How to Tell if You Have Diastasis Recti: A Self-Check Guide

Whether you’re currently pregnant or figuring out the different changes in your body postpartum, you’ve likely heard of diastasis recti (DRA). While diastasis recti is a common condition, those “before and after” pictures of severe diastasis recti on the internet can be quite intimidating. And it can leave you in front of a mirror wondering if you just have a postpartum “pooch,” or a true abdominal separation, and how to tell if you have diastasis recti.

Essentially, diastasis recti occurs when the connective tissue called the linea alba (what anchors your core muscles in the middle) stretches and thins. This allows the two sides of your rectus abdominis (the “6 pack” muscles that run vertically on your abdomen) to move apart. 

During pregnancy, a combination of hormonal shifts and the internal pressure of a growing baby causes these muscles to separate to make room. And while rectus diastasis is actually a pretty cool natural adaptation for pregnant women, it can be helpful to learn how to tell if you have diastasis recti in the postpartum. This is the first step you can take in healing your core, with helpful treatments like pelvic floor physical therapy for diastasis recti.

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How to know if you have diastasis recti: Key signs

Diastasis recti doesn’t always cause pain or obvious symptoms, but it changes how your diastasis recti belly looks and manages pressure. Your core is designed to manage “intra-abdominal pressure.” This is the natural internal force that builds when you lift, sneeze, or move. When your linea alba is stretched and thinned, that pressure follows the path of least resistance and “pops” forward.

You might notice:

• Doming or coning: A “football-like” bulge along the middle of your belly when you’re leaning back, getting out of bed, or doing crunches and sit-ups.
• Core weakness: A feeling of weakness like you can’t “brace” your trunk, which makes it hard to feel stable.
• Pressure issues: Increased difficulty managing internal force, which might feel like a “weakness” during bowel movements or lifting.

How to tell if you have diastasis recti: The self-check

While a physical therapist is the gold standard for a diagnosis, you can check for diastasis recti at home with this simple self-check:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Take a deep breath and relax your belly.
3. Lift your head and shoulders slightly (a mini-crunch) just until your shoulder blades leave the floor.
4. Place two fingers at your belly button, pressing gently toward your spine.
5. Wiggle your fingers to feel for a gap between the muscle ridges.
6. Repeat this two inches above and two inches below your belly button.

Interpreting the results for diastasis recti check

When feeling for a diastasis recti, there are two things to check for: finger width and connective tissue tension:

• Finger width: This measures how much your muscles separate. If your gap is wider than two fingers, you may have diastasis recti.
• Connective tissue tension: This is just as important as the width. If your fingers sink deep (like pressing into a soft marshmallow), it suggests the linea alba needs more “spring.” If the tissue feels firm (like a trampoline), your core is managing pressure well, regardless of how wide the gap in your abdominals is.

Not sure if you have diastasis recti or pelvic floor issues? The V-Hive helps connect the dots and guide your next steps.

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Who is at risk for severe diastasis recti?

While anyone can develop diastasis recti (even men and infants!) it’s most often seen during and after pregnancy. But defining what makes a diastasis “severe” is actually quite nuanced in the clinical world.

Traditionally, severity was determined by the width of your gap, called the inter-rectus distance (IRD). But the research is quite mixed when it comes to IRD and symptom severity. Some research suggests that a gap wider than 5 cm may increase the risk of issues like pelvic organ prolapse or hernias.¹ But other research suggests that the width of the gap doesn’t always correlate with your actual symptoms, like back pain or pelvic floor dysfunction.^2,3

In reality, “severity” is often a personal and functional determination, defined by things like how the gap affects your body confidence or whether your linea alba remains soft and “sinky” despite abdominal exercises and physical therapy.^4,5 This is why it can help to focus on your specific functional goals, like managing intra-abdominal pressure, instead of just the width of the gap.⁶

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Frequently asked questions

#1 Does diastasis recti go away on its own? 

Yes, diastasis recti can go away on its own, especially in the first few months postpartum as your body naturally recovers. But for many, the gap can stick around. Fortunately, exercise and physical therapy are highly effective at restoring function and improving the appearance of your belly (even if a small gap remains as a “badge of honor” from growing a human).

#2 What are the treatment options for diastasis recti? 

Treatment options for diastasis recti range from conservative care to minimally invasive surgery:

• Physical therapy: A physical therapist provides a personalized plan to help you regain core strength and function.
• Guided home workout programs: Specialized postpartum core and pelvic floor strengthening.
• Surgery: If rehab doesn’t restore function or if you have a hernia, surgical repair can reinforce your core structure.

#3 Can I have DRA without being pregnant?

Yes. Men, infants, and people who have never been pregnant can develop diastasis recti. Beyond pregnancy, factors like genetics, body size, and chronic excessive intra-abdominal pressure (think heavy lifting with poor form or chronic straining) play a significant role.

#4 How do I get in and out of bed with diastasis recti?

In the late stage pregnancy and early postpartum, weak abdominals and a healing diastasis recti can make it hard to get in and out of bed. The “log roll” technique can help make it a lot easier:

• Getting in: Sit on the edge of the bed. As you exhale, lean sideways onto your elbow while swinging your legs up, keeping your knees together. Roll onto your back as one solid unit.
• Getting out: Reverse the process: Roll onto your side first, then use your arms to push yourself up while keeping your torso and hips aligned like a log.

Manage your diastasis with the V-Hive

If you’ve seen pictures of severe diastasis recti online, please don’t let them scare you. Your body has done something incredible, and your abdominal wall can heal. Identifying how to tell if you have diastasis recti is just the first step of getting back in control of your core.

Whether you choose a physical therapist or an at-home exercise program, treatment can help you feel more in control and confident in your body again. You don’t have to figure out the “right” way to move all by yourself.

Join the V-Hive today to strengthen your pelvic floor and rebuild your core with confidence.

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Sources

1. Sartori, A., et al. (2024). Rectus muscle diastasis in Italian women: determinants of disease severity, and associated disorders. Frontiers in Surgery.
2. González-Muñoz, A., et al. (2024). The Relationship between Abdominal Diastasis and Lumbar Pain Pressure Threshold in Women Who Have Given Birth between the Ages of 30 and 45 Years-An Observational Pilot Study. Medicina.
3. Fei, H., et al. (2021). The relationship of severity in diastasis recti abdominis and pelvic floor dysfunction: a retrospective cohort study. BMC Women’s Health.
4. Keshwani, N., et al. (2018). Relationship Between Interrectus Distance and Symptom Severity in Women With Diastasis Recti Abdominis in the Early Postpartum Period. Physical Therapy.
5. Carlstedt A., et al. (2021). Management of diastasis of the rectus abdominis muscles: Recommendations for Swedish national guidelines. Scandinavian Journal of Surgery.
6. Cavallaro, G., et al. (2025). The Italian national consensus conference on the diagnosis and treatment of Rectus Abdominis diastasis in Post-gravidic Women. Hernia.