Why Your Diastasis Recti Might Not Be Healing – And What You Can Do About It
If you’re months postpartum and still noticing a gap down the middle of your belly, you’re not alone. For many moms, Diastasis recti doesn’t heal on its own—and despite their best efforts, that abdominal separation seems to persist. If you’ve been doing Diastasis recti healing exercises, watching your form, and trying to stay consistent, yet you’re not seeing results, you might be wondering: What am I doing wrong?
Here’s the truth: it’s not about willpower or effort. It’s about understanding what your body really needs to heal. Let’s take a look at the common reasons your Diastasis recti might not be improving—and what you can do to support your healing process.
8 Reasons Your Diastasis Recti Is NOT Healing
Some abdominal exercises—like crunches, planks, or twisting moves—can actually make things worse when done too early or incorrectly. They create extra pressure in your core and push out on the connective tissue that runs down the linea alba, causing more separation or doming.
Check out the best initial exercises for Diastasis recti here >>>
To truly heal diastasis recti, you need to strengthen the deep core—especially your transverse abdominis—in a gentle, progressive way.
That’s what we do in the 8-Week Progression Program at Core Fitness for Moms. No bootcamp style moves here—just the right exercises in the right order.
Breathing mechanics are foundational to core healing. If you’re breathing only into your chest or belly, without engaging the diaphragm and coordinating with your pelvic floor, you’re missing a key piece of the puzzle.
Learning proper breathing techniques is the first step toward reactivating your core muscles. We teach you how to reconnect with your breath to support the core system and avoid things getting worse before they get better.
Here’s something most people (even fitness pros) miss: a tight Pelvic floor can be just as dysfunctional as a weak one. When the Pelvic floor isn’t coordinating with your breath and core engagement, it can lead to symptoms like leaking, low back pain, and pelvic pressure—and yes, a diastasis recti not healing.
In our programs, we start by relaxing and releasing tension in the Pelvic floor before building strength. This sets the stage for proper activation and healing.
Not sure if your Pelvic floor is tight or loose? Check out my Pelvic Floor Quiz:
Your posture and body alignment throughout the day affect how your core functions. A tucked pelvis, flared or wide ribcage, or rounded shoulders all interfere with how your muscles activate. Over time, these ways of moving can prevent your abdominal muscles from coming back together.
I help moms learn how to find a neutral position and improve alignment during everyday movements. Because healing your Diastasis recti isn’t just about workouts—it’s about your whole body and how you move throughout your day.
Jumping between social media workouts may feel productive, but without a clear plan, you risk hitting a plateau or even making things worse. Healing doesn’t happen overnight, and it doesn’t always follow a straight path.
My 8-Week Progression Program guides you step-by-step. Whether you’re 2 months or 20 years postpartum, this plan meets you where you are and helps you build core and total body strength without pain.
Bloat, constipation, and inflammation in the gut can add intra-abdominal pressure, making it harder for your connective tissue to heal. The fascia surrounding your abdominals is sensitive to pressure and stress from within, including poor digestion and nutrient absorption.
Addressing gut health can be a game-changer. In my Gut Health Reset, we focus on reducing inflammation, improving bowel function, and restoring balance—all of which support your body’s natural ability to heal. When your digestion improves, your core feels less distended and more supported.
Healing Diastasis recti requires more than just the right workouts—it’s about changing habits that may be holding you back. Do you always carry your child on one hip? Do you hold your breath to lift groceries? These small but frequent movements affect abdominal pressure and can delay healing.
Start paying attention to how you stand, sit, lift, and even get out of bed. These everyday mechanics matter just as much as your workouts—and making small changes can help optimal function return faster.
Tight muscles—like the hip flexors, obliques, and even glutes—can pull on your linea alba and restrict movement in the core. This creates tension in the fascia and slows the healing process.
Release work is essential. This might include foam rolling, breath-led activation, gentle stretching, or myofascial release techniques. Many women with a persistent 2 finger or knuckle-wide gap see real change once they start addressing tension first.
What Really Matters Is Strength
While we all wish for quick fixes, healing Diastasis recti is a journey that requires patience and consistent effort. The fastest way to recovery typically involves a combination of patience, focused core training, posture improvement, and avoiding exercises that may exacerbate the condition. Check out some Diastasis recti before and after pictures here for some motivation.
- Diaphragmatic Breathing – Improves coordination between the ribcage, pelvic floor, and core.
- Heel Slides – Builds control through the deep core and encourages safe abdominal recruitment.
- Glute Bridges – Engage the glutes, core, and pelvic floor while reinforcing proper alignment.
Instructions for each of these exercises are available in the FREE Beginners Diastasis recti program.
If you’re still dealing with Diastasis recti, it doesn’t mean you’re stuck forever. It just means your body needs the right support, strategy, and timing. At Core Fitness for Moms, we specialize in helping moms at every stage—whether you’re 8 months pp, 6 weeks, or years past pregnancy.
So if you’re looking for a clear, effective plan—without the quick fixes—check out the 8-Week Progression Program . And if digestive issues are a piece of your puzzle, my Gut Health Reset can help reduce pressure and inflammation from the inside out.
You don’t have to settle. You don’t have to feel broken. Your body can heal. And I’m here to help.
Check Out My Exercise Programs
For results you can FEEL and SEE.
