Will My Diastasis Recti Ever Close?

Exercise after C Section
Diastasis Recti is a complex injury and the mechanism of closure isn’t cut and dry

I have many, many clients who have done, Restore Your Core, and closed their Diastasis Recti but still have a pooch. It is super confusing to them because I think we automatically think that once the Diastasis Recti is closed – the abs are flat.

That is not true and that’s why I never, ever try to sell flat abs. These clients are functional but still have a belly. With a Diastasis Recti the entire muscle system of the core is affected. This also affects digestion, which in turn affects other systems. Not to paint a bleak picture, but to be realistic that healing takes time and then some more time.

Connective tissue heals super slow, for example ankle sprains can take years to actually heal. Also, each body presents differently. Some women with a lot more ab fat – close their Diastasis Recti and their abs look flat again. Some women who are super thin – close their Diastasis Recti and still have a belly.

Closing a Diastasis Recti doesn’t equate to flattening the abs. We are sold that idea again and again and it’s not fair. It is important to effectively train your core (you can read about how in this article) but there is no formula, no blueprint, no one way healing looks. How deep a Diastasis Recti is seems to be a very big factor. The deeper the gap – not wider – the longer it can take to close.

Here is What Helps Close a Diastasis Recti:

  • A program like, Restore Your Core, to learn proper core loading strategy and encourage the whole body to take part in healing and getting strong.
  • Diet modification because for many, digestion is affected so certain foods are no longer tolerable. I’m not a dietician and don’t make recommendations but intermittent fasting, no sugar and no gluten has done wonders for many of my clients.
  • Adding more load (once done with a rehab program like Restore My Core ) in the form of weights and harder moves.
  • Myofascial release with an expert on the core system. Barnes and Rolfing are great systems. This is a huge component for many.
  • Cardio!
  • Ditching the fear of movement and changing mindset about outcome and expectations.

If you want a more visual explanation, I encourage you to watch my Facebook video on the subject.

Also, make sure to check out my video: “5 post Cesarean Birth Exercises” to rebuild core strength, specifically in the lower abdominals. These exercises can be done by anyone who wants to wake up the core appropriately and begin rebuilding that core strength.

Helpful? Continue Spreading:

restore your core
"RYC is hands down THE most effective postpartum recovery program I have done, and I have tried them ALL. The focus is on teaching your body how to move/breathe properly while you're on the mat and on balancing and rebuilding your pelvic floor and the rest of your core, so you DON'T have to obsess about your breathe and movement for the rest of the day (unlike other alignment based programs out there)! It's slow and safe, and the cues are spot on to ensure you are doing the moves correctly, but don't let that fool you, it is incredibly challenging! This program has made me stronger than I have ever been with years of exercise and weight training, even stronger than pre-babies."
Shaked , USA
diastasis recti workout
"Restore Your Core is a kick-ass wake up call! Even if you think you're super strong there is so much to be gained and learned from Lauren's program.RYC meets you where you are; and where you are may surprise you, which is awesome. Get ready to truly understand how your body is functioning, learn the tools to fix it, and be part of an amazingly supportive community that Lauren has built and is actively a part of."
Shayne , Canada
"I know... Function over looks, I figured Mother's Day was a good day to re-measure. When I first started measuring I was 32.5 at belly button. I now measure waist and hips, but today, my belly button was 28.5"! So awesome! The Restore Your Core program is working for me!
Ashley , USA
"Just started RYC Core/Flow 3 yesterday. I'm starting to notice that the longer I do RYC, the more aligned I become. Had a whole day of barely feeling my prolapse :). Lauren, I'm pretty sure this is my answer - Alignment actually works!"
Brenda , USA
"Recently purchased Restore Your Core and can't express enough how much I love it! In just a couple of days, I am feeling and seeing changes. I have been a Yoga teacher for 13 years. ...Lauren Ohayon's program is infusing my personal practice with the missing pieces for my body."
Cathy , USA
"I seriously have been working on this for 3 years and your program and advice has been the only avenue that has helped me to achieve this! I've tried mutu, have seen tons of PT's to help me strengthen my core and i just couldn't make progress.Thank you!!!"
Lauren , USA
diastasis recti workout
"Before RYC I used to think that, when you have a diastasis recti, you are doomed to do very few boring exercises, that you have to close your gap, and that you should avoid lifting weights and doing cool stuff. None of this is true: RYC has taught me to move my body correctly in every movement I do, and I can finally practice different sports knowing the variations that will not put my core at risk, plus I can lift my heavy children without feeling pain!
Elisa, UK