Is It Diastasis Recti? How to Check at Home

By Lony Stewart · Venus Holistic Health & Wellness

Diastasis recti — the separation of your abdominal muscles along the linea alba — is incredibly common after pregnancy, but it's also widely misunderstood. Some separation during pregnancy is completely normal and necessary. The question is whether it closes back up on its own afterward.

A simple self-check

You can get a rough idea at home, though a proper assessment (ideally with ultrasound) gives you a much clearer picture.

1. Lie on your back with knees bent, feet flat on the floor.
2. Place two fingers just above your belly button, pressing gently into your abdomen.
3. Lift your head and shoulders slightly off the ground, as if starting a small crunch.
4. Feel for a gap between the muscles. Note how many finger-widths it measures, and how deep it feels.
5. Repeat at the belly button and just below it — separation can vary along the length of your abdomen.

A gap of two finger-widths or more, especially if it feels soft or deep rather than firm, is worth getting properly assessed.

Why it matters beyond appearance

Diastasis recti isn't just a cosmetic concern. Left unaddressed, it can lead to weakened core support, contributing to low back pain and pelvic floor dysfunction — because your abdominal wall, deep core and pelvic floor all work as one connected system.

What actually helps

Generic ab exercises can sometimes make things worse rather than better. Effective diastasis recti rehab starts with an accurate assessment (ultrasound is the gold standard), followed by a progressive program that rebuilds coordination between your deep core muscles before adding load.