Diastasis Recti After Pregnancy: Why “Closing the Gap” Isn’t the Goal

If your core feels weaker after pregnancy, if you’ve noticed a gap in your stomach, or you still look a little pregnant even though you’re not,

you are not alone.

A 2026 study found that over 65 percent of postpartum women have diastasis recti. That means about 2 out of every 3 moms experience some level of abdominal separation after pregnancy.

That is normal.

But here is where most women get misled.

The gap itself is usually not the problem. How your core functions is what actually matters.

What Is Diastasis Recti?

Diastasis recti is a separation of the abdominal muscles that happens during pregnancy as your body makes room for your baby.

After delivery, that separation might improve, stay the same, or be associated with symptoms if the core is not working well.

Some women feel completely normal. Others notice weakness, instability, or discomfort.

What the Research Shows

A recent 2026 study looking at postpartum women found:

• 65.6 percent had diastasis recti

• Over half of those were mild to moderate

• Larger babies, over about 7.7 pounds, increased the risk

• Having multiple pregnancies more than doubled the likelihood

• Stronger pelvic floor muscles were linked to lower risk

• Vaginal delivery was associated with lower risk in some cases

What this means is simple.

This is very common, and it is influenced by normal factors during pregnancy. It is not something you caused or did wrong.

Why Focusing Only on the Gap Misses the Point

You have probably seen programs that promise to flatten your stomach or close your gap quickly.

That sounds good, but it misses what actually matters.

You can have a small gap and still deal with pain or weakness. You can have a larger gap and feel strong and capable.

The real goal is not just to close the gap. The goal is to build a strong, coordinated core that works the way it should.

Signs Your Core May Need Attention

Not everyone with diastasis recti needs treatment. But if you notice any of the following, it is worth getting checked out:

• Ongoing low back pain

• A feeling of weakness or instability through your core

• Trouble getting back to workouts

• Bulging or doming in your abdomen

• Pelvic floor symptoms like leakage or pressure

These are signs that the system is not working as well as it could.

What Actually Helps

In our office in Marathon, we focus on restoring how your core functions, not just how it looks.

That usually includes:

Breathing and pressure control

Most postpartum cores struggle to manage pressure well. This is where we start.

Progressive strength

Not random core exercises. A plan that builds real strength step by step.

Real life movement

We want you confident lifting your kids, getting off the floor, and getting back to the gym.

Core and pelvic floor working together

These systems are connected. Ignoring one usually slows progress.

The Biggest Mistake We See

A lot of women are told to just give it time.

Time can help, but it does not rebuild strength, coordination, or confidence.

We regularly see women months or even years postpartum who still feel limited, and they improve once they follow a structured plan.

Diastasis Recti Treatment in Marathon and Wausau WI

If you are postpartum and your core does not feel like it used to, there is a clear path forward.

Our approach is simple:

• Figure out what is actually going on

• Build a plan around you

• Progress you back to the activities you want to do

We are located in Marathon and work with patients from Wausau, Edgar, and surrounding areas.

Frequently Asked Questions About Diastasis Recti

How do I know if I have diastasis recti?

Common signs include a visible gap or bulge in the abdomen, especially when sitting up or straining. Some women also notice weakness or poor control through their core. A proper evaluation can confirm it and, more importantly, determine how well your core is functioning.

Will diastasis recti heal on its own?

For some women, the separation improves over time. But strength, coordination, and function do not always come back on their own. That is why some women still feel weak or limited months or years later.

What exercises should I avoid with diastasis recti?

Movements that create too much pressure through the abdomen too early can make things worse. This often includes aggressive sit ups, crunches, or poorly controlled core work. The key is not avoiding movement, but progressing it the right way.

Can I still work out with diastasis recti?

Yes. In most cases, staying active is a good thing. The focus should be on choosing the right exercises and progressing them appropriately so your core can handle the demand.

Is diastasis recti causing my back pain?

It can contribute, especially if your core is not providing enough support. Many women with diastasis recti also deal with back pain, but the connection is more about function than the size of the gap.

Do I need surgery to fix diastasis recti?

Most cases do not require surgery. Many women improve significantly with the right rehab approach focused on strength and control.

When should I seek treatment?

If you feel weak, unstable, limited in activity, or are dealing with pain or pelvic floor symptoms, it is worth getting evaluated. You do not have to wait and hope it improves.

Final Thought

Your body did exactly what it needed to do during pregnancy.

Now it just needs the right approach to build strength back.