Diastasis recti abdominis (DRA) is defined as the widening of the rectus abdominal muscle along the linea alba, which connects the two sides of your “six-pack” muscles. 

While it’s most commonly seen during the third trimester of pregnancy, it can also affect men, middle-age people with obesity, newborns, and even toddlers. This separation often leads to visible doming or bulging outwards of the abdominal wall.

A common and natural part of pregnancy

Nearly 100% of pregnant women experience some degree of DRA by the 35th week of pregnancy. It’s a natural and normal physiological change as the abdomen expands to accommodate the growing baby. 

A 2021 study found that 57% of asymptomatic individuals had a DRA greater than 2 cm, showing that diastasis can exist without pain or dysfunction.

If you try looking up the prevalence of diastasis recti online, you’ll find a wide range of percentages of women. That’s because there’s no standard agreement on how much separation qualifies as DRA. In the majority of studies, a 2 to 4 cm gap is considered a diastasis.

Understanding the role of the linea alba

The linea alba is a fibrous structure formed by the collagenous-tendinous insertion of the external obliques, internal obliques, and transversus abdominis. It plays a crucial role in the stability of the abdominal wall and trunk. That’s why it’s important to engage all abdominal muscles, not just the deep core.

Exercise is the cornerstone of recovery

Exercise is the key treatment for diastasis recti. Rebuilding strength after DRA starts with engaging the transverse abdominis, along with a proper pelvic floor contraction. But recovery doesn’t stop there. We also need to activate all the abdominal muscles (rectus abdominis, internal and external obliques) while making sure to progressively increase the load on the abdominals. Avoid rushing the process, and focus on working towards functional exercises as well. 

The goal is for your core to be strong and stable during all types of daily movement, not just during workout “positions”.

Be patient with your healing process

In the first 3 months postpartum, the diastasis is still greatly affected by the hormone relaxin, so it should not even be assessed (unless you’re experiencing pain or limitations). 

Most people reach a recovery plateau around eight months postpartum, but true healing of connective tissue can take 1 to 3 years.

Contrary to what’s often portrayed on social media, there is no quick fix to DRA. Give yourself time, and remember that progress looks different for everyone.

A Visible Gap Doesn’t Equal Dysfunction

One of the most important things to understand about diastasis recti is that they do not directly correlate with function. Some people have a large separation without any symptoms, while others have a small gap but experience discomfort or pain.

What truly matters is learning how to activate your abdominal wall and pelvic floor with proper motor control. That’s the foundation for safe, effective movement, and long-term recovery. 

Perineal and pelvic floor physiotherapy can be a valuable tool to guide you through this process. Don’t hesitate to book an appointment!

Sources:

Course notes by Alana Delvin BMR, PT, DPT for Intrapartum and Postpartum Considerations for Physical Therapy, April 2025. Kaufmann, R. L., Reiner, C. S., Dietz, U. A., Clavien, P. A., Vonlanthen, R., & Käser, S. A. (2022). Normal width of the linea alba, prevalence, and risk factors for diastasis recti abdominis in adults, a cross-sectional study. Hernia : the journal of hernias and abdominal wall surgery, 26(2), 609–618.