How to Fix Diastasis Recti Years Later Without Surgery

You’re not imagining it. That lingering belly bulge, core weakness, or low back pain years after giving birth might be a sign of unresolved diastasis recti. If you’ve ever wondered how to fix diastasis recti years later, you’re not alone. Don’t worry, there’s good news: it’s absolutely possible.

Let’s break down what diastasis recti is, how to assess it, and what you can do starting today to strengthen your core and feel better in your body, no matter how long it’s been.

What Is Diastasis Recti, and Why Does It Happen?

Diastasis recti is the separation of the rectus abdominis muscles (a.k.a. your six-pack muscles) along the linea alba, the connective tissue that holds them together. This separation often happens during pregnancy as the uterus expands, but it can also develop from repetitive strain or improper core mechanics.

While some mild separation can resolve on its own in the early postpartum period, many women find that their abdominal wall doesn’t fully reconnect, even years later.

That’s when the gap becomes more than cosmetic. It can lead to:

• Core instability and weakness
• Low back pain
• Pelvic floor dysfunction
• Digestive issues
• Poor posture
• Persistent lower belly bulge

If this sounds familiar, you’re in the right place, and we’re here to help.

Why It’s Never Too Late to Heal

Many women are told that surgery is the only way to fix diastasis recti after the “early healing window” closes. But research and real-world results tell a different story. With the right exercises, awareness, and support, healing can happen even a decade postpartum.

Here’s why: connective tissue responds to consistent, gentle tension over time. That means when you engage the right muscles and stop putting undue stress on your abdominal wall, your body can adapt, regenerate, and strengthen, no matter how long it’s been.

Step 1: Assess Your Diastasis Recti

Before diving into a healing program, it’s important to understand the state of your core.

You can do a self-assessment at home:

1. Lie on your back with your knees bent and keep your feet flat.
2. Put your fingers just above your belly button, pointing down toward your pelvis.
3. Gently lift your head and shoulders about one inch off the ground, keeping your abs relaxed.
4. Press your fingers into your midline to feel for a gap between the muscles.
5. Repeat the test below and above the belly button.

A gap of two or more finger-widths, especially if it feels deep or soft, may indicate diastasis recti.

Step 2: Focus on Functional Breathing

Healing your deep core begins with breath. Most people don’t realize that proper breathing patterns are foundational to core strength.

Here’s why it matters: your diaphragm, transverse abdominis (deepest core muscle), and pelvic floor work together as a pressure system. When you inhale, the diaphragm expands and the pelvic floor lowers. On the exhale, both recoil and the deep core engages.

Try this:

• Sit or lie down in a neutral spine position.
• Inhale through your nose, expanding your ribs sideways (not your belly).
• Exhale slowly with your lips pursed, drawing your belly button gently toward your spine.
• Repeat for 5–10 deep, intentional breaths daily.

This simple breathing exercise trains your core to activate during everyday movements and lays the groundwork for strength without strain.

Step 3: Avoid Exercises That Worsen the Gap

If you want to know how to fix diastasis recti years later, one of the most important steps is knowing what not to do. Certain exercises put too much pressure on the abdominal wall and can actually widen the separation.

Here’s what to avoid:

• Crunches or sit-ups
• Traditional planks (without modification)
• Bicycle crunches or Russian twists
• Double leg lifts
• Yoga poses that arch or stretch the abs (like upward dog or boat pose)

Instead of these, focus on movements that engage your transverse abdominis without bulging or “doming” the abdominal wall.

Step 4: Strengthen Your Deep Core Muscles

The most effective way to repair diastasis recti is by strengthening your transverse abdominis (TVA), the deep muscle that acts like a natural corset around your core.

Start with these safe and effective exercises.

Transverse Abdominal Contractions

Lie on your back with your knees bent. As you exhale, draw your belly button toward your spine, engaging your lower abs without holding your breath. Hold for 5 seconds and release. Repeat 10 times.

Pelvic Tilts

Lie on your back with your knees bent. Flatten your lower back into the floor by gently tucking your pelvis. Exhale as you tilt. Hold for 5 seconds, then release.

Leg Marches

Lying on your back, raise both knees to a tabletop position. Exhale and slowly lower one foot to the floor while keeping your core engaged. Return and repeat on the other side.

Modified Side Planks

Support yourself on your elbow and bottom knee. Lift your hips while keeping your core tight. Hold for 10–15 seconds and switch sides.

As you build strength and control, you can progress to more advanced movements under the guidance of a pelvic floor therapist or postpartum fitness professional.

Step 5: Modify Your Daily Movements

You use your core all day long, not just during workouts. If you’re lifting kids, getting out of bed, or carrying groceries, you’re using those abdominal muscles. That’s why everyday movement patterns can either support or sabotage your healing.

Here’s how to protect your core throughout the day:

• Roll out of bed instead of sitting straight up.
• Lift with intention, exhale, and engage your core before picking up heavy objects.
• Wear a supportive garment (like postpartum bloomers or wraps) if recommended, for short periods of time.
• Avoid constipation by staying hydrated and eating fiber-rich foods. Straining puts pressure on your abdominal wall.
• Practice good posture, stack your head, ribs, and pelvis like a snowman to keep your core in a neutral position.

These small adjustments add up to significant gains in healing and stability.

Step 6: Seek Expert Support

Even if it’s been years since you gave birth, working with a pelvic floor physical therapist or postpartum-trained personal trainer can accelerate your recovery. These specialists offer hands-on assessments, personalized programming, and accountability.

Look for providers with certifications in:

• Women’s Health Physical Therapy
• Pelvic Floor Rehabilitation
• Postnatal Corrective Exercise (like The Bloom Method or EMbody)
• Pre/Postnatal Fitness from respected institutions

Many offer virtual appointments or self-paced programs that fit into busy schedules—especially helpful if your kids are, well, everywhere.

Step 7: Give Yourself Grace and Time

Healing diastasis recti years later is absolutely possible—but it doesn’t happen overnight. The connective tissue takes time to regenerate, and the nervous system needs repetition to relearn how to stabilize your core correctly.

Focus on consistency over intensity. It’s better to do 10 minutes of core work daily with good form than to push through high-impact workouts that compromise your healing.

Remember:

• You’re not broken.
• You didn’t miss your chance.
• You don’t need to look a certain way to be strong.

Your body has done incredible things. This next step is about reclaiming how it functions, feels, and supports you.

Reconnect, Restore, and Reclaim Your Strength

If you’ve been wondering how to fix diastasis recti years later, know this: your body is always ready for healing, and so are you. With mindful breathwork, functional movement, and expert support, you can rebuild your core and feel strong from the inside out.

Healing isn’t about getting your “pre-baby body” back. It’s about reconnecting to the body you live in now, with strength, confidence, and care.

You’ve got this. And if you’re looking for a supportive space to start your journey, Peak Women is here for you every step of the way.

Frequently Asked Questions

Can I Really Fix Diastasis Recti Years Later?

Yes! It’s a common misconception that diastasis recti can only be healed in the first few months postpartum. With the right exercises, proper breathing, and consistent core engagement, it is possible to improve diastasis recti, even many years later.

Is Surgery The Only Way To Fix Severe Diastasis Recti?

Not always. Many people with significant separation see real improvement through physical therapy and targeted exercise. Surgery (like a tummy tuck) is generally considered a last resort, typically used when functional issues like hernias are also present.

How Long Does It Take To See Results?

It depends on the severity of the separation and how consistently you follow a recovery program. Some people see noticeable improvements within a few weeks, while others may need several months. Patience and daily practice are key.

Can I Heal Diastasis Recti Without Going To The Gym?

Absolutely. Most exercises that help repair diastasis recti can be done at home with no equipment. Breathing techniques, gentle core work, and mindful daily movement are often more effective than traditional gym workouts.

If you’re nervous about going to the gym, try a women-only gym, like Peak Women. Our supportive trainers are here to help you every step of the way.