Not sure how to check for diastasis recti yourself? Concerned about ab separation? Not to worry, learning How To Check For Diastasis Recti At Home can be done in a few simple steps!
A Quick Look At TheTest
- 🎯 Best For: Understanding your starting point before choosing exercises
- 🩺 What You'll Need: Just your hands, no equipment required
- ⏱️ Time Needed: About 2 minutes to test all three checkpoints
- 📋 What's Included: A visual gap-width chart plus a video demonstration
- 🔁 How To Use This: Test at rest, then again while engaging your core
- ⭐ Why You'll Love It: A clear, private way to know exactly where you stand
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Diastasis recti is most common during and after pregnancy as the abdominal muscles stretch to make room for your baby, but it can happen anytime the core is put under significant strain.
Learning how to self-test for diastasis recti is the first step in understanding what’s going on and how to move forward. In many cases, it can be improved with the right exercises.
As a mom of three, I know how unsettling it can feel to notice a gap or bulge in your stomach, or to realize your core isn’t supporting you like it used to.
The good news? This is incredibly common, and once you know your starting point, you can build a plan to safely rebuild strength with corrective diastasis recti exercises at home and avoid movements that may make it worse.
Jump To
- A Quick Look At TheTest
- What Is Diastasis Recti?
- What Does Diastasis Recti Look Like?
- Symptoms Of Diastasis Recti
- How To Check For Diastasis Recti
- What Your Findings Mean
- Notes On Self Testing
- Common Mistakes Made When Testing
- What To Do If You Have Diastasis Recti?
- When To See A Professional
- How To Check For Diastasis Recti At Home FAQs
What Is Diastasis Recti?
Diastasis recti is when the abdominal muscles (specifically the connective tissue) separate from being stretched—most commonly during pregnancy.
This can lead to poor core engagement and that “mom pooch” look (though there are other reasons you have a mom pouch, too). It can also happen with significant weight changes, and the severity isn’t just about the size of the gap—it’s about how well your core functions.
I go over all of this in my 7-week Heal Your Core program so you know exactly what to do next.
What Does Diastasis Recti Look Like?
At its very base, diastasis recti looks like a bulge or dome in the abdominal wall. This dome appears when the abdominals are trying to engage.
You may also visibly see the separation of the muscles down the middle of the stomach.
Symptoms Of Diastasis Recti
Though I’m going to teach you how to physically check for diastasis recti, below are some common symptoms of diastasis that many moms experience.
- Low back pain
- Bloating
- Belly pouch
- Poor posture
- Leaking and urinary incontinence
Poor abdominal function can also result in issues with your pelvic floor (think leaking). If you’re experiencing any of the above, it’s probably best to test for diastasis rectus abdominis.
How To Check For Diastasis Recti
Prefer to watch it done? The video below walks through the tests, keep reading for the full step-by-step.
Get into position:
- Lie on your back with your knees bent and feet flat on the floor.
- Rest one hand under your head. With the other hand, walk your fingers down the midline of your stomach until they sit about two inches below your belly button, this is your first checkpoint.
Test #1: At rest
- Press your fingers into your belly at this checkpoint and notice how it feels. Springy? Squishy? Do you hit a firm "wall" once you press in 1-2 inches?
- Repeat this at your belly button, and again two inches above it.
Test #2: While engaging your core
- Back at the same checkpoint, take a big inhale, then slowly lift your head about one inch off the ground as you exhale.
- As you exhale, press your fingers into the midline muscles again, this time while they're engaged.
- Lower your head, and repeat at each of your three checkpoints (below, at, and above the belly button).
- At each spot, compare: did your fingers sink in the same amount as they did at rest, or did you feel more tension and resistance?
Remember: width is only part of the picture, how well you can engage the muscles at each checkpoint matters just as much as the size of the gap.
What Your Findings Mean
After you make notes on your test, consider some of the following:
- If your tummy muscles felt the same as when you rested versus lifted your head, chances are you have some diastasis recti and struggle to engage the muscles.
- If you felt some tension on the engagement test, that’s great! But if you’re still experiencing symptoms then there’s still work to do.
- Maybe you only felt a difference at one checkpoint and not the others, that’s ok!
The truth is, it’s not just about how big the gap is (or how deep). What you’re looking for is how well you can engage the muscles in those areas. So, know that function matters more than width.
Notes On Self Testing
In order to get the best idea of your diastasis recti, you’re going to both test at rest and test during engagement during the postpartum period.
Likewise, there are also three areas in which to test diastasis recti: above the belly button, below the belly button, and at the belly button.
Diastasis isn’t just about the size of the gap, but how well you can activate the deep abdominal muscles.
Truth be told, you can still have a large gap but be fully able to engage the muscles necessary for sports, performance, and daily life through mom pooch exercises.
Once this is the case, you no longer need to worry about the abdominal separation.
Common Mistakes Made When Testing
Below are a few things to keep in mind when you test.
- Pressing too lightly
- Only testing one spot
- Not testing during engagement
- Panicking about the gap size
What To Do If You Have Diastasis Recti?
Don’t panic! Again diastasis recti abdominis is very common and very treatable.
What you want to do is focus on first reconnecting your breath with your body. Then look at learning how to pelvic tilt, opening up the upper body as well as teaching your body to engage the deep abdominal muscles.
Here are some great resources to get you started:
You don’t have to stay stuck with a weak core. Heal Your Core shows you exactly how to rebuild strength at home in just minutes a day.
When To See A Professional
Most diastasis recti improves with consistent, targeted work at home. But check in with a pelvic floor PT or your doctor if you notice a bulge that doesn't go away, real pain (not just core fatigue), excessive leaking, or no change after 6–8 weeks of consistent effort, a professional can assess more precisely than a self-test and build a plan around your specific case.
How To Check For Diastasis Recti At Home FAQs
It’s best to wait until at least six weeks postpartum before checking for diastasis. This is because during those six weeks, a lot is still happening body-wise. Your uterus is still enlarged, you’re healing, etc. Give your body time to just be during the first few weeks before checking. After that, you can check any time during the postpartum period.
If you’re working on healing your diastasis recti? You can check your engagement every other week or so. There’s no “schedule”. For some people, learning the activation and healing diastasis recti takes longer than it does for others. Keep yourself on track by checking semi-monthly, and make sure to make good notes about your tests.
You can still check for diastasis if you have a lot of belly fat. Just follow the steps listed to self-test and make sure you’re pushing deep enough to get to the muscles themselves.
Hania says
Such a important topic as not many women are aware they have it! Thank you for writing about it
fitasamamabear says
Very true, thanks for dropping by!
Julia says
Oh, my gosh, thank you so much for sharing this guide! It looks like I do have diastasis recti, so now I'm going to dive into your resources for treating it. Very helpful — thanks again!
fitasamamabear says
Most people do have it so dont' feel like you're alone. If you have questions, feel free to ask!