Wendy Powell

How Long Does It Take to Heal Diastasis Recti? And What If You’re Not Seeing Progress?

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Pregnant woman in a green dress, gray sweater, and cream hat outside in the snow.

I’m not seeing progress with my diastasis recti recovery. What gives?

What if it’s been three months…eighteen months…three years since you gave birth, but you still feel like you have a new mommy belly

Maybe you figured out that you have diastasis recti (or a gap in your abdominal wall which commonly occurs in pregnancy) and have been working on healing it for some time now. Or maybe you just found out about diastasis recti, but an influencer or celebrity or care provider made it seem like it was a quick fix.

It can be frustrating to be working hard on your postpartum recovery and feeling like you’re getting nowhere. You’re likely asking yourself how long it should take to heal a diastasis recti.

You’re not alone. 

You’re not “bouncing back,” you’re returning to your core

There’s often two ways the wider public talks about common concerns in postpartum — either you’re stuck with them forever or there’s a quick fix. The reality is (like with most things to-do with our bodies), the answer lies somewhere in between. 

With diastasis recti, even if you did a thousand crunches a day, that doesn’t mean you’re actually adding strength back into your core or healing the underlying issue. The gap between your abdominal muscle sets making up diastasis recti is as much an issue of alignment and engagement as it is about muscle strength. Often even moreso. 

Want more effective diastasis recti workouts? Get in line. 

What does alignment even mean here and why is it so critical to an effective diastasis recovery?

We’re talking about proper spinal alignment or posture. It’s incredibly important for our overall health that we are aligned optimally so that we can be stable and strong. This helps keep our organs where they need to be, shoos away aches and pains during our daily functions, and can help build a strong enough foundation that we can work our muscles properly to be fit. 

Many diastasis recti workouts focus a lot on ab exercises without first addressing alignment and stability. MUTU, rather, was built on clinical research suggesting that a thoughtful approach to spinal alignment and breathwork pays off best in terms of recovery. Beyond trying to pay attention to your butt not sticking out too far or being tucked under with your shoulders curled (aka working on good posture), MUTU starts with teaching proper core engagement, pelvic floor exercises (It’s all connected!), breathing techniques for diastasis, and walking. 

For more info on body alignments connection to diastasis recti read our indepth article here.

How long does it take to heal a diastasis recti? When will I start to see progress?

Within our MUTU Mamas community, 94% of new mums saw improvement in their diastasis within 12 weeks. Though some started to see changes within the first six weeks of using the MUTU app, the average was closer to twelve weeks’ time. That might seem like forever, especially if you’ve been working on your healing for some time already, but 12 effective weeks for long-term health and fitness is pretty quick! 

Posture, breath, and proper engagement are effective, but might not feel like a quick fix. Our bodies are incredible and resilient, but we’re used to expecting things to come together as fast as an overnight delivery. It’s going to take a little bit of time, but we promise not eternity. MUTU has been helping mamas for ten years now and in that time, it’s helped thousands and thousands of new mums heal their diastasis recti. 

Things to add to your diastasis recti workouts

Here are a few more things that can potentially shorten your diastasis recovery and improve your overall postpartum health:

Want more information on diastasis recti, including some evidence-based workouts? Check out our diastasis recti main page. 

Life-Changing Results for Moms

  • Approved as safe and effective in Clinical trials
  • Evidence based solution for fat loss, diastasis recti and pelvic floor
  • Stream Pre and Postpartum workouts on-demand from any device
  • Inclusive, expert-led support community
  • Track your step by step progress in the MUTU Hub


  1. I am 49 years old . I have 5 children. My oldest is 32 years of age and youngest 15. I have never had the issue with any of my pregnancies until my last one. I always lost my weight and I thought everything went back to normal. My last pregnancy I had noticed a gap in my abs and never thought anything of it. Now about 4 years ago I started to gain some weight. I found out I had a kidney stone. It never hurt but this Christmas I got up off my bed from kneeling and had a pain worse than labor. When I went to emergency room they asked if I was ever in pain at any time other than that day. I had nothing. They were amazed they said my stone must have been growing for a few years and was lodged in a perfect place. When I moved it unlodged. It was 5cm. They said it was like a pretty big rock. Long story short, this is why I probably started gaining weight. I had it taken out that night. Ut during that time I noticed my stomach had gained some weight. I was always 115 pounds, 5’6 1/2. I always deopped my weight withinn a year of pregnancy but my last one my abs hurt a little more and I felt a gap. They never went back to what they once were. I never said anything, I assumed I was older and it was normal. After the stone, I noticed I had been losing some weight, but my tummy still looked different. A pouch, which I never had. I saw this article, I heard of diastasis recti but never thought I had it. I actually put my fingers on my belly and my abs are seperated about 2 inches. I have had back pain but I associated recently with the stone but I have had it since my last pregnancy. They say you laugh and pee as you get older so I thought it was age. I mean I am only 49 and I am nervous now. Will my belly go back to normal after so long. I see that canoe shape when I do a semi sit up. I think I have actually known something was wrong for years but 5 kids I am busy. I always thought it would get better. Now that I have gained a little weight to me it’s noticeable and I want to fix it. Please tell me that it can be fixed?

    1. Hi Danielle, We are unable to comment re your medical conditions (the kidney stones and associated issues), but with regards to DR and pelvic floor weakness – MUTU can help you with that. Given your medical history and past surgeries, I recommend you clear with your medical doctor the exercises that are in MUTU, and also that you stick with MUTU Core (not the Intensive workouts). Please show your Doctor the Core 1 exercises and if they want you to make modifications due to your medical history then please follow their guidance. Core 1 and progressing to Core 2 are likely safe and beneficial for you but your medical history means we recommend you discuss with your Doctor first.

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