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!
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.
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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
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 Test For Diastasis Recti
Start by testing in the resting position.
- Lay on your back on the ground with your knees bent and feet flat.
- Lay one arm beside your body and have the other hand walk the fingers down the middle of your tummy until about two inches below the belly button.
- Press in the belly and simply notice how it feels. Does it feel springy? Squishy? Does it feel like you hit a wall once your press 1-2 inches in?
- Repeat this procedure at the belly button itself as well as two inches above it.
Next, test for diastasis recti by trying to engage the necessary muscles:
- Lay on your back on the ground with the knees bent and feet flat.
- Place on hand under your head and have the other hand walk the fingers down the middle of your tummy until about two inches below the belly button.
- Take a big inhale and slowly lift your head about one inch off the ground and exhale slowly.
- As you exhale, press your fingers into the midline tummy muscles.
- When you run out of breath, lower your head and repeat the above step. You want to do this at each checkpoint (below the belly button, at the belly button, and above the belly button).
- At each checkpoint, make note of what you feel: are your fingers going as needed as they did at rest? Is there more tension? Tightness? Does it feel the exact same?
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!
How wide is too wide?
- normal: less than ~2 finger widths
- diastasis: 2+ finger widths
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.
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.
You can test for diastasis recti at home anytime after 6 weeks postpartum. Then, after you begin your exercises, you can retest again every few weeks.
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!