Beyond the gap: regaining strength and function with diastasis recti
If you’re an active female navigating postpartum recovery, chances are you’ve heard of diastasis recti abdominis(DRA). Maybe you’ve noticed changes in your core after pregnancy, or perhaps you’ve been told you need to “fix the gap.”
The truth? There’s a lot of misinformation out there about DRA. Let’s break it down and talk about what it really means for your strength, function, and return to training.
What is Diastasis Recti?
DRA is often described as a “separation” of the abdominal muscles, but that’s misleading. What’s actually happening is an elongation and thinning of the linea alba (the connective tissue between the rectus abdominis, or “six-pack” muscles).
During pregnancy, this is a normal and expected adaptation that allows your body to make room for your growing baby. Nearly every pregnant person will experience some degree of DRA — it’s expected, not abnormal.
After delivery, this tissue often begins to remodel and recover on its own, but for many women, focused rehab can help improve strength, control, and confidence in their core.
Why “Closing the Gap” Isn’t the Full Story
For years, DRA was measured by the size of the gap between the abdominal muscles (the inter-rectus distance, or IRD). Many women were told that the goal of rehab was to “close the gap.” But research now shows that the size of the gap isn’t the best indicator of function or strength.¹
What matters most is how your core works during movement — its ability to generate tension, stabilize your trunk, and respond under load. Some women with a visible gap have no symptoms and can perform at high levels, while others with a very small gap may struggle with pain, weakness, or difficulty lifting. This is why the way your core functions is far more important than how it looks in a measurement.
Why DRA Looks Different for Everyone
DRA doesn’t have a one-size-fits-all presentation. Several factors beyond strength influence how it shows up, including:
Natural differences in connective tissue and skin elasticity
Body composition
Hormonal changes that affect tissue healing
Breathing and bracing strategies that impact abdominal pressure
Training history and athletic demands
Because of these variables, no two women with DRA will look — or function — the same. That’s why effective treatment must go beyond the gap measurement and instead focus on helping you rebuild strength and confidence in movement.¹
The Timeline: What to Expect
DRA recovery is a gradual process, not a quick fix. With consistent rehab, improvements in tension, control, strength, and the IRD can happen steadily over time.
It’s also important to remember that genetics, tissue properties, and body composition all play a role in how quickly or completely the gap itself may narrow. Even if the gap doesn’t fully close, functional improvements — like lifting heavier, moving without pain, and regaining core stability — are entirely possible.
Building True Core Resilience
At Athletes’ Edge Physical Therapy, we focus on much more than narrowing the IRD. Our approach to DRA rehab includes:
Teaching optimal abdominal wall engagement across the transverse abdominis, obliques, and rectus abdominis
Coordinating the deep core with the diaphragm and pelvic floor to optimize intra-abdominal pressure and to prevent excessive pressure in the system
Training the core in multiple planes of movement — not just neutral, but also through rotation, bending (in all directios), and functional movement patterns
Improving whole-body strength and coordination- so your core integrates with the rest of your system during lifting, running, and daily activity for optimal support
This creates a resilient core that supports you during workouts and daily life.
The Bottom Line for Active Women
Diastasis recti is a normal part of pregnancy and early postpartum. It doesn’t mean your core is “broken,” and it doesn’t mean you can’t get back to the activities you love. Instead of obsessing over the size of the gap, the focus should be on restoring function, strength, and resilience in your core — so you can return to lifting, running, and sport with confidence.
If you’re ready to take the next step, schedule an appointment with us at Athletes’ Edge Physical Therapy. Together, we’ll create a plan that supports your body’s adaptations and gets you back to doing what you love — stronger than ever.
Reference
Sperstad JB, Tennfjord MK, Stafne SN, et al. Diastasis recti abdominis (DRA) in abdominal exercises—signal or noise? Br J Sports Med. 2024;59(8):557-559. doi:10.1136/bjsports-2023-108387