How to Check for Diastasis Recti at Home: Simple Self-Test Guide

You can check for diastasis recti at home in under two minutes using a simple finger-width test while lying on your back. A gap of two or more finger widths between the rectus abdominis muscles usually indicates diastasis recti. Always confirm results with a doctor or pelvic-floor physiotherapist, as this self-check is a screening tool only, not a medical diagnosis.

What Is Diastasis Recti?

Diastasis recti is the separation of the left and right rectus abdominis (the 'six-pack') muscles along the midline of the abdomen. It creates a gap in the connective tissue (linea alba) and often appears as a rounded or 'poochy' belly that doesn't flatten easily.

The condition is extremely common during and after pregnancy because pregnancy hormones and the growing uterus stretch the abdominal wall.

Normal separation: 1 finger width or less
Diastasis recti: 2 or more finger widths

Why Should You Check for Diastasis Recti Yourself?

Knowing how to perform a self-check empowers you to monitor your abdominal separation and avoid exercises that can make it worse. Many women unknowingly perform traditional crunches, planks, or sit-ups that increase the gap, leading to ongoing belly protrusion, lower back pain, or (in severe cases) hernia risk.

A quick monthly self-check lets you track progress and decide when to seek professional help.

How to Check for Diastasis Recti at Home (Step-by-Step)

Follow these exact steps for an accurate self-test:

1. Lie flat on your back on a firm surface (yoga mat or floor) with knees bent and feet flat.

2. Place one hand behind your head for light support.

3. Position the fingertips of your other hand horizontally across your midline at belly-button level, pointing toward your feet.

4. Gently press your fingertips into your abdomen while keeping the muscles relaxed.

5. Slowly lift your head and shoulders just a few inches off the floor (like a mini-crunch). Exhale as you lift.

6. Feel for a gap or soft space between the firm edges of the two rectus abdominis muscles.

7. Count how many finger widths fit into the gap.

8. Repeat the test 2-3 cm above the belly button and 2-3 cm below it, separation can vary by location.

Result interpretation:
0-1 finger width → normal
2+ finger widths → possible diastasis recti

Note any 'coning' or doming (a ridge that appears down the midline) this is another sign of separation under pressure.

Preparing for Your Diastasis Recti Self-Check

You only need a flat surface and comfortable clothing that allows easy access to your abdomen. Perform the test when your abdomen is relaxed (not after a big meal). The best time is first thing in the morning or at least a few hours after eating.

Do not suck in or brace your core during the measurement. Stay relaxed so the true gap is revealed.

What to Do If You Find a Separation

A gap of two or more fingers does not mean permanent damage. Most cases improve significantly with the right approach. Focus on:

1. Proper posture and daily body mechanics (especially when lifting or getting out of bed)

2. Correct breathing patterns (exhale on effort, never hold your breath)

3. Progressive core exercises that activate the deep transverse abdominis and pelvic floor without increasing intra-abdominal pressure

4. Avoiding traditional sit-ups, double-leg lowers, and full planks until the gap closes.

The fastest and safest results come from a structured program. → Start with the free 7-Day

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How Can I Prevent or Reduce Diastasis Recti During Pregnancy?

You can lower the risk and severity of diastasis recti by protecting the linea alba throughout pregnancy.

Key habits include:

1. Using proper rolling techniques to get in and out of bed.

2. Avoiding heavy lifting and high-impact core work.

3. Practicing pregnancy-safe core and pelvic-floor exercises.

4. Maintaining good posture and alignment.

5. Wearing supportive clothing if recommended by your provider.

Starting safe prenatal core work early makes a measurable difference for many women.

Frequently Asked Questions

Is a small gap normal after pregnancy?
Yes. Many women have 1-1.5 finger widths of separation that is considered normal and does not require treatment.

Can diastasis recti heal on its own?
Mild cases often improve in the first 6-12 weeks postpartum. Larger gaps usually need specific exercises and guidance.

When should I see a professional?
See a pelvic-floor physiotherapist or doctor if the gap is 3+ fingers, you have pain, a hernia is suspected, or there is no improvement after consistent safe exercise.

How often should I re-check?
Once a month is usually enough to track progress without becoming obsessive.

I am about to show you how to check if you have diastasis recti when you are at home. But I want you to always consult your doctor when it comes to DR. I am about to show you the simple, at-home test to see if you have diastasis recti.

Please always seek professional medical advice to ensure you get the best treatment for your personal situation.

The diastasis is measured by the number of finger spaces that fit in between the two rectus abdominis muscles.

Normal = 1 finger space separation or less

Diastasis recti = a separation or gap between the rectus abdominis muscles of 2 or more finger spaces.

This means the tissues joining the rectus abdominis muscles have either stretched or split apart. The wider the gap, the larger the separation of these two muscles.

Preparing for Your Diastasis Recti Self-Check

To perform a diastasis recti self-check, you need a comfortable space to lie down, such as a yoga mat on the floor. Wear comfortable clothing that allows you to access your abdominal area.

Before starting, familiarize yourself with the location of your rectus abdominis muscles, which run vertically on each side of your navel.

Understanding where to feel for separation will help you accurately assess for diastasis recti. Watch this video for more detailed steps.

Demonstration Video for Diastasis Self-check

Here's How....

How to Naturally Heal Diastasis Recti

1. Proper body mechanics.
2. Posture and alignment.
3. Core Exercises that involve a gradual progression.
4. Correct breathing techniques.