Diastasis recti, often referred to as "ab separation," is a condition many women face during or after pregnancy. It occurs when the connective tissue that holds the left and right sides of the rectus abdominis (your “six-pack” muscles) becomes stretched and weakened, leading to a visible separation in the abdomen. While diastasis recti is common postpartum, many women may find that the condition persists for years. The good news is that it’s never too late to heal your core and improve diastasis recti, no matter how much time has passed.

What is Diastasis Recti?

Diastasis recti occurs when the linea alba, the connective tissue that runs down the centre of the abdomen, becomes overstretched. This causes the abdominal muscles to pull apart, leading to a gap in the middle of your belly.

Most commonly, diastasis recti occurs during pregnancy due to the growing uterus pushing against the abdominal wall and the hormonal changes that cause connective tissues to soften. However, many women continue to experience diastasis recti years after giving birth if they don't take specific steps to address it. Over time, untreated diastasis recti can lead to:

• A persistent “pooch” or bulge in the lower abdomen

• Lower back pain due to poor core strength

• Weakness in the pelvic floor

• Difficulty with posture and balance

• Issues with daily movements, such as lifting or bending

Can Diastasis Recti Be Fixed Years Later?

Yes! Diastasis recti can be addressed even if years have passed since your last pregnancy. While it may take time, patience, and proper techniques, it's never too late to begin your healing journey. By focusing on strengthening the deep core muscles and making targeted lifestyle adjustments, you can improve the condition and regain core stability.

5 Steps to Fix Diastasis Recti Years Later

1. Begin with Core-Strengthening Exercises

When dealing with diastasis recti, it's essential to start with exercises that target the deep core muscles, specifically the transverse abdominis (TVA). These muscles wrap around your torso like a corset, helping pull the separated muscles back together. Avoid traditional ab exercises like crunches, sit-ups, or leg lifts, which can make diastasis recti worse.

Here are a few gentle exercises to start with:

• Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Engage your core by pulling your belly button toward your spine, flattening your lower back against the ground. Hold for a few seconds, then release. Repeat 10–15 times.

• Heel slides: In the same starting position, engage your core and slowly slide one heel away from your body while keeping your back flat on the floor. Return to the starting position and repeat with the other leg. Do 10 reps per leg.

• Toe taps: Lie on your back with your knees bent at a 90-degree angle and feet lifted off the floor. Slowly lower one foot to tap the ground, keeping your core engaged. Return to the starting position and repeat with the other foot. Perform 10–12 taps per side.

• Modified planks: Start on your hands and knees, focusing on engaging your deep core muscles. Hold for 10–15 seconds while maintaining good form. As your strength improves, progress to a forearm plank while keeping your abdominal muscles pulled in.

By focusing on slow, controlled movements, you’ll strengthen your deep core muscles, which help pull the separated abdominal muscles back together.

2. Incorporate Diaphragmatic Breathing

Breathing plays a critical role in core function. Many women with diastasis recti unknowingly breathe in ways that contribute to core weakness. Practising diaphragmatic breathing can help you reconnect with your core and pelvic floor muscles.

• Sit or lie down comfortably with one hand on your chest and the other on your belly.

• Breathe deeply into your belly, allowing it to expand outward while keeping your chest relatively still.

• Exhale slowly, drawing your belly button toward your spine to engage your core.

This simple exercise helps activate your deep abdominal muscles and supports the healing process.

3. Avoid High-Pressure Abdominal Exercises

Certain exercises can make diastasis recti worse by increasing intra-abdominal pressure. If you’re trying to heal diastasis recti—even years later—it's important to avoid movements that can strain your abdominal muscles, such as:

• Crunches or sit-ups

• Traditional planks (until your core is strong enough)

• Leg raises or bicycle crunches

• Heavy lifting without proper core engagement

Instead, focus on exercises that gently strengthen your core, like walking, swimming, or low-impact Pilates. Always engage your core and avoid any exercises that cause your belly to bulge outward.

4. Prioritize Posture

Posture plays a crucial role in the healing of diastasis recti. When you sit or stand with poor posture, your core muscles can become overstretched, worsening the separation.

• When sitting, sit tall with your feet flat on the ground, shoulders back, and core engaged.

• When standing, keep your shoulders aligned with your hips and your weight evenly distributed across both feet.

Focusing on maintaining good posture throughout the day can help relieve pressure on your core and speed up the healing process.

5. Seek Professional Help When Needed

If your diastasis recti is severe or you’re not seeing improvements with exercise alone, consider working with a physical therapist or postpartum specialist. A trained professional can assess your condition and guide you through specific exercises designed to strengthen your core and close the abdominal gap. Many physical therapists specialize in postpartum recovery and pelvic floor health, making them ideal for addressing diastasis recti that has persisted for years.

Is Surgery an Option?

In some cases, particularly if the separation is significant or if there’s an associated hernia, surgery may be considered as a last resort. This procedure, called an abdominoplasty (or "tummy tuck"), involves stitching the abdominal muscles back together. However, surgery is typically reserved for more severe cases where conservative methods (like physical therapy) have not worked.

Healing Diastasis Recti, Even Years Later, is Possible

Diastasis recti can affect women’s health long after pregnancy, but it’s never too late to take action. With the right approach, including gentle core-strengthening exercises, proper breathing techniques, and posture adjustments, you can improve the condition—even years later.

Whether you're a busy mum, working professional, or fitness enthusiast, you deserve to feel strong and supported in your core. Start small, stay consistent, and if needed, seek the help of a healthcare professional to guide your recovery. Healing takes time, but your body has the potential to restore and rebuild strength, no matter how long it's been since you first experienced diastasis recti.

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Sources:

• Benjamin, D. R., Frawley, H. C., Shields, N., & van de Water, A. T. (2014). Effects of exercise on diastasis of the rectus abdominis muscle in the antenatal and postnatal periods: a systematic review. Physiotherapy, 100(1), 1-8.

• Lee, D. G., & Hodges, P. W. (2016). Behavioral training for the management of diastasis recti.