How to Test Yourself for Diastasis Recti?

This is a quick test for Diastasis Recti you can do at home in 5 minutes. You don’t need any equipment.

1. Get in the position

Lie on the floor on your back with your legs bent and with your feet on the floor. Relax your body.

2. Place your fingertips about an inch or two above your belly button.

Slightly lift your head and your neck from the floor and push with your fingers. Don’t lift your shoulders.

If you feel the gap under your fingers, that is Diastasis Recti.

You should feel muscles and a gap in between them if you have Diastasis Recti.

3, Repeat the test in two more places

Repeat the test two more times in different places, one directly above your belly button and the other one few inches below.

What to test?

Test how wide is your gap and how much tension there is in your midline.

Try to see how deep can your finger drop in the hole.

The firmer midline is better.

Diastasis of 1-2 finger-width or less would be great, but sometimes it will be 3 or more fingers wide.

Make sure to check how firm is your midline as this is often more important than the gap width itself.

Here is an illustration that shows how muscles are positioned when Diastasis Recti is present:

This is a basic test that will allow you to determine if you have Diastasis Recti. It is simple and fast. Every woman should know how to do it!

If you have Diastasis Recti make sure to read this article to understand what you need to avoid and how you can help yourself.


Renata Sanko
Certified personal trainer with years spent on education and research on how to help women heal their body after birth. I have dedicated myself to help other women to regain and heal their body after having a baby...

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