New Diastasis Recti Research - Your Core Is Stronger Than the Gap

A major 2026 scoping review reinforces a message long shared with PregActive mamas: diastasis recti (abdominal separation) is a normal physiological pregnancy adaptation, not a permanent injury or defect. The real postpartum goal is strength, control, function, and confidence rather than obsessing over millimetres of inter-recti distance (IRD).

Published in the Journal of Women's & Pelvic Health Physical Therapy, the review by physiotherapists and researchers Nina-Margrethe Theodorsen, Gráinne Donnelly, and Professor Kari Bø examined 43 studies on postpartum abdominal wall changes.

It challenges outdated restrictions and supports a more practical, function-first approach.

What the Evidence Shows

Abdominal separation happens because your body is making room for your baby. It is a physiological change, not a defect. Almost every woman experiences some widening of the linea alba by late pregnancy.

Key prevalence figures from the evidence:

• Around 60% of women still have an increased gap at six weeks postpartum.
• Roughly 45% at six months.
• About 32% at one year.

Gaps of up to 21-28 mm at six months can still fall within a normal range. There is no universal diagnostic cut-off (thresholds across studies vary widely).

Importantly, abdominal and pelvic floor training does not make the gap worse. Movements that engage the rectus abdominis (such as controlled curl-ups) can temporarily narrow the space, while certain deep-core drawing-in actions may widen it slightly during the exercise itself.

Over time, consistent training reliably improves strength, everyday function, and body image, whether or not the gap fully closes.

Fear-based advice that restricts activity can do more harm than good by reducing movement, damaging body image, and turning a normal change into unnecessary shame.

Related high-quality evidence (including network meta-analyses) supports comprehensive exercise programs that engage both deep and superficial abdominal muscles (often combined with breathing techniques) as more effective than passive or isolated approaches for improving outcomes.

What This Means for Your PregActive Workouts

At PregActive we design short, efficient prenatal and postnatal sessions that prioritise connection and progressive strength. This research supports continuing that approach:

• Focus on coordinated breathing, pelvic floor engagement, and deep core activation (including techniques like our Hug & Wrap sequence) so your core and pelvic floor work together as a system.
• Build strength gradually. Controlled movements that challenge the abdominal wall are safe when you can manage pressure without excessive doming or loss of control. Learn more about safe core exercises during pregnancy and postpartum.
• Track progress by how you move, lift, and feel day-to-day, not solely by finger-width measurements. Use our guide on how to check for diastasis recti at home.
• Keep sessions practical and time-efficient so consistency stays realistic alongside pregnancy or new parenthood. Try targeted options like postpartum core exercises for the lower belly.

If you experience ongoing pain, pelvic floor symptoms (leaking, heaviness), or significant functional limitations, a pelvic health physiotherapist can provide individualised assessment and guidance.

Most women improve substantially with progressive, confidence-building exercise rather than prolonged restriction.

Your body adapted to pregnancy; with the right progressive loading and attention to how you feel, it can adapt again toward strength and resilience. That is the outcome PregActive workouts are built to support.

For pregnancy-specific considerations, see can you do diastasis recti workouts while pregnant and exercises to avoid for diastasis recti.

Frequently Asked Questions

Is diastasis recti a permanent injury?
No. The 2026 scoping review and related evidence describe it as a normal pregnancy adaptation. Prevalence decreases over the first postpartum year for most women, and function can improve even if some separation remains.

Does exercise make diastasis recti worse?
No. Abdominal and pelvic floor training does not worsen the gap. Consistent progressive exercise improves strength, function, and confidence.

What is a normal gap size postpartum?
There is no single cut-off. Gaps up to 21-28 mm at six months can be within normal ranges. Focus on symptoms, strength, and daily function rather than millimetres alone.

How should I approach postpartum core recovery?
Prioritise coordinated breathing, pelvic floor + deep core connection, gradual progressive loading you can control, and tracking real-life function. Short, consistent sessions work well for busy parents.

References

Diastasis Rectus Abdominis: Time to Reconsider Our Approach. A Scoping Review

Article review: Article updated and reviewed by Kerryn Boyle on 27/10/2026.