What's the Deal with Diastasis Recti? - Part 2 - How To Heal It

By Kim Vopni, The Vagina Coach — Certified Pelvic Floor Fitness Specialist · Published December 23, 2019

Direct Answer: Healing diastasis recti isn’t about doing more crunches — it’s about restoring tension and function to the linea alba. Kim’s ABC approach — Alignment, Breathing, and Coordination — gives you a simple, progressive framework: fix your posture and alignment first, layer in diaphragmatic breathing, then add coordinated movement to rebuild core function and safely close the gap.

Key Takeaways:

• Healing diastasis recti is about restoring tension and function in the linea alba — not just closing the visible gap.
• Kim’s ABC method — Alignment, Breathing, Coordination — is the foundation of every diastasis recovery plan.
• Good posture and alignment reduce pressure on the abdominal wall and set up more effective breathing mechanics.
• Diaphragmatic breathing coordinated with the pelvic floor helps manage intra-abdominal pressure, which supports the linea alba as it heals.
• Once alignment and breath are dialed in, coordinated core movement (“Core-ordination”) helps the deep core system work together during daily life and exercise.

A Prescription for Diastasis Recti

In my last blog, I talked about what diastasis recti is Part 1. Though much more research is needed in order to fully understand it, we do have some information that can help point us toward healing strategies.

Here I share with you my strategies for helping clients improve the integrity of the linea alba which sets them up for a return to optimal core function.

Prevention during pregnancy, as well as taking advantage of the first eight weeks post-partum are essential.

But if you are like many women and lack of knowledge and awareness during pregnancy means you are still struggling many years later with a weak core, I can still help!

Ultimately, there is no one prescription.  Everyone is different, but one thing I know is that I always start with alignment and posture. Then I add in the breath and then I add in movement to regain coordination - the ABC's - Alignment, Breathing, Coordination.

Alignment

Alignment is key, as well as the posture you choose throughout the day.  Keeping your ribcage over your pelvis is one of the biggies, along with straight feet and a tailbone that is un-tucked.  

Being properly aligned and choosing optimal posture will help your core function normally and limit the likelihood of developing compensatory strategies.

Check out this visual explanation:

It's Not Just About Closing the Gap

Everyone is concerned with closing the gap, but it is more important to get the linea alba (the connective tissue that holds the two recti in place) tensioning properly; how you do that is through the pelvic floor (and alignment and breathing).  

When I test for diastasis I have my client do a head lift so I can get a sense of how far apart the rectus muscles are and if they are even able to approximate (move closer to the midline).  

I also feel for the integrity of the connective tissue before they curl up, and then as they curl up to see if it tensions or not.  The next step is to ask my client to do a pelvic floor contraction (a kegel) and then do the head lift again.  I am checking to see if tension develops in the connective tissue when they contract their pelvic floor and then do a head lift.  

If it does then there is not a real cause for concern, despite the gap.  If it doesn’t then I need to help determine what in their core is over-working or under-working and get them set up so the over-workers can ease up and the under-workers can get back to work!

Here's a video I made showing how to do a self-assessment for diastasis recti: 

Core Breathing and Physio

Incorporate core breathing into your daily routine - 30 seconds to one minute. This is especially important if you are pregnant. 

If you are reading this and still pregnant, start the Prenatal programs now.

See a pelvic floor physiotherapist who can help you connect with your pelvic floor – the pelvic floor is key in your inner core function and in healing a Diastasis.

Awareness is Key

Awareness is key and can help minimize DRA.  The first eight weeks postpartum are critical for healing, so take advantage of that.  Common ‘core’ exercises can actually do more harm than good so find physiotherapy and fitness professionals who can help you with the ABC’s – Alignment, Breathing and Coordination (or Core-ordination as I like to call it!).

Recommended Program

The Buff Muff App will help you finally get clarity on the elusive kegel and teach you how to activate your pelvic floor appropriately and then add it to movement. 

Related Reading:

• What’s the Deal with Diastasis Recti? – Part 1
• Kegel Your Way to a Stronger Core
• Your Core and Pelvic Floor
• What is “THE CORE”???
• The Best Core Exercise You’re Probably Not Doing

Frequently Asked Questions

What is diastasis recti?
Diastasis recti is a separation of the two sides of the rectus abdominis muscle at the linea alba, the connective tissue running down the midline of the abdomen. It commonly occurs during pregnancy but can also affect anyone whose abdominal wall has been placed under excess pressure.

Can diastasis recti be healed without surgery?
Yes. Most cases improve significantly with a progressive plan that restores alignment, breathing mechanics, and coordinated core function. Surgery is generally only considered when conservative approaches haven’t resolved function or when there is a hernia present.

How long does it take to heal diastasis recti?
It varies by individual, but many women notice improvements within a few weeks of consistent practice, while full functional recovery can take several months. Consistency with alignment, breathing, and coordinated movement matters more than speed.

What exercises should I avoid with diastasis recti?
Traditional crunches, sit-ups, and moves that cause your belly to dome or bulge along the midline should be avoided until you’ve rebuilt tension in the linea alba. Focus instead on breath-coordinated core work that keeps the abdominal wall supported.

What are the ABCs of diastasis recti recovery?
ABC stands for Alignment, Breathing, and Coordination — Kim’s framework for healing diastasis recti. You start by correcting posture and alignment, add in diaphragmatic breathing, and then layer in coordinated movement to restore core function.

Do I need a pelvic floor physiotherapist for diastasis recti?
Working with a pelvic floor physiotherapist can be very helpful for an individualized assessment, especially if you have persistent gapping, leaking, pain, or a hernia. Many women also see great results combining professional guidance with a structured program like the Buff Muff App.

If you enjoyed this article, you might also like our episode:
PeptiStrong™ for A Stronger Pelvic Floor with Dr Nora Khaldi

Listen to the episode