There’s a silent struggle many women go through after childbirth—one that doesn’t always make it into the typical “bounce-back” narrative. It’s called diastasis recti, a separation of the abdominal muscles that can cause everything from belly pooch and back pain to poor posture and pelvic floor dysfunction.
While it’s common, it’s not always talked about. And for moms who are trying to figure out whether their postpartum body is healing “normally,” it’s often confusing.
So, what does real healing from diastasis recti actually look like? What can you expect before and after recovery? This post will walk you through what diastasis recti is, how to spot it, and what kinds of transformations are possible—both visually and functionally.
What Is Diastasis Recti?
During pregnancy, your abdominal muscles stretch to accommodate your growing baby. The connective tissue between your left and right ab muscles—called the linea alba—can thin and widen, causing the muscles to separate.
This is totally normal during pregnancy. In fact, nearly all pregnant people will experience some degree of muscle separation. However, for some women, that separation doesn’t go away after childbirth—and that’s when it becomes diastasis recti.
It’s not just a cosmetic issue. Diastasis recti can lead to:
- Core weakness
- A persistent belly bulge that doesn’t go away with diet and exercise
- Pelvic floor problems (like urinary incontinence)
- Lower back or hip pain
- A feeling of “coning” or doming when you sit up or do crunches
How to Tell If You Have It
Here’s a quick self-check you can do at home:
- Lie flat on your back with your knees bent and feet flat.
- Place your fingers just above your belly button.
- Lift your head slightly off the floor as if you’re doing a small crunch.
- Press gently with your fingers to feel if there’s a gap or softness between your muscles.
If the gap is more than two fingers wide, or you feel a noticeable dip, there’s a good chance you have diastasis recti.
Diastasis Recti “Before”: What It Looks and Feels Like
Before beginning treatment or rehab, many women experience symptoms that are both physical and emotional. It’s not just about how your stomach looks—it’s about how your body feels.
Common “Before” Symptoms:
- A protruding or domed belly, especially noticeable when engaging your core
- Feeling disconnected from your abdominal muscles
- Difficulty performing everyday movements like lifting, twisting, or even sitting upright for long periods
- Pain or instability in the hips, lower back, or pelvic area
- Self-consciousness or frustration with how clothes fit
Some women describe it as feeling like their core is “missing.” There’s a lack of strength, coordination, and confidence.
Recovery: What “After” Can Really Mean
Let’s clear something up: healing diastasis recti doesn’t mean your belly has to be flat. It means regaining core function, reducing symptoms, and feeling strong again. Aesthetic changes often come with time, but function is the real goal.
Here’s what recovery can include:
- Improved Core Engagement: You feel stronger when sitting, standing, and lifting. You can feel your core working again.
- Reduced Separation: The gap between your abs narrows, and the connective tissue becomes firmer and more supportive.
- Better Posture: As your deep core muscles activate correctly, you naturally stand taller and move with more ease.
- Flatter Appearance: Many women notice a smoother, flatter stomach. Clothes fit better, and the “mom pooch” starts to shrink.
- Stronger Pelvic Floor: Less leaking, less pressure, and a better sense of control during movement.
Diastasis Recti Before and After: Realistic Timelines
How long does recovery take? That depends.
- Mild cases may see improvement within 8–12 weeks of targeted exercise.
- Moderate to severe cases might take several months or longer.
- Consistency matters. Doing 5–10 minutes of the right exercises daily can lead to huge improvements.
- Healing doesn’t follow a straight line. There may be weeks where you don’t see changes—but progress is still happening beneath the surface.
Real Stories, Real Transformations
While everyone’s journey is different, here are examples of common before and after scenarios based on physical therapy and postpartum rehab cases:
Before:
- 3-finger gap at the belly button
- Noticeable doming with movement
- Trouble lifting a toddler without pain
After 12 weeks of guided rehab:
- 1-finger gap with strong tissue tension
- Flat belly at rest, no more doming
- Can carry kids and groceries without back pain
Another common example:
Before:
- Belly looks 5 months pregnant a year after giving birth
- Leaking during workouts
- Frustration and shame about her body
After 6 months:
- Strong, responsive core
- Confident return to running
- Regained sense of ownership over her body
What Actually Works?
There are plenty of programs out there—but not all are helpful. Avoid traditional crunches, sit-ups, or planks early on. Instead, focus on:
- Breathwork and deep core activation (think: transverse abdominis and pelvic floor)
- Exercises like heel slides, pelvic tilts, and bridges—progressing to more complex moves later
- Posture training to realign your spine and reduce pressure on the abs
- Professional guidance from a women’s health physical therapist, if possible
Some of the most popular and effective diastasis recti programs include Mutu System, Every Mother, and Restore Your Core—but even a free YouTube series can work wonders if it’s based on science.
Tips for a Successful “After”
- Be patient. Healing takes time. Your body just made a whole human.
- Stay consistent. Even 10 minutes a day makes a difference.
- Track function over aesthetics. How you feel matters more than how you look.
- Avoid movements that cause coning or doming until your core is strong enough.
When Surgery Might Be Needed
In some severe cases, where the tissue is too stretched or damaged to regain tension, surgery (abdominoplasty) might be the best option. This is usually a personal decision made after exploring all non-surgical approaches.
But for most women, consistent rehab can bring tremendous results—no surgery required.
Final Thoughts
The journey from diastasis recti “before” to “after” isn’t about achieving perfection—it’s about rebuilding strength, regaining function, and feeling good in your skin again.
Your postpartum body isn’t broken. It’s healing. And with the right support and patience, full recovery is possible.
Whether you’re six weeks postpartum or six years, it’s never too late to start your healing journey.
