Checking for Diastasis Recti: What It Looks Like and How to Fix It

Many new mothers notice their stomach looks different after pregnancy. Sometimes the belly feels weaker or has a small “doming” shape when sitting up. One possible reason is diastasis recti, a separation of the abdominal muscles that run down the midline of the stomach.

Though most common in postpartum women, studies show that men and women of all ages can experience it, especially if the abdominal wall is put under repeated stress.

What Does Diastasis Recti Look Like?

Diastasis recti often shows up as a bulge or gap in the abdomen. You might notice:

A raised “ridge” down the middle of your stomach when you sit up or lift
A feeling of weakness in your core
Poor posture or low back discomfort
Difficulty engaging abdominal muscles

While many people are concerned about how it looks, research highlights that diastasis recti also affects core stability and function, not just appearance.

How to Check for Diastasis Recti

You can try a simple self-check at home:

Lie on your back with knees bent.
Place your fingers just above your belly button.
Lift your head and shoulders slightly off the ground.
If you feel a gap of two or more finger widths, you may have diastasis recti.

For a clear diagnosis, healthcare providers can measure the inter-recti distance with physical assessment or ultrasound.

What Causes Diastasis Recti?

Research identifies several contributing factors:

Pregnancy and postpartum stretching (the most common cause)
Increased abdominal pressure from lifting, coughing, or straining
Connective tissue differences due to genetics or age
Exercise technique — doing certain movements incorrectly can make separation worse

How Do You Fix Diastasis Recti?

The encouraging news: most cases improve without surgery. Clinical studies highlight that targeted rehabilitation is safe and effective:

Deep core stability and pelvic floor training help strengthen and reduce the gap.
Gentle curl-ups (done correctly) improve strength without worsening the separation.
Safe progression programs allow women to exercise both abdominal and pelvic floor muscles—even during pregnancy—without increasing risk.
Lifestyle adjustments like posture awareness, supportive mattresses, and good sleep hygiene also help long-term recovery.

Surgery is only considered for severe diastasis recti that does not improve with rehabilitation and significantly affects daily function.

Will It Go Away on Its Own?

For some, the gap narrows naturally after childbirth. But systematic reviews show that structured exercise programs work better than waiting alone. Active recovery gives the best chance for regaining strength and reducing discomfort.

Diastasis recti is common, especially after pregnancy, but it’s not something you have to live with. By checking for it, knowing what it looks like, and following proven exercise and self-care strategies, you can restore strength, protect your core, and move with confidence again.

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