Postpartum women can see improvements in diastasis recti in as little as 8 weeks, while others can take as long as 6 months or more depending on severity.
Many experts agree that if you can fit 3 or 4 fingers into your abdominal separation, you most likely have a severe form.
It is possible to improve your abdominal wall separation years after it happens. As with all things fitness-related, it is never too late to start!
One of the most fundamental exercises you can perform with diastasis recti are pelvic tilts. They will activate the deep core muscle, improve your posture, and your pelvic floor muscle control.
Deep diaphragmatic breathing is another fundamental exercise that helps to activate your deep core muscles. Unfortunately, many women do it incorrectly.
The cat to cow helps to activate the core from a safe position while improving spinal mobility.