Diastasis Recti: The Ab Gap, the Self-Test, and the Moves That Help (and Hurt)

If your belly still looks pregnant months after birth, or you notice a ridge or "doming" down the middle when you sit up, you may have diastasis recti—a separation of the abdominal muscles that's extremely common in and after pregnancy. It's not a sign you did anything wrong, and for many people it improves. Here's how to check, and what helps versus what sets it back.

This is general education, not medical advice. A pelvic floor / women's health physical therapist is the best person to assess and guide you.

What Diastasis Recti Is

During pregnancy, your growing uterus stretches the connective tissue (the linea alba) between the two halves of your "six-pack" muscles, and they can separate down the middle. It's normal to some degree in late pregnancy—the question is how much it persists afterward. Signs include a belly "pooch" that lingers, a visible ridge or doming when you lift your head, or a feeling of core weakness.

The Self-Test

You can do a gentle check at home (or, better, have a PT do it):

1. Lie on your back, knees bent, feet flat.
2. Place your fingers horizontally just above your belly button, pressing gently.
3. Lift your head and shoulders slightly off the floor (a small head raise).
4. Feel for a gap between the muscle edges—how many fingers wide, and how deep/soft it feels. Check above and below the navel too.

A gap of a couple of finger-widths or more, or one that feels soft and deep, suggests diastasis. The depth and tension matter as much as the width.

What Helps

The goal is rebuilding deep core and pelvic floor strength gently and correctly:

• See a pelvic floor / postpartum PT. This is the single best step—they'll assess you and give you the right program.
• Deep core breathing and gentle activation (connecting breath, deep abdominals, and pelvic floor).
• Progressive, guided exercises that build the deep core without straining the midline.
• Good alignment and lifting mechanics in daily life (log-roll out of bed; exhale and engage your core when you lift).
• Patience. Many cases improve over months with the right approach.

What Hurts (Avoid Early On)

Some popular "ab" moves can make diastasis worse, especially early postpartum:

• Crunches, sit-ups, and traditional ab work
• Full planks and push-ups before you've rebuilt the deep core
• Anything that makes your belly "dome" or bulge down the middle (that's a sign of too much pressure)
• Heavy lifting and intense twisting before you're ready
• Returning to high-impact exercise too soon

The rule of thumb: if a movement makes your midline bulge, dome, or cone outward, skip it for now and check your form with a professional.

Don't Panic

Diastasis recti is common, it's not your fault, and it is not the same as a hernia (though if you feel a painful bulge, mention it to your provider to rule one out). Most people make real progress with patience and the right exercises—and surgery is rarely needed.

The Bottom Line

That lingering belly gap is likely diastasis recti—super common, not a failure, and often improvable. Do the gentle finger self-test, see a pelvic floor PT, rebuild your deep core the right way, and avoid crunches, planks, and anything that makes your midline dome until you're ready. Go gently; progress comes over months.

Plan your postpartum recovery support in advance with our birth plan builder.