Diastasis recti: the self-check, what helps and what to avoid
What diastasis recti is, how common it is after pregnancy, a simple self-check, what helps, what to avoid and when to see a physiotherapist.
The short answer
Diastasis recti is a widening of the line between the six-pack muscles, common after pregnancy. Check it lying down with your fingertips, and focus on breathing, deep core work and smart lifting.
- Stop any move that makes your belly dome, and see a pelvic health physiotherapist for a wide, soft gap or pain.
Diastasis recti is a widening of the line between the two halves of your six-pack muscle, the rectus abdominis. It is very common during and after pregnancy, often narrows over the first year, and can usually be managed with the right breathing, gentle core work and clear rules about what to avoid.
This guide is education, not medical advice. If you have pain, heaviness, a bulge, bleeding, or leaking that is getting worse, see your doctor or a pelvic health physiotherapist before you start.
How common is it?
In a study of first-time mothers published in the British Journal of Sports Medicine, about six in ten women had a gap six weeks after birth, and the share fell over the first year, with roughly a third still having a gap at twelve months. Tension in the line matters as much as the width.
The self-check
- Lie on your back with your knees bent and feet flat.
- Place your fingertips across your midline, just above your belly button, pointing toward your feet.
- Lift your head slightly as you breathe out, as if looking at your knees, and feel the muscle edges move in toward your fingers.
- Measure width and depth. Count how many fingers fit, and notice whether they sink softly or meet a firm, springy line.
- Repeat above and below your belly button, and write the three numbers down.
A gap of up to about two finger-widths is common. A firm line is a good sign even if it stays. A wide, soft gap, a bulge at the belly button or along your scar, or pain is a reason to see a pelvic health physiotherapist.
What helps
- Breathing. Breathing out and gently lifting your pelvic floor and lower belly before effort is the foundation. See pelvic floor exercises.
- Gentle deep core work. Pelvic tilts, heel slides, bridges, dead bugs and bird dog build tension in the line without pushing outward. See deep core exercises.
- Smart lifting. Bring loads close, breathe out as you lift and avoid holding your breath and bearing down.
- Posture and movement. Change position often, and roll to your side to get out of bed.
What to watch while you heal
- Doming or coning: a ridge or tent along the middle of your belly when you sit up or lift. It means the pressure is too much. Change the move or the breath.
- Crunches and full sit-ups are often paused until you can control the line, and replaced with dead bugs and side planks.
- Heavy lifting and high impact can wait until the line stays firm in daily life and there is no leaking, heaviness or pain.
Is there a cure?
There is no single gold-standard treatment. Exercise, especially for the deep core, is the usual first step, and a literature review found that abdominal exercise during pregnancy lowered the risk postpartum. Some women keep a gap and are strong and symptom-free, and a few need surgery for a hernia or persistent symptoms. A pelvic health physiotherapist can assess you.
A guided plan
The Core Reset Edit includes the diastasis self-check, red flags and an eight-week progression from lying down to lifting, with a workbook where you log the gap every two weeks. It is education, not medical advice, and it never promises a flat stomach.
Sources: ACOG: exercise after pregnancy · NHS: what are pelvic floor exercises?
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Questions people ask about this
What is diastasis recti?
A widening of the connective tissue between the two halves of the rectus abdominis, the six-pack muscle. It is common in and after pregnancy and often narrows over the first year.
How do I check for diastasis recti?
Lie on your back with knees bent, lift your head slightly while breathing out, and feel across your midline above, at and below your belly button. Note how many fingers fit and how firm the line feels.
Which exercises should I avoid with diastasis recti?
Many physiotherapists suggest pausing crunches and full sit-ups until you can control the line, and stopping any move that makes your belly dome or tent along the middle.
Will diastasis recti go away on its own?
It often narrows during the first year, but not always. Gentle deep core training helps, and a pelvic health physiotherapist can tell you if you need more.
