Do I Have Diastasis Recti?

Do I Have Diastasis Recti?

Do I Have Diastasis Recti?


Hey babes! So now that we answered the question what is diastasis recti and talked about how it is caused, I want to show you how to check if you have it! This simple self-check can be done easily and quickly in the comfort of your own home. 

Just follow these easy steps: 

  1. Lie on the floor flat on your back. 
  2. Bend your knees, keeping the soles of your feet flat on the floor about 10 inches (25 cm) from your butt. 
  3. Place one hand behind your head, and the other on your abdomen with your fingers touching just below your belly button and your palm turned toward your face. 
  4. Starting completely relaxed, gently lift your head off the floor and do a baby crunch, moving your ribcage closer to your pelvis. 
  5. Once your rectus abdominis is fully contracted, press your fingers down and feel for the right and left sides of your muscle. 
  6. Repeat again, feeling just above your belly button. 
Kelsey Wells post-pregnancy free trialKelsey Wells post-pregnancy free trialKelsey Wells post-pregnancy free trial


You may have a more severe separation if you feel a gap wider than 2.5 to 3 fingers and the gap doesn’t reduce as your muscles contract. If you do have separation along your midline, don’t panic! You do need to be aware and take caution not to make it worse. If you ever see or feel a hard protrusion along your midline, or feel a gap wider than 3 finger widths, you should consult your physician.

As I mentioned before, diastasis recti is fairly common and nothing to be afraid of. It is simply something to be AWARE of, and is part of knowing how to heal and care for your body after having a baby.

Next week we will look at some safe exercises to help you regain your core strength.



* Results from SELF may vary. Strict adherence to the program is required for best results.