Diastasis Recti: What It Is, How to Check, and How PT Helps

What Is Diastasis Recti?

Diastasis recti is the separation of the rectus abdominis muscles, the two vertical bands of muscle that run down the center of your abdomen (the "six-pack" muscles). During pregnancy, these muscles stretch apart to accommodate your growing baby. The connective tissue between them, called the linea alba, thins and widens.

This is not a tear. It is not a defect. It is a normal physiological response to pregnancy that happens to virtually everyone who carries a baby. Studies suggest that up to 100% of pregnant people have some degree of abdominal separation by the third trimester, and about 33 to 60% still have a clinically significant separation at 6 months postpartum.

The issue is not that it happens. The issue is that most people are never told what to do about it, which exercises make it worse, or when professional help would speed their recovery significantly.

Why It Matters Beyond Appearance

Diastasis recti is often framed as a cosmetic concern, that visible "pooch" or "mommy tummy" that does not flatten no matter how many crunches you do (crunches actually make it worse, but more on that in a moment). While the appearance can be frustrating, the functional consequences are the real concern.

When your rectus abdominis muscles are separated, your core system is compromised. This can lead to:

• Lower back pain. Without adequate anterior core support, your back muscles overcompensate.
• Pelvic floor dysfunction. Your deep core and pelvic floor work together. A significant diastasis often coexists with pelvic floor weakness or tension.
• Poor posture. Difficulty standing upright without fatigue, especially while carrying your baby.
• Difficulty with everyday movements. Getting out of bed, lifting your car seat, carrying groceries. These all require core stability that a separated abdominal wall cannot fully provide.
• Herniation. In more severe cases, abdominal contents can push through the gap, creating a visible bulge (this is different from the general softness most people experience).

How to Check Yourself at Home

You can do a basic self-assessment for diastasis recti starting around 6 weeks postpartum (or once your provider clears you). Here is how:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Place your fingers horizontally across your midline, just above your belly button. Your fingertips should point toward your toes.

3. Slowly lift your head and shoulders off the floor, as if you are starting a crunch (do not come up all the way).

4. Feel for a gap between the two muscle ridges. You are assessing two things:

- Width: How many fingers fit in the gap? One to two finger-widths is generally considered normal. More than two finger-widths suggests a diastasis that may benefit from targeted rehab.

- Depth: Can your fingers sink in deeply, or do you feel tension and resistance (the linea alba pushing back)? The depth and tension matter as much as the width.

5. Check in three places: Above your belly button, at your belly button, and below your belly button. The separation can vary along the length of the linea alba.

What the Results Mean

• 1 to 2 finger-widths with good tension: This is within the normal range and will likely resolve with general activity and gentle core work.
• 2+ finger-widths with soft, sinking tissue: This suggests the linea alba is not generating adequate tension, and targeted rehabilitation would be beneficial.
• 3+ finger-widths or a visible bulge when you lift your head: Worth seeing a pelvic floor physical therapist or postpartum fitness specialist for a professional assessment.

Important: The self-check gives you a snapshot, not a diagnosis. A pelvic floor PT can assess not just the width of the gap but the quality of the tissue, your overall core function, and how the diastasis is affecting your movement patterns.

Exercises That Help

Healing diastasis recti is about retraining your deep core system, not just closing a gap. The muscles that matter most are the transverse abdominis (the deepest abdominal layer, which wraps around your torso like a corset) and the pelvic floor, which works in coordination with it.

Start Here

• Diaphragmatic breathing. Lie on your back or sit comfortably. Inhale deeply, letting your ribs expand sideways (not just your belly pushing out). As you exhale, gently draw your lower belly in toward your spine. This activates the transverse abdominis without putting pressure on the separation.
• Heel slides. Lying on your back with knees bent, slowly slide one heel along the floor until your leg is straight, then slide it back. Keep your core gently engaged and your back flat. This builds coordination without load.
• Dead bugs (modified). On your back with arms extended toward the ceiling and knees at 90 degrees, slowly lower one arm overhead while extending the opposite leg. Only go as far as you can while keeping your back flat and your core engaged.
• Bird dogs. On hands and knees, extend one arm and the opposite leg while keeping your torso completely still. This trains anti-rotation stability, which is exactly what a separated core needs.
• Side-lying exercises. Clamshells and side-lying leg lifts strengthen the hip stabilizers that support your pelvis and reduce compensatory strain on your abdominals.

Progress Gradually

As your core reconnects, you can add:

• Pallof presses (anti-rotation with resistance band)
• Modified planks (start with wall planks, then inclined, then floor)
• Squats and lunges with intentional core engagement
• Carrying exercises (farmer's walks) with light weights

Exercises to Avoid (At Least Initially)

Certain movements increase intra-abdominal pressure in ways that push the separation apart rather than bringing it together. Until your diastasis has improved and your core is generating adequate tension, avoid or modify:

• Traditional crunches and sit-ups. These directly load the rectus abdominis in a way that worsens the separation.
• Full planks and push-ups (if you see "doming" or "coning" along your midline when you hold the position).
• Heavy overhead lifting.
• Twisting movements under load (Russian twists, bicycle crunches).
• Double leg lifts or any exercise where both legs move away from your body while lying on your back.

The key indicator is "coning" or "doming." If you see a ridge or tent shape along your midline during any exercise, that exercise is creating more pressure than your tissue can handle right now. It is not permanently off-limits, just premature.

When It Resolves on Its Own vs. When You Need Help

For many people, diastasis recti improves significantly in the first 6 to 12 months postpartum with normal activity and basic core engagement. The connective tissue gradually regains tension, and the gap narrows.

You should consider working with a professional if:

• Your separation is wider than 2.5 to 3 finger-widths at 8 or more weeks postpartum.
• You have persistent back pain, pelvic pain, or pelvic floor symptoms (leaking, pressure, heaviness).
• The gap is not improving after several months of consistent gentle core work.
• You see visible doming or bulging during daily activities.
• You want to return to high-impact exercise, running, or heavy lifting and want to make sure your core is ready.

A pelvic floor physical therapist can assess the full picture. They look at not just the diastasis itself but how your entire core system is functioning, including your breathing patterns, posture, pelvic floor coordination, and movement habits.

Realistic Timelines

Honesty serves you better than false promises here:

• Mild diastasis (1 to 2 fingers): Often resolves within 3 to 6 months with consistent, targeted exercise.
• Moderate diastasis (2 to 3 fingers): May take 6 to 12 months of dedicated rehabilitation. Working with a PT accelerates this significantly.
• Severe diastasis (3+ fingers) or diastasis with herniation: May take a year or more of rehab. In some cases, surgical repair (abdominoplasty with muscle repair) is the appropriate intervention, and there is no shame in that. Surgery is a valid option when conservative treatment has been given a fair effort and the functional impairment persists.

Progress is not linear. You will have weeks where everything feels stronger and weeks where it feels like you are backsliding. Hormonal fluctuations (especially if you are breastfeeding), sleep deprivation, and the sheer physical demands of caring for a baby all affect your recovery. Be patient with the process.

Both Conservative and Surgical Paths Are Valid

There is sometimes judgment in postpartum fitness circles, either against people who "give up" and choose surgery or against those who "waste time" with PT when surgery would be faster. Both perspectives are unhelpful.

Conservative treatment (physical therapy, targeted exercise, lifestyle modifications) is the appropriate first line for most people. It is effective, low-risk, and empowering. Most people with diastasis recti will recover fully with this approach.

Surgical repair is appropriate when the separation is severe, when conservative treatment has not resolved functional issues after an adequate trial (typically 6 to 12 months), or when there is a hernia that needs correction. It is a medical decision, not a moral one.

Finding Postpartum Support on BAABY

Whether you are just starting to assess your diastasis or you have been managing it for months, the right provider makes the difference. BAABY's directory includes both pelvic floor therapy specialists and postpartum fitness professionals who understand the unique demands of core recovery after pregnancy. Search for providers in your area and take the first step toward a core that supports you in every part of your day.