visual changes take longer, often 6-12 months. And full connective tissue remodeling can take up to two years.

This sounds depressing, I know. But understanding the real timeline prevents you from giving up at three months because you don't have a flat stomach yet. It also helps you celebrate the small victories—like being able to sneeze without peeing or carrying your toddler without back pain.

Moving Forward

Fixing diastasis recti isn't really about "fixing" anything. It's about understanding how your core is supposed to work, identifying what's not working properly, and systematically addressing those issues. It's about learning to move in ways that support rather than stress your connective tissue. Most importantly, it's about rebuilding trust in your body's ability to function and heal.

Start with breathing and alignment. Progress slowly through appropriate exercises. Get professional help if you need it. Address the nutritional and emotional components. Be patient with the process and kind to yourself along the way.

Your core can become functional and strong again. It might not look exactly like it did before, but it can absolutely support you through whatever life demands. That friend I mentioned at the beginning? She's now deadlifting more than her body weight and chasing her kids around the playground without a second thought. Her gap never fully closed, but it doesn't matter because her core works beautifully.

That's the real goal: not a perfect-looking abdomen, but a functional core that lets you live your life without limitation or fear. Everything else is just noise.

Authoritative Sources:

Spitznagle, Theresa M., et al. "Prevalence of Diastasis Recti Abdominis in a Urogynecological Patient Population." International Urogynecology Journal, vol. 18, no. 3, 2007, pp. 321-328.

Lee, Diane. Diastasis Rectus Abdominis: A Clinical Guide for Those Who Are Split Down the Middle. Learn with Diane Lee, 2017.

Mota, Patricia, et al. "The Immediate Effects on Inter-rectus Distance of Abdominal Crunch and Drawing-in Exercises During Pregnancy and the Postpartum Period." Journal of Orthopaedic & Sports Physical Therapy, vol. 45, no. 10, 2015, pp. 781-788.

Benjamin, D.R., et al. "Effects of Exercise on Diastasis of the Rectus Abdominis Muscle in the Antenatal and Postnatal Periods: A Systematic Review." Physiotherapy, vol. 100, no. 1, 2014, pp. 1-8.

Parker, Munira A., et al. "Diastasis Rectus Abdominis and Lumbo-Pelvic Pain and Dysfunction-Are They Related?" Journal of Women's Health Physical Therapy, vol. 33, no. 2, 2009, pp. 15-22.