Diastasis Recti Self-Check: How to Test for Ab Separation at Home

If your tummy still feels soft, domed or like it sticks out months after having your baby, you might be dealing with diastasis recti, the gentle separation of the two bands of muscle that run down the front of your belly. The good news is you do not need a clinic to start finding out. You can do a simple self-check at home in a few minutes, and it tells you a lot about where to begin. Let us walk through it together, calmly and without poking and prodding in a panic.

What is diastasis recti, in plain terms?

During pregnancy your growing bump stretches the connective tissue (the linea alba) that joins your left and right abdominal muscles. After birth that tissue can stay stretched and a little slack, leaving a gap down the middle. It is incredibly common and it is not a sign you did anything wrong.

For many mums the gap narrows on its own in the first few months. For others it lingers, and that is where consistent, breath-led core work makes a real difference over time. Results vary from person to person, so think of the self-check as a starting line, not a verdict.

How do you do the diastasis recti self-check at home?

Do this when your bladder is empty, ideally not straight after a big meal, on a firm surface like the floor or a bed. Wait until you have had clearance from your doctor or midwife to start gentle movement, usually around six weeks, and later if you had a c-section.

1. Lie down and get comfortable. Rest on your back with your knees bent and your feet flat on the floor, roughly hip-width apart.
2. Find your midline. Place the fingers of one hand flat across the middle of your belly, just above your belly button, fingertips pointing down towards your toes.
3. Lift your head gently. Take a breath, then slowly raise just your head and the tops of your shoulders off the floor, like the very start of a tiny curl-up. Keep it small.
4. Feel for the gap. As your muscles engage, press your fingers down softly. You will feel two firm ridges either side and a softer valley in the middle. Notice how many finger-widths fit in that valley.
5. Check above and below too. Repeat the same press a few centimetres above the belly button, at the belly button, and a few centimetres below. The gap can differ at each spot.
6. Feel the depth, not just the width. Gently let your fingers sink. A shallow gap with a springy, supportive bottom is a good sign. A deep gap where your fingers sink far down is worth noting.

Write down what you find: width in finger-widths, and whether it feels shallow or deep, at each of the three spots. This gives you a simple baseline to compare against in a few weeks.

How do I read my results?

Finger-widths are a rough home guide, not a clinical diagnosis, but they help you understand roughly where you are and whether to seek hands-on help.

What can and cannot a self-check tell you?

What should I do after the self-check?

If your gap sits in the common range, the most helpful thing you can do is start gentle, breath-led core work that teaches your deep tummy muscles to fire again. Begin with diaphragmatic breathing, drawing your lower belly in softly as you exhale, before progressing to slow, controlled movements. Avoid crunches, heavy lifting and anything that makes your belly dome upward for now.

A structured plan takes the guesswork out of it. Our Diastasis Recti Fix is built around exactly this gentle progression, and if you want your whole postpartum recovery in one place, the Complete Postpartum Body Reset bundle brings core, pelvic floor and full-body strength together. If you have pain, a gap wider than three fingers, or notice a bulge, please see a women's-health physio first.

Frequently asked questions

This article is general education, not medical advice. Always check with your doctor before starting postpartum exercise.