Babies and Barbells LV · babiesandbarbellslv.com
The Diastasis Recti Self-Check
The 60-second screen
Five steps. Lying down. Two fingers. Done in a minute.
Match your breath to the pulsing circle as you do each step — the screen is more accurate when your core isn't bracing.
Breath cue
Inhale · 4
Hold · 2
Exhale · 6
Lie down, knees bent
Lie on your back with knees bent and feet flat on the floor. Pillow under your head if you want. Relax for 5 breaths.
Place two fingers above your belly button
Two fingers, horizontal, palm facing your chin. Press gently. You're sitting on top of the linea alba — the connective tissue between your two ab columns.
Lift your head and shoulders slightly
Like the very first inch of a crunch. You should feel the two muscle columns rise on either side of your fingers.
Note the width AND depth of the gap
How many fingers fit between the two columns? How deep do your fingers sink before you hit firm tension? Both numbers matter — width AND depth.
Repeat at two more points
Move 2 inches above the belly button (toward your sternum) and 2 inches below (toward your pubic bone). The gap can vary at each point.
What your result means
Width and depth both matter. Use the chart below to get a rough sense of where you are.
| What you found | What it means |
|---|---|
| 0–1 finger-widths, shallow | Normal. No diastasis. Train freely with awareness of breath and pressure under load. |
| 1–2 finger-widths, shallow tension | Borderline. Most pregnancies leave this. Responds quickly to focused deep-core and pelvic floor work over 4-8 weeks. |
| 2–3 finger-widths, moderate depth | Mild-to-moderate diastasis. Avoid sit-ups, crunches, and heavy front-loaded movements. Focus on diaphragmatic breathing, transverse abdominis activation, and glute work for 8-12 weeks before progressing. |
| >3 finger-widths, or deep gap | Moderate-to-severe. Worth seeing a pelvic floor physical therapist for an in-person assessment. Training can still help — the right program just matters more. |
| Visible bulge or dome when you lift | Strong sign of weak connective tissue tension or potential hernia. See your OB or a pelvic floor PT before continued exercise. |
When to skip the trainer and see a pelvic floor PT
A great trainer (NASM-CPT, pre/postnatal certified) can manage most diastasis cases. But not all. Here's when to escalate.
- !Ongoing pelvic pain, pressure, or heaviness
- !Urinary leakage when you sneeze, jump, or run that doesn't improve with focused work
- !Gap larger than 3 finger-widths or sinks past your second knuckle
- !Visible bulge or hernia at the midline when you cough or strain
- !C-section with complications, infection, or unusual scar adhesions
Want me to screen you in person?
If it's affecting your movement, we can check at your first session.
Free 20-minute consult call before any commitment. Or drop into a group class anytime.
Babies and Barbells LV · babiesandbarbellslv.com · NASM-Certified Prenatal & Postpartum Trainer · Macungie, PA
This guide is for education, not medical advice. Always defer to your OB or pelvic floor PT.