Diastasis Recti: Do I Have It? (Signs + Self-Test)
Quick take: Diastasis recti is common in pregnancy and postpartum. Here are the signs, a simple at-home finger test (width + depth), and when pelvic floor PT can help.
If you’re noticing a “pooch,” doming/coning when you sit up, or a soft gap down the middle of your abdomen during pregnancy or postpartum, you might be wondering if it’s diastasis recti. Diastasis recti is a separation of the abdominal muscles (the rectus abdominis) that’s common during pregnancy and postpartum—and the good news is you can usually improve it without surgery.
In this guide, we’ll explain what diastasis recti is, the most common signs, and how to do a simple at-home finger test to check for it. We’ll also cover when pelvic floor physical therapy can help and what to do next.
If you’re pregnant or newly postpartum: a small separation can be normal—what matters most is how your core is functioning, not just the size of the gap. And if you’re not sure what you’re feeling, don’t worry—most people aren’t. We’ll walk you through it step-by-step.
“Image used with permission from Pelvic Guru®, LLC as a member of the Global Pelvic Health Alliance. www.pelvicglobal.com”
What is Diastasis Recti?
Our abdominal wall is made up of four muscles. The more superficial layer includes the rectus abdominis (hello six pack!), internal obliques, and external obliques. The deep layer is the transverse abdominis (TrA).
While each of these muscles has a unique function, they all come together at a common midpoint called the linea alba. The linea alba runs down the center of your abdomen from the bottom of your breastbone to the top of your pubic bone.
By definition, a diastasis recti abdominis (DRA) occurs when the linea alba is stretched, creating a separation between the left and right sides of the abdominal wall.
In one study, 100% of women had DRA at 35 weeks pregnant, and about 39% still had it at 6 months postpartum.
Signs You Might Have Diastasis Recti
Diastasis recti can show up differently for everyone. Some people notice it right away in the mirror, while others only feel it when they start moving more postpartum (or when they try to get back into exercise).
Here are a few common signs:
Doming or “coning” down the middle of your belly when you sit up, do a crunch, get out of bed, or lift something heavier
A soft gap or “squishiness” you can feel along the midline of your abdomen (often around the belly button)
A persistent “pooch” or rounded belly that doesn’t seem to match your stage of postpartum recovery
Difficulty engaging your core (it feels hard to “brace,” or your abs feel weak/disconnected)
Low back or hip discomfort, especially during activity or at the end of the day
Pelvic floor symptoms that can co-exist with core changes, like leaking with coughing/sneezing/jumping, heaviness/pressure, or a feeling of instability
It’s also important to know: a small amount of separation can be common during pregnancy and postpartum. What we care about most is whether your core can build tension and support during movement—because that’s what helps you feel strong, stable, and confident in your body again.
(Next up: let’s walk through a simple at-home finger test to check for diastasis recti.)
Why is this important?
Our bodies are designed to move. The linea alba, along with a strong, functioning core, helps the body transfer load during movement from top to bottom, front to back, and left to right.
When that system isn’t working well, some people may feel more vulnerable to discomfort or compensations (often in the low back and pelvic floor). Research on whether DRA directly “causes” pain or pelvic floor dysfunction is mixed, but improving core function and pressure management is still a major part of feeling better.
Diastasis Recti Self-Test (How to Check at Home)
Video: How to check for diastasis recti at home using a simple finger test (width + depth).
Let’s discuss how to do a finger test for diastasis recti as a simple self-assessment.
If you’re postpartum (not currently pregnant): Start by lying on your back with both knees bent and feet flat on the floor. Your arms should be by your side as you lift your head and just your shoulder blades off the floor. Using the fingertips of one hand, measure the space between your abdominal muscles. Pay attention to WIDTH (1 finger, 2 fingers wide, etc.) and DEPTH (can you sink your finger down to the first knuckle or further before feeling a “floor”?). Repeat this process at multiple locations along the midline, including one above the belly button, one at the belly button, and one below. Don’t be surprised to find different measurements at each spot!
If you’re currently pregnant: It may be difficult for you to feel the space between your abdominal muscles right now thanks to the presence of your sweet growing baby. As an alternative, just observe. Start by sitting on the floor with your legs stretched straight out in front of you. Carefully lean backwards as if you were going to lay flat on the floor. Gaze down at your belly and observe the center of your bump, do you see a doming appearance? Using both hands, grab your legs to help yourself come back up to the starting position.
When to See a Pelvic Floor PT for Diastasis Recti
Your gap feels 2+ fingers wide and doesn’t seem to be changing
You see doming or coning with basic movements (getting up, lifting, workouts)
You have back, hip, or pelvic pain along with the separation
You feel weak or “unsupported” through your middle, especially with kids, strollers, or lifting
You’re not sure which exercises are safe and you want a clear, individualized plan
If you’re noticing doming, coning, back pain, or you’re just not sure what exercises are safe for your diastasis recti, our pelvic floor PTs in Atlanta, Alpharetta & Denver can assess your core and build a plan that fits real life (not just a list of “don’t do this” rules).
Curious what rehab can look like? Learn more about our Postpartum Pelvic Floor PT or Pelvic Floor Physical Therapy, or schedule a free phone consult.
Still have questions? Here are quick answers to the most common diastasis recti FAQs.
FAQ: Diastasis Recti
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Diastasis recti is a stretching/widening of the connective tissue (linea alba) that creates a separation between the left and right sides of the rectus abdominis (“six-pack” muscles). It’s common during pregnancy and postpartum.
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Common signs include doming/coning along the midline when you sit up or lift, a soft gap you can feel around the belly button, and a persistent “pooch.” The easiest way to check at home is a simple finger test that looks at both width and depth.
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A small amount of separation can be normal, especially early postpartum. What matters most is whether your core can build tension and support during movement (not just the size of the gap).
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Everyone’s timeline is different. Some people see improvement over the first few months postpartum, while others notice it persists longer—especially if they’re dealing with symptoms like doming, back pain, or pelvic floor issues. The good news is that many people can improve function with the right plan.
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Some people experience low back discomfort or pelvic floor symptoms alongside diastasis recti, but research is mixed on whether diastasis recti directly “causes” those issues. In clinic, we focus on improving breathing mechanics, pressure management, and core coordination—because that’s often what helps symptoms improve.
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If you notice doming/coning, pressure, or bulging with an exercise, it’s a sign your system isn’t managing load well yet. Many people do best by temporarily modifying moves like aggressive crunching/sit-ups, heavy straining, or high-pressure planks—then building back up gradually with better core strategy.
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We recommend that all postpartum women consider seeing a pelvic floor PT for an individualized assessment. It’s the best way to understand how your core and pelvic floor are working together, what your body needs right now, and which exercises are appropriate for your stage of healing. Many online programs can be helpful, but without feedback on form, breathing, and pressure management, it’s easy to do “the right exercises” the wrong way.
Still not sure what’s right for your body? Schedule a free phone consult with our pelvic floor PT team in Atlanta, Alpharetta, or Denver.
Sources:
Lee, Diane. Diastasis Recti: A Clinical Guide for Those Who Are Split Down the Middle. Surrey, BC, Learn With Diane Lee, 2017.
Mota PGF da, Pascoal AGBA, Carita AID, Bø K. (2015). Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Manual Therapy, 20(1), 200–205.