Diastasis Recti: A Simple At-Home Self-Check
SaveTo check for diastasis recti, lie on your back with knees bent, place two or three fingers along your midline, and lift your head while feeling for a soft gap between the muscle bands. Note the width and depth. Some separation is normal and most gaps narrow within 3 to 6 months.
Last updated: July 2026
What is diastasis recti, exactly?
Diastasis recti is a widening of the gap between the two bands of the rectus abdominis, the so-called six-pack muscles, along the midline of the belly. During pregnancy the connective tissue down the center, called the linea alba, stretches and thins to make room for the growing uterus, letting the two muscle bands drift apart. Some separation is normal late in pregnancy and in the early weeks afterward, and a common rule of thumb puts it in roughly 2 in 3 pregnancies by the third trimester. It is not a hernia and not a sign you did anything wrong. For many women the gap narrows on its own over the months after birth.
How do you check yourself for diastasis recti at home?
A simple self-check uses your fingers to feel for a gap along the midline while you gently lift your head. Lie on your back with knees bent and feet flat, then place two or three fingers flat just above the navel, pointing down toward your feet. As you slowly lift your head and shoulders a little off the floor, you feel for how many finger-widths of soft gap sit between the firming muscle bands, and how deep the midline sinks. Check at, just above, and just below the belly button, since the gap can differ along its length. A common threshold people use is roughly two finger-widths, about 2 cm, though depth matters as much as width.
What does the size of the gap actually mean?
Gap width matters less than whether the midline can generate tension, so depth and firmness tell you more than finger-count alone. A gap that is narrow and springs back firmly as you lift is generally reassuring, while a wide, deep, soft gap that lets your fingers sink in suggests the tissue still has healing to do. Watch, too, for doming or coning, a ridge that pushes up along the midline when you sit up or strain, which hints that the deep core is not yet managing pressure well. None of this is a diagnosis on its own. A clinician or physical therapist can confirm what your fingers find and put it in context with your symptoms.
How does diastasis recti recover?
Diastasis recti often narrows substantially in the first 3 to 6 months after birth as tissue tension returns, especially with the right core work. Rebuilding the deep core and the pelvic floor after birth together tends to work better than crunches, which can worsen doming early on, and pelvic floor muscle training is part of that foundation 4Ref 4Woodley SJ, Lawrenson P, Boyle R, et al. (2020).Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women.Pelvic floor muscle training is part of rebuilding the deep core, which works alongside abdominal recovery after birth. According to ACOG, a gradual return to exercise in the postpartum period is appropriate once it is comfortable 1Ref 1American College of Obstetricians and Gynecologists (2020).Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804.A gradual return to exercise in the postpartum period once comfortable, supporting core and abdominal recovery. Recovery after a cesarean follows a similar arc, since the separation comes from pregnancy rather than the delivery route. Most women see meaningful improvement without surgery, though a persistent gap can linger and may reappear with a future pregnancy.
When diastasis recti needs a clinician
Most gaps improve with time and core work, but certain findings mean a professional assessment is the smarter next step. A gap that is not narrowing after several months, a midline bulge that appears when you strain, or back, pelvic, or abdominal pain alongside the separation all deserve evaluation. The postpartum visit is a good moment to raise it, since ACOG recommends contact within 3 weeks and a comprehensive review by 12 weeks 3Ref 3American College of Obstetricians and Gynecologists (2018).ACOG Committee Opinion No. 736: Optimizing Postpartum Care.Postpartum care timing: contact within 3 weeks and a comprehensive visit by 12 weeks, a moment to raise abdominal concerns, and the NICE guideline flags persistent postnatal problems for review 2Ref 2National Institute for Health and Care Excellence (2026).Postnatal care (NG194).Defines the postnatal period (about the first 6 to 8 weeks) and flags persistent postnatal problems for review. A pelvic floor physical therapist can build a targeted program, especially if you also notice postpartum bladder leaks. Gale can help you prepare for that conversation.
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Diastasis recti signs to get checked
- —A visible bulge along the midline that appears when you strain can signal a hernia and is a reason to seek clinician review.
- —A gap that is not narrowing after several months, or that is widening, is worth a physical therapy or clinician assessment.
- —Back, pelvic, or abdominal pain along with the gap is a reason to book a review.
- —A midline bulge that becomes firm, very tender, or comes with nausea or vomiting is a reason to seek urgent same-day care.
A midline bulge that turns firm, very tender, or comes with vomiting can mean a trapped hernia and needs urgent care or the emergency room right away.
This article is general health education, not medical advice. A self-check does not replace an exam, and diagnosis and a recovery plan are best made with an obstetric clinician or a pelvic floor physical therapist.
References
- 1.American College of Obstetricians and Gynecologists (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion, Number 804. Obstetrics & Gynecology. doi:10.1097/AOG.0000000000003772 ✓A gradual return to exercise in the postpartum period once comfortable, supporting core and abdominal recovery
- 2.National Institute for Health and Care Excellence (2026). Postnatal care (NG194). National Institute for Health and Care Excellence (NICE). link ✓Defines the postnatal period (about the first 6 to 8 weeks) and flags persistent postnatal problems for review
- 3.American College of Obstetricians and Gynecologists (2018). ACOG Committee Opinion No. 736: Optimizing Postpartum Care. Obstetrics & Gynecology. doi:10.1097/AOG.0000000000002633 ✓Postpartum care timing: contact within 3 weeks and a comprehensive visit by 12 weeks, a moment to raise abdominal concerns
- 4.Woodley SJ, Lawrenson P, Boyle R, et al. (2020). Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews. doi:10.1002/14651858.CD007471.pub4 ✓Pelvic floor muscle training is part of rebuilding the deep core, which works alongside abdominal recovery after birth
4 sources, numbered by first appearance. General health information, not medical advice. AI-assisted editorial content — every citation independently verified. Editorial policy