How to Check for Diastasis Recti After Pregnancy

Diastasis recti, or abdominal separation, is a common condition many people experience during or after pregnancy. It happens when the left and right sides of the rectus abdominis muscles (the “six-pack” muscles) separate due to the pressure of a growing bump. While it’s natural to be curious about your post-pregnancy body, checking for diastasis recti is a simple way to understand how your core has changed and see what exercises or steps might help you heal.

Here’s a step-by-step guide to check for diastasis recti on your own and what to do if you suspect you have it.

1. Understand What Diastasis Recti Is

During pregnancy, your abdominal muscles stretch to accommodate your growing baby. Sometimes, the connective tissue (linea alba) that runs down the center of your abs becomes stretched out and weakened. This can create a gap, and if it doesn’t heal on its own after delivery, it’s referred to as diastasis recti. For many people, this gap will close over time, but for others, a bit of extra support—often through specific exercises—can help bring the muscles back together.

2. Find the Right Time to Check

It’s generally best to wait a few weeks after giving birth before checking for diastasis recti. The body is already in recovery mode right after delivery, and some natural separation is normal at that time. Around 6 to 8 weeks postpartum, the gap should start to close on its own, so this is a good time to check. However, if you’ve had a cesarean section, or if you’re experiencing significant discomfort or other postpartum symptoms, talk to your doctor before checking or doing any exercises.

3. Lie Down on Your Back

To check for diastasis recti, you’ll want to lie down on your back on a flat, comfortable surface. Bend your knees and place your feet flat on the floor. Relax your head and shoulders, and take a few deep breaths to settle into this position.

4. Locate the Midline of Your Abdomen

Find your belly button, as this is typically the area where diastasis recti is most visible. The separation can extend above or below the belly button, so you’ll be checking along the midline from your rib cage down to the pubic bone.

5. Use Your Fingers to Check the Gap

1. Start by placing two fingers just above your belly button.

2. Gently press your fingers into your abdomen while exhaling, which helps relax the muscles.

3. Lift your head slightly off the floor, as if you’re doing a small crunch, while keeping your shoulders down. As you do this, you’ll feel the muscles contract.

4. Move your fingers along the midline, both above and below your belly button, to feel if there is a gap between the muscles.

You’re checking both the width and depth of the gap. Try using a few fingers to see if there is a larger gap and note how many fingers fit horizontally. You may also feel how deep the gap goes by pressing gently to see if it’s shallow or if you can push your fingers deeper between the muscle.

6. What to Look for in Your Diastasis Recti Check

Here’s how to interpret what you’re feeling:

• A Small Gap (1-2 fingers width): This is fairly common, especially within the first few months postpartum. In many cases, a small gap may close on its own or with gentle core-strengthening exercises.

• A Larger Gap (3 or more fingers width): A gap of 3 or more fingers may indicate diastasis recti. This may need some targeted exercises to help close, and a professional (such as a physio) can guide you on specific exercises.

• Depth of the Gap: If you can press deep between the muscles, this might indicate that the connective tissue is weaker and may need extra strengthening.

7. If You Discover Diastasis Recti, Don’t Panic!

Finding diastasis recti can feel intimidating, but it’s actually quite common, and there are plenty of ways to address it. Many people find that targeted exercises help them heal. Gentle, controlled movements that focus on engaging and strengthening the core—like deep breathing exercises, pelvic tilts, and modified core work—can go a long way. Avoid exercises that may put additional strain on the abdomen, like crunches, sit-ups, or planks, until the muscles have healed.

8. Consider Working with a Physio

If you have a larger gap, are experiencing back pain, or feel unsure about how to proceed, working with a physio therapist can be a huge help. Physios who specialise in postpartum recovery can assess your core strength and teach you exercises tailored to your body’s needs. They can also monitor your progress and help you safely return to activities you enjoy.

9. Be Patient with Your Body

Healing diastasis recti takes time, and every person’s journey is different. Many people see progress with consistent, gentle core exercises, but it can take weeks or even months. Focus on slow, mindful movements, and give yourself credit for each small step forward.

10. Diastasis Recti and Daily Life

When you have diastasis recti, the way you move can make a big difference. Here are a few tips for supporting your core:

• When Lifting: Use your legs and keep your back straight. Avoid heavy lifting when possible.

• Getting Up: When moving from a lying down position, roll onto your side first and then use your arms to push yourself up to avoid straining your core.

• Engaging the Core: Practice engaging your core by drawing in your belly button gently, as if you’re trying to zip up a pair of snug jeans. This is a great exercise that can be done any time to support the healing process.

In Summary

Checking for diastasis recti is a simple, empowering way to understand your postpartum body. If you do have diastasis recti, remember that healing is possible with time, consistency, and the right exercises. With patience and the right support, you can strengthen your core and feel strong and stable once again.