Recovering from Diastasis Recti: How Long Does it Take to Heal / Close Abdominal Separation with Postnatal Exercises?
Updated: Oct 11
Once you were told, or you've noticed that you have an abdominal separation, you might get scared at first, some might even panic, but as soon as you can, you start looking for solutions and start wondering how long is it going to take to close the abdominal separation?
There are lots of questions about this aspect of postnatal recovery. First of all I must say there is no one answer for everybody. Some people can close it within 6-8 weeks, for some it takes 6 months, some may never be able to close it completely. I know..., bummer! Like so many things in life, tummy gap recovery is different for everyone and depends on several factors. In this article, I'll explain what affects healing time and what you can do to support your recovery.
What affects how long does it take to heal / close abdominal separation / diastasis recti?
So what makes this wide range of success in core recovery? I identified the following factors:
Location of DR (Diastasis Recti/Abdominal Separation)
The DR might only affects the top part, the bottom part or the middle, it might affect a combination of these segments or goes through the whole length of the midline. Usually a faster result can be expected if only one part of the abdomen shows separation. Learn how to check your tummy for abdominal separation.
Size of DR
This might be obvious, the larger the separation, the more work needs to be done to get the two sides closer to each other.
Body consciousness
This is a big factor. Some people have done structured physical activities throughout most of their life. They tend to be able to isolate movements and muscles sooner and at a higher standard compared to someone who has not been so active and conscious about their body's functions and movements. The good news is that this can be learnt and implied with focused, regular practice by all mums after birth.
Exercise frequency / consistency
This is something great, because you are in complete control over it. The more regularly and consistently you do your workout, the faster you can notice the benefits, the sooner you can see a reduction in your gap. You can find commonly used core exercises and their modifications to try out in this blog post.
To summarise it, there are 4 main factors which influence the time needed to close your abdominal separation (apart from genetical characteristics), 2 of which are the starting points and the other 2 are down to you and your instructor. While I can't guarantee an exact timeframe or the scale of the reduction in abdominal separation, I can guarantee that once you put your mind on it and do the effort required, improvement is going to be on your way. Safe postnatal recovery exercises can help improve core function and support healing after pregnancy. Read this post for more information about changes in your body due to pregnancy.
When can I start exercising if I have diastasis recti?
Most mums can begin gentle postnatal recovery exercises from around 6 weeks after a vaginal birth or 10–12 weeks after a C-section, once they've been medically cleared by their GP or healthcare professional.
If you have diastasis recti, the focus shouldn't be on exercising as soon as possible, but on choosing exercises that are appropriate for your stage of recovery. Gentle breathing exercises and pelvic floor exercises are often a good place to start before gradually progressing to more challenging movements.
To learn more about the changes your body goes through after pregnancy and why postnatal recovery matters, read my blog Pregnancy Body Changes – Understanding the Importance of Postnatal Recovery.
Is it too late to improve diastasis recti?
The good news is that there is no limit on when to start improving your abdominal separation. After assessing its severity, you can start improving your breathing, core strength, pelvic floor function and posture to assist improvement in your tummy gap even years after your labour. Recovery may take longer than during the early postnatal months, but many mums still notice significant improvements with consistent exercise, especially when guided by a professional trained in postnatal recovery.
While reducing the separation is often one goal, success isn't measured only by closing the gap. Improved core function, posture, strength and confidence are just as important. With the right exercises and consistency you are likely to notice improvements within the first months.
Why isn't my diastasis recti healing?
If you have been working on your diastasis already for a while and you feel like there has been little or no improvement, then there are a few aspects to take a look at:
Have you been able to do your exercises consistently, at least 2–3 times a week?
Are the exercises appropriate for your current level?
Are your exercises creating too much intra-abdominal pressure?
Are your breathing technique and core activation working together?
Have you checked your progress too soon?
Everyone's recovery progresses at a different speed and recovery isn't always straightforward. Sometimes a personalised approach can make a difference.
Frequently Asked Questions
Can diastasis recti heal naturally?
Mild abdominal separation can sometimes improve naturally after pregnancy, but targeted postnatal recovery exercises may help improve core function and support healing.
When can I start exercising after birth?
Many mums can begin gentle postnatal recovery exercises from 6 weeks after vaginal birth or around 10–12 weeks after C-section, once medically cleared.
Can exercise make diastasis recti worse?
Some exercises may place too much pressure on the abdominal wall early in recovery. Learning proper core engagement and breathing techniques is important.
So take action, make up your mind, and make sure you do your exercises regularly!
If you're unsure whether you're exercising safely or would like personalised guidance, I offer postnatal recovery support in Bracknell through Baby Mum Fun Time classes and personalised postnatal recovery coaching. An individual assessment can help you understand where you are in your recovery and what the next steps are.
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