Diastasis recti exercises: how to check your gap and what to know first

If you’re looking up diastasis recti exercises, you’ve probably noticed a gap, ridge or “pooch” down the middle of your belly since pregnancy. Diastasis recti is a separation of the two long “six-pack” muscles that run down the front of the abdomen, as the tissue between them stretches to make room for a growing baby.

It is very common. A Norwegian study that followed 300 first-time mothers found a separation of at least two finger widths in 60% at six weeks after birth, 45% at six months and about a third at one year. Most of those were mild.

Why does diastasis recti happen?

As the uterus grows, the abdominal wall stretches and the two muscles are pushed apart. In the Norwegian study, researchers found no difference in the usual suspected risk factors between women who developed a separation and those who didn’t; the one link they found was frequent heavy lifting. In other words, a gap is a normal response to pregnancy, not a sign you did something wrong. A third of the women already had one by mid-pregnancy, so it can be there whether you gave birth vaginally or by C-section.

How to check for diastasis recti at home

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your head and shoulders slightly off the floor and look down at your tummy.
3. With your fingertips, feel between the edges of the muscles above, at and below your belly button.
4. Count how many fingers fit into the gap, and notice whether your fingers sink in softly or meet firm tension.
5. Repeat every week or two and note any change.

Other signs include a bulge just above or below the belly button, or a ridge that “cones” or “domes” along the midline when you sit up or lean back. A gap of about two finger widths is common during pregnancy. Cleveland Clinic suggests contacting your provider if you can fit more than two fingers, or you have pain.

Which diastasis recti exercises are usually suggested first?

Programs described in research and patient guidance usually start with gentle deep-core and pelvic floor work, then build toward everyday strength. The first exercise below is the one the NHS describes; the rest reflect the kinds of exercise commonly included in postpartum programs. Check with your doctor or a pelvic floor therapist before starting, especially after a C-section.

1. Deep tummy breathing. Lie on your side with knees slightly bent. Breathe in and let your tummy relax. As you breathe out, gently draw in your lower tummy like a corset and squeeze your pelvic floor at the same time. Hold for a count of 10 while breathing normally, then release. Repeat up to 10 times.
2. Pelvic floor exercises. Your pelvic floor and deep abdominal muscles work together; see how to do Kegels correctly for step-by-step instructions.
3. Functional strength. Bridges and squats with your deep core gently engaged, practising the same control you use to lift your baby or a car seat.
4. Harder core work, later. Planks and curl-ups are usually left until you can do easier moves without your belly doming. Progress slowly, ideally with guidance.

Throughout, watch your tummy. If it domes, cones or bulges along the midline, that exercise is too much for now, so scale it back and try again in a few weeks.

Diastasis recti: what to avoid early on

• Sit-ups, crunches and planks in the early weeks after birth.
• High-impact exercise such as running and jumping, to start with.
• Straining on the toilet.
• Any movement that makes your abdomen dome, cone or bulge.
• Frequent heavy lifting where you can avoid it: in the Norwegian study, women who lifted heavy loads 20 or more times a week were more likely to have a separation.

Advice on crunches varies between sources, and a 2024 review of the research found the evidence on which exercises to avoid is conflicting. For that reason, programs are usually adjusted to the individual rather than following a single set of rules.

What happens at a diastasis recti assessment?

An assessment with a clinician trained in pelvic floor rehabilitation usually covers more than the width of the gap. Expect it to include:

• Questions about your pregnancies and births (including any C-section), your symptoms, and what you want to get back to doing.
• Measuring the gap above, at and below the belly button, and checking how firm or soft the tissue feels.
• Watching how your abdomen responds when you breathe, lift your head or move, including any doming.
• With your consent, an assessment of the pelvic floor, since it works together with the deep abdominal muscles.
• Exercises to practise at home, and a discussion of how often to come back.

Wear comfortable clothes you can move in and that let the clinician see your abdomen. Bring any questions about returning to running, lifting or a particular sport.

Do I need a physio or surgery for diastasis recti?

Most people start with exercise-based rehabilitation. Surgery to repair the muscles, sometimes as part of a tummy tuck, is discussed in some situations, and that’s a conversation for your family doctor and a surgeon.

Many people search for “diastasis recti physio near me.” At Natura Integrative Care Clinic in Steinbach, people book with Taryn Bloodworth, RNBN for diastasis recti. Taryn is a registered nurse with focused training in pelvic floor rehabilitation, not a physiotherapist. Pelvic floor rehabilitation training happens after graduation, so clinicians from several professions can take it. If your extended health plan only reimburses “physiotherapy”, check before you book; health care spending accounts can cover her visits.

Seeing Taryn at Natura

Taryn spent nearly a decade in obstetrical nursing before training in pelvic floor rehabilitation, and postpartum recovery is one of her areas of focus. Core weakness, diastasis recti, and back or hip pain linked to the pelvic floor are all reasons people see her. Visits are usually 50 minutes and cost $115, often every two weeks at first and then monthly. Our guide to what to expect at pelvic floor therapy explains how a visit works.

If you later want a structured strength program for everyday life, clinical exercise physiologist Lindsay Porter also sees patients at Natura. Read more about pelvic floor therapy at Natura.