Heal Diastasis Years Later and Reclaim Your Core

For years, you’ve probably heard the myth: if you didn’t fix your “mummy tummy” within the first year after giving birth, you missed your chance. Maybe you were told that Diastasis Recti (DR)—the separation of the abdominal muscles—is now permanent, and surgery is the only option left.

If you’re a mom whose kids are past the toddler stage, or even school-aged, and you still notice that abdominal doming, pooch, or lack of core connection, I want to give you the answer you need to hear:

It is absolutely NOT too late to heal Diastasis Recti.

As an expert in postpartum core recovery, I know the frustration of feeling disconnected from your core years later. The good news is that the scientific focus has shifted. True healing isn’t just about closing the gap. The actual healing of your belly is about rebuilding the function, tension, and stability of your entire core system. This is something you can absolutely improve, regardless of how many years have passed since your last pregnancy.

Here is the straightforward guide on why healing is possible years later and the progressive steps you need to take.

The Myth: Why “Closing the Gap” Is Not the Goal

When you look down and feel a gap between your abdominal muscles, you are feeling the linea alba, the connective tissue that stretched during pregnancy. For years, fitness advice focused solely on shrinking this gap.

The Reality: The gap size matters far less than the tension and stability of the tissue.

Think of the linea alba like a trampoline. After pregnancy, the trampoline might be stretched out and floppy. Even if you “close” the sides, if the trampoline remains floppy, it can’t support internal pressure (like when you cough or lift something).

True healing means restoring the tension so that the connective tissue feels firm under pressure. This restoration is achieved through consistent, progressive strength training—not just simple exercises.

Why You Still Haven’t Healed (The Missing Link)

If you’ve tried simple “Diastasis Recti exercises” you found online (like beginner Kegels or gentle leg slides) and saw no progress, it’s likely for one of two reasons:

1. You Never Built the Foundation

You must start with mastering intra-abdominal pressure (IAP) management. This is the key skill that determines if your core can handle any exercise. If you haven’t mastered the Core Reconnection Breath—syncing your breath with your deep core and pelvic floor engagement—any plank or crunch you attempt will likely push pressure out instead of stabilizing you.

2. You Stopped at the “Beginner” Stage

Most free online exercises are designed for the very early postpartum phase (0-12 weeks). If you are years out, your body needs to be challenged with progressive overload to stimulate tissue adaptation and rebuilding.

If you can already do a gentle core breath without doming, you need to graduate to multi-plane movement, rotational exercises, and gradually higher resistance. The body heals and adapts when it’s given the right challenge, not just endless easy repetitions.

Your 3-Step Roadmap to Healing Years Later

This is the general path to restoring core function, no matter how much time has passed:

Step 1: Re-Establish Communication (The Breath)

Spend 1–2 weeks exclusively focused on the Core Reconnection Breath. Practice it in different positions (lying down, sitting, standing). You must feel a gentle, controlled engagement of the deep core and pelvic floor on the exhale without straining or bearing down.

Step 2: Introduce Load and Function (The Progression)

Once the breath is mastered, you begin the progression. This means moving through foundational exercises that teach your core to manage pressure while you move your limbs.

• Example Progression: Start with seated breathing, move to hip slides, then heel taps, then gradually add light weight or resistance.
• The Key: Your core must remain stable (no doming) throughout the entire movement. If you see doming, the exercise is too hard, and you regress.

Step 3: Integrate Full Body Strength (The Real World)

True core healing happens when you challenge your core in real-life functional movements: standing, lifting, carrying, and rotating. This includes movements like squats, deadlifts, rotational chops, and farmer’s carries. Your core must act as the stable center while your limbs perform the work. This is how you strengthen the linea alba to withstand your daily life.

Stop Guessing. Start Healing. Expert Guidance is Coming Soon!

The hardest part about healing years later is knowing exactly which exercises to do and when to safely progress. If you jump from a basic heel tap to a full plank too soon, you risk wasting time or causing injury.

What you need is a complete, structured roadmap that guides you from the very first breath all the way to advanced strength training.

I am excited to announce that my brand new, expert-guided digital library is scheduled to launch this January!

This library is built specifically for the overwhelmed mom, whether you are 6 weeks or 6 years postpartum. It provides:

• Video Lessons: Detailed instruction on the Core Reconnection Breath.
• Progressive Plans: A clear, week-by-week program that gradually increases the challenge, ensuring you heal safely.
• Advanced Techniques: Routines designed to strengthen that fascia tension years after giving birth.

Stop piecing together random routines from the internet. Focus on the progression, and soon, you will have the full toolkit you need to finally restore your core. Until then, remember: healing is always possible, and the best time to start is today.