Is the gap actually closing? Here is how to check
A calm, at-home way to gauge whether your tummy separation has healed, plus the signs that matter more than a single number.
Quick answer
You can get a good at-home sense of whether your diastasis recti has healed by lying on your back, knees bent, and doing a small head-lift while you feel along your midline for the gap between your abdominal muscles. Many clinicians treat a gap of roughly two finger-widths or less that also feels firm (you can generate tension along the midline rather than sinking into a soft, doming gap) as "functionally healed." Width alone is not the whole story: how much tension and support you can create through the connective tissue matters just as much. For a definitive assessment, see a women's health (pelvic) physiotherapist.
"Has my diastasis recti healed yet?" is one of the most common questions mums ask once the newborn fog lifts and they start eyeing their midsection again. It is a fair question, and the honest answer is that "healed" is less about a single measurement and more about how your midline looks, feels, and behaves under load. This guide walks you through a simple self-check, explains what the result means, and tells you when it is worth getting a professional opinion.
What "healed" actually means
Diastasis recti (sometimes called abdominal separation or "tummy separation") is a widening of the linea alba, the band of connective tissue running down the centre of your abdomen between the two halves of the rectus abdominis. During pregnancy this tissue stretches to make room for your growing baby, and for many mums it partially or fully draws back together over the months that follow.
Recovery is usually described in two ways that work together:
- The gap (width): how far apart the muscle bellies sit, often measured in finger-widths or centimetres at, above, and below the belly button.
- The tension (function): whether the connective tissue can transfer force, so the midline stays firm and supportive rather than soft, doming, or "sinking" when you engage your core.
A midline can narrow but still feel weak, and occasionally a slightly wider gap can still function well if you can generate good tension across it. That is why physiotherapists assess both. The UK's NHS notes that in many women the separation improves substantially in the first months after birth, while a proportion have a gap that persists and benefits from targeted core work.
How to check your diastasis recti at home, step by step
This is a screening check, not a diagnosis. Do it gently, and stop if anything is painful.
- Lie on your back with your knees bent and your feet flat on the floor or bed. Let your shoulders relax.
- Place your fingertips just below your belly button, pointing down toward your toes, with your palm facing you.
- Lift your head and shoulders slightly off the surface, as if starting a very small curl-up, so your abdominal muscles engage. Keep the lift small and controlled.
- Feel for the two firm ridges of muscle on either side of your midline, and sink your fingers gently into the gap between them. Note how many finger-widths fit and how deep or soft it feels.
- Repeat the check at three points: at your belly button, a few centimetres above it, and a few centimetres below it. The gap is often different at each level.
- Assess the tension, not just the width. As you lift, notice whether the midline stays firm and flat under your fingers, or whether it domes upward or sinks softly. Firm tension is a good sign.
How to read your result
Use the table below as a general guide only. Finger width varies from person to person, so treat this as a rough map rather than a precise ruler.
| What you feel | What it usually suggests |
|---|---|
| About 1 finger-width or less, firm midline | Typically considered within a normal range for many adults |
| About 2 finger-widths, midline feels firm and supportive | Often described as "functionally healed"; keep up your core habits |
| Roughly 2 to 3 finger-widths, some softness | Still improving; targeted, progressive core work is usually helpful |
| Wider than about 3 finger-widths, or deep and soft with doming | Worth a professional assessment with a women's health physio |
Remember that a gap of two finger-widths or under that also feels firm is commonly used as a practical "closed" benchmark, but the quality of the tissue matters. A midline that can create tension and does not dome under load is generally a more reassuring sign than the number alone.
of women had diastasis recti at 6 weeks postpartum
still had it at 6 months postpartum
still had it at 12 months postpartum
Prevalence figures: Sperstad et al., British Journal of Sports Medicine, 2016. These numbers show that natural improvement is common in the first year, and also that a meaningful proportion of mums still have a gap at 12 months, which is completely normal and often responds well to consistent core work.
Signs your diastasis recti is healing well
- The gap feels narrower than it did in the early weeks after birth.
- The midline feels firmer and less "sinky" when you engage your core.
- Less doming or coning down the centre of your belly during movements like rolling over or getting up.
- Better everyday core support, for example less pressure or bulging when you cough, laugh, or lift your baby.
When to see a professional
Book an appointment with a women's health (pelvic) physiotherapist if your gap stays wide, feels persistently soft or domes noticeably, or if you have any of the following: ongoing lower back or pelvic pain, a feeling of pressure or bulging, leaking when you cough or exercise, or a visible bulge along your midline when you sit up. The American College of Obstetricians and Gynecologists (ACOG) encourages postpartum check-ins for recovery concerns, and a physio can measure your separation accurately and build a plan for your specific tissue quality.
The bottom line
"Healed" usually means a gap of roughly two finger-widths or less and a midline that can create firm tension without doming. If you are close but not quite there, that is normal, and progressive, breath-led core work is the proven path forward. If you are unsure, a single physio visit can tell you exactly where you stand.
Want a structured way to close the gap?
Our Core Reconnect program is a gentle, progressive at-home routine designed to rebuild deep-core tension and support your midline, step by step, at your own pace. It is a one-time digital guide with no subscription and no app to cancel: the affordable, budget alternative to programs like MUTU. Use code GLOW20 for 20% off your first order. Results vary from mum to mum.
Frequently asked questions
Can diastasis recti fully close on its own?
For many mums the gap narrows significantly in the first few months after birth without any specific program, which is why some clinicians suggest waiting through the early postpartum period before judging. That said, a proportion of women still have a separation at a year, and targeted core work can help improve both the width and the tension. Results vary from mum to mum.
How many finger-widths is a "closed" diastasis recti?
A gap of about two finger-widths or less that also feels firm is a commonly used practical benchmark for a functionally closed midline. Because finger width differs between people, and because tissue tension matters as much as width, it is best confirmed by a women's health physiotherapist.
Is it too late to heal my diastasis recti years after having a baby?
No. The connective tissue can respond to consistent, progressive core training well beyond the first year postpartum. Many mums see improvement in tension and support even when they start much later. A physio can help you set realistic expectations for your situation.
What is the difference between the gap width and tension?
Width is how far apart the muscles sit; tension is how well the connective tissue can transfer force so the midline stays firm and flat. A narrow gap that still feels soft may need more work, while a slightly wider gap that holds firm tension can function well. Both are assessed together.
Should I avoid certain exercises while checking my progress?
Until your midline can hold firm tension, it is generally sensible to be cautious with movements that cause obvious doming or coning, such as full sit-ups, crunches, and unsupported planks, and to favour breath-led deep-core work instead. If in doubt, ask a women's health physio to review your technique.
Sources: NHS (abdominal separation / tummy separation guidance); American College of Obstetricians and Gynecologists (ACOG), postpartum recovery guidance; Sperstad JB et al., "Diastasis recti abdominis during pregnancy and 12 months after childbirth," British Journal of Sports Medicine, 2016.
This article is general education, not medical advice, and Mumma Glow is not affiliated with any named program. Every recovery is different and results vary from mum to mum. Please see your GP, midwife, or a women's health (pelvic) physiotherapist for advice specific to you, especially if you have pain, bulging, or leaking.