How long does it take diastasis recti to heal?
How Long Does Diastasis Recti Take to Heal?
If you’ve noticed a gap or bulge in your abdomen after pregnancy, you may be wondering:
How long does diastasis recti take to heal?
The honest answer is: it depends, but meaningful improvement is absolutely possible with the right approach. Let’s walk through what healing really looks like, what’s normal, and what actually helps.
What Is Diastasis Recti?
Diastasis recti is the separation of the rectus abdominis muscles (the “six-pack” muscles) along the midline of the abdomen. This separation happens as the growing uterus stretches the abdominal wall during pregnancy. Nearly all pregnant women develop some degree of diastasis recti by the third trimester. The key question postpartum isn’t whether it happened, but how it recovers.
Does Diastasis Recti Heal on Its Own?
In the early postpartum period, yes, partially.
During the first 6–8 weeks after birth, your body naturally begins healing:
Hormones shift
Abdominal tissues regain some tension
Swelling decreases
Many women notice improvement during this time without doing anything specific. However, spontaneous healing often plateaus.
How Long Does Diastasis Recti Take to Heal With Proper Support?
For most women:
0–6 weeks postpartum: Natural tissue recovery
6–12 weeks: Coordination and tension can improve with proper exercises
3–6 months: Significant functional improvement is common
6–12 months: Continued gains in strength, control, and appearance
Healing is not about “closing the gap” as fast as possible, it’s about restoring function, tension, and load management.
Why Diastasis Recti Sometimes Doesn’t Improve
Diastasis recti often persists when:
Core exercises increase pressure instead of control
Breathing patterns are inefficient
The pelvic floor and core aren’t working together
Exercises focus on appearance rather than function
Too much is done too soon, or too little for too long
This is why generic “ab workouts” often fail postpartum.
Is the Size of the Gap What Matters?
Not entirely.
What matters more than gap width:
Ability to generate abdominal tension
Control during movement
Pressure management with lifting, coughing, or exercise
Absence of pain, bulging, or doming
Some women have a small gap with poor function; others have a wider gap and excellent strength.
What Actually Helps Diastasis Recti Heal?
Effective recovery focuses on:
Breathing mechanics
Deep core activation (not bracing or sucking in)
Coordinated pelvic floor engagement
Gradual, functional loading
Progression based on symptoms, not timelines alone
This approach supports both recovery and long term core health.
What If I Had a C-Section?
Diastasis recti healing still applies after a C-section.
In fact:
Abdominal surgery adds another layer of recovery
Scar mobility and breathing patterns matter
Core–pelvic floor coordination is still essential
Recovery may take longer, but improvement is very achievable.
When Should I Get Extra Guidance?
Consider additional support if:
You’re more than 3–4 months postpartum with little improvement
You notice bulging or doming with movement
You have back pain or pelvic floor symptoms
Core exercises feel confusing or uncomfortable
You’re unsure how to progress safely
You don’t need to wait until symptoms are severe to get help.
The Bottom Line
Diastasis recti healing is not a race, and it’s not about perfection.
Most women see meaningful improvement within months, not weeks, especially when recovery focuses on function, coordination, and gradual strength rather than quick fixes.
With the right guidance, diastasis recti does not have to limit your strength, movement, or confidence.
Ready for a Smarter Core Recovery?
Core & Floor offers postpartum core and pelvic floor recovery guidance designed specifically for women after childbirth—led by a board-certified urogynecologist and grounded in how postpartum bodies actually heal.
Book a consultation for individualized support. Your core deserves patience—and the right plan
