How to Check yourself for Diastasis Recti


Are you stuck wondering why your belly always appears bloated? Or, are you fed up with living in discomfort when you do everyday tasks, such as picking up your baby/toddler, grabbing your groceries, or twisting your body to see what mess you child has made in the kitchen (I mean you just turned your back for a second right!)?


Well, you could have a condition called Diastasis Recti. This is a VERY common condition that affects over 3 million women per year in the US.


What is Diastais Recti?

Diastasis Recti is a condition where the right and left halves of the rectus abdominis separate from the midline. The unusual separation can be mild or severe, and can cause the appearance of a “belly pooch” leading to self-image issues and major discomfort.


Want to know if Diastasis Recti is the culprit behind your aches,pains, and stubborn “tummy” pooch that just won’t go away?


Follow the steps outlined in this easy to follow Diastasis Recti Self Check Guide to get one step closer to understanding your core and living a life free of abdominal discomfort.


#1: Find a comfortable surface to lay on. I prefer using a Yoga mat to protect my back, but a comfy blanket or towel will also do the trick.

#2: Lie flat on your back on the Yoga Mat or comfortable surface. Lift both shoulders ever so slightly and come into the position of an abdominal crunch.

 #3: Place two fingers right underneath your belly button. At this point we are feeling for a sinking of the fingers (No extra flexing or “sucking in” is needed at this point). If your fingers sink in, you are going to want to measure from the point at where the bottom of your bra hits to the location of the first finger (right above your belly button) with measuring tape, and then you are also going to measure from below your belly button to where the fingers are placed. Any amount of separation that is over two finger widths is going to be a good indicator that you need to speak to a professional of your choice (Physician, Physical Therapist, Prenatal and Postpartum Fitness Specialist). Three finger widths, four finger widths, or even five finger widths are red flags- you need to speak with some as soon as possible, so that your condition can be assessed.


Didn’t find an unusual amount of space? Great, feel free to continue to listen to your body and continue with traditional core exercises. Found a gap? No need to stress. Through movement routines, posture correction, and modified exercises, there is a way to close this gap, and restore your core strength and functionality. 


Still not sure if there is a gap? Let me help! I offer free 20 minute online Diastasis Recti Self Test Assessments. I walk you through the self check process step by step to help you get a more concrete result and assist you with setting up the next steps you need to take to “close the gap.”

Book your 20 minute “Tummy Talk” here.

Not ready to have a chat yet? No worries, come and learn more about Postpartum weight loss, Diastasis Recti, and nutrition in my free community here!



Ashley Vipond