Diastasis Recti & Postpartum Recovery, by the Numbers
How common ab separation really is, how it changes over the first year, and what the research says about recovery.
If you are wondering whether your postpartum belly is normal, the data is reassuring: abdominal separation is extremely common, and for most mums it improves over the first year. Here are the key diastasis recti and postpartum recovery statistics for 2026, with sources, so you know exactly where you stand.
Quick answer
Diastasis recti (abdominal separation) is very common after birth. A widely cited 2016 study in the British Journal of Sports Medicine (Sperstad et al.) found it in 60% of women at 6 weeks postpartum, 45.5% at 6 months, and 32.6% at 12 months, so prevalence roughly halves over the first year as many gaps improve, while about 1 in 3 women still have a separation at one year. Separately, around 1 in 3 women experience urinary incontinence after childbirth. The takeaways: a postpartum belly gap is normal, most improve with time and the right core work, and persistent or wide gaps are worth a check with a women's health physio. Results vary from mum to mum.
How common is diastasis recti?
Very common, and most noticeable right after birth. In the Sperstad et al. (2016) cohort, prevalence was highest at 6 weeks postpartum and fell over the following year as the abdominal wall recovered. Here is how the numbers changed over time in that study:
| Timepoint | Diastasis recti prevalence |
|---|---|
| 21 weeks pregnant | 33% |
| 6 weeks postpartum | 60% |
| 6 months postpartum | 45.5% |
| 12 months postpartum | 32.6% |
In other words: if your belly still looks separated in the early weeks, you are in the majority, and the odds improve month by month, especially with consistent core work.
of women have diastasis recti at 6 weeks postpartum
still have it at 12 months (so most improve)
experience urinary incontinence after birth
The postpartum recovery timeline
Recovery is a year-long process, not a six-week one. Major guidelines such as ACOG and the NHS suggest a gradual return to exercise once you feel ready and have had your postnatal check, often around 6 weeks, with earlier gentle breathing and pelvic floor work as comfortable. Connective tissue and core strength keep improving well into the first year and beyond, which is why the diastasis numbers above keep falling from 6 weeks to 12 months. Patience plus consistency beats rushing.
Pelvic floor and other postpartum facts
The core is only part of the picture. Around 1 in 3 women experience some urinary incontinence after childbirth, and pelvic floor symptoms like leaking or heaviness are common but not something you simply have to live with. Evidence-based, breath-led pelvic floor and deep core work helps most mums, and Kegels alone are often not enough, because the pelvic floor works as part of a system with your breath and deep abdominals.
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What the numbers mean for you
A separated postpartum belly is normal, not a failure, most women have one early on, and most improve over the first year. The data supports a calm, consistent approach: gentle breath-led core and pelvic floor work, progressed over months, rather than crash fixes. If your gap is wide, bulging or painful, or you have leaking or heaviness, see a women's health physio, that is exactly what they are for.
Frequently asked questions
How common is diastasis recti after birth?
Very common. A widely cited 2016 study (Sperstad et al., British Journal of Sports Medicine) found diastasis recti in 60% of women at 6 weeks postpartum, 45.5% at 6 months and 32.6% at 12 months. A postpartum belly gap is the norm, especially in the early weeks.
Does diastasis recti go away on its own?
For many women it improves substantially in the first year, prevalence roughly halved from 6 weeks to 12 months in the research, but it does not always fully resolve on its own, and around 1 in 3 women still have a separation at one year. Consistent deep core work improves the odds.
How long does it take to close diastasis recti?
There is no fixed timeline, but the research shows continued improvement across the first 12 months. Many mums see meaningful change over several months of consistent, breath-led core work; a wide or persistent gap should be assessed by a women's health physio.
How common is incontinence after childbirth?
Around 1 in 3 women experience some urinary incontinence after having a baby. It is common but treatable, breath-led pelvic floor and deep core work helps most women, and persistent symptoms are worth a physio assessment.
When can I start exercising after birth?
Guidelines such as ACOG and the NHS suggest a gradual return once you feel ready and have had your postnatal check, often around 6 weeks, with gentle breathing and pelvic floor work earlier as comfortable. Check with your provider first, especially after a C-section.
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Sources: Sperstad JB et al., “Diastasis recti abdominis during pregnancy and 12 months after childbirth,” British Journal of Sports Medicine, 2016 (prevalence figures); Cleveland Clinic on diastasis recti; ACOG and NHS guidance on postnatal exercise and recovery; continence and women's health physiotherapy sources on postpartum urinary incontinence. Figures are indicative population statistics; your individual recovery may differ.
This article is general education and not medical advice. Statistics are population-level and every recovery is individual; results vary from mum to mum. Check with your GP, midwife, or a women's health physiotherapist before starting new exercise.