Diastasis Recti Years After Pregnancy: What 1,000 Moms Taught Us

Ashley Reid, owner of Active Mom Fitness in Philadelphia, PA. Ashley specializes in strength and fitness training during the pregnant and postpartum seasons of life!

Byline: By Ashley Reid, ACSM-EP, EIM | In collaboration with: Restore Physical Therapy and Pelvic Health

Most of what you hear about diastasis recti makes it sound like a new-mom problem. Something that shows up after birth, gets checked at your six-week appointment and either resolves or gets addressed in those early postpartum months. But what if you're three, five, or even ten years past your last pregnancy and something still doesn't feel right in your core?

Diastasis recti postpartum, the separation of the rectus abdominis muscles (your "six-pack" muscles) along the linea alba (the connective tissue that runs down the center of your abdomen), is common during pregnancy as you make room for the baby. And a 2024 study published in Scientific Reports suggests it may stick around much longer than most people realize.

What the research found

Researchers measured the distance between the rectus abdominis muscles in 1,000 moms. The moms were divided into five groups based on how long ago they had given birth: 3, 5, 10, 20, and 30 years postpartum. They found abdominal separation beyond 2 cm was present in 22% to 36% of participants at every single time point, whether 3 years out or 30 years out.

One thing to note is that researchers didn't follow the same moms over 30 years, so we can't say that diastasis recti "gets worse" or "comes back" based on this data alone. We can say that at every time point they measured, a significant number of moms still had it.

What this means for you

If you had your baby years ago and you're noticing core weakness, a visible gap or bulge along your midline, or a feeling that your core just isn't functioning the way it should, this study confirms that you still may have diastasis recti.

This is being shared not to create fear, but to empower you with knowledge and understanding so you can take care of your body. For some moms, that means learning how to engage the transverse abdominis (the deep core muscle that wraps around your torso like a corset) during everyday movements and exercise. For others, it means practicing coordinating your breath with exertion, during activities like lifting your kids or strength training. And for some, it means having a professional evaluation so you can make informed decisions about next steps.

If you’re concerned that you have lingering diastasis recti or sub-optimal core function, your pelvic floor physical therapist can assess and help you build a plan. 

A note from Victoria Clement, PT, DPT, CSCS: It is never too late to make change in regard to core strength! Partnering with a pelvic floor physical therapist can help you find exactly where your weaknesses are coming from and curate an individualized strength training plan for you body. It takes consistency over a period of time to notice changes, but they can happen with perseverance!

You deserve support at whatever stage of motherhood you're in. Talk to your pelvic floor physical therapist if you have questions about your core function. And if you're looking for more guidance on core strength during and after pregnancy, my book Active Mom covers diastasis recti in practical terms, including what it is, exercise considerations, and strategies you can use alongside the work you're doing with your physical therapist.

Ashley Reid, ACSM-EP, EIM, is a prenatal and postpartum exercise and wellness expert and author of Active Mom (Bloomsbury, 2026). Learn more at activemomfitness.com.