You Don't Have to Close the Gap: The Diastasis Myth Misleading Thousands of Women

The gap is not the measure of recovery, core function is. A small gap with good tension beats a closed gap with no strength behind it.

Does your diastasis gap have to close to heal?

No. The gap is not the measure of recovery — core function is. Chasing a closed gap as the goal sends thousands of women down the wrong path, measuring progress by the one thing that matters least.

The core thesis

A visible gap does not equal a weak core. A small, persistent gap with good midline tension is far better than a closed gap with no strength behind it. What you're really training for is a midline that holds tension and supports you, not a number measured in finger-widths.

What diastasis recti actually is

Diastasis recti is the stretching of the linea alba, the connective tissue that joins your two vertical abdominal muscles. As the baby grows, that tissue stretches to make room. Nearly all pregnant women experience some degree of separation, and it is a normal adaptation rather than an injury.

Functional diastasis

In a functional diastasis, the separation persists but the tissue stays firm and supportive. This is the goal. A narrow gap with soft, unsupportive tissue is more of a problem than a wide gap with good tension, because tension is what lets the midline transfer load and manage pressure.

A note from Shay

"I once tested a group of fitness coaches for diastasis during a workshop. Three out of five had it." Separation is far more common than most people assume, including in strong, active women, which is exactly why function matters more than the gap.

The real training goal

The aim isn't to close the gap. It's to build a core that can generate tension through the midline, manage pressure correctly, and support you during movement. Get those three things working and the way your stomach looks and feels tends to follow.