Do I Have Diastasis Recti? 7 Signs to Check at Home

 

TLDR: If you are wondering whether you have diastasis recti, there are 7 key signs you can look for at home. This article explains what diastasis recti is, how to assess it, what the Tupler Technique® recommends for tracking, and how the 4-step program has helped clients reduce their diastasis by 55% in 6 weeks.

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If you are asking, "Do I have diastasis recti?", there is a good chance you have noticed something unusual about your belly, your posture, or your core strength.

The good news is that there are signs you can look for at home.

What Is Diastasis Recti?

Diastasis recti is a separation of the abdominal muscles. It happens when the connective tissue between the muscles becomes stretched, and the muscles move farther apart.

This can affect more than just belly shape. It can also affect:

  • support for the trunk
  • posture
  • movement
  • exercise tolerance
  • how pressure is managed in the abdomen

7 Signs You May Have Diastasis Recti

1. Your belly bulges in the middle. Your stomach may push outward, especially through the center line.
2. You still look pregnant. Some people feel like they still look pregnant months or even years later.
3. Your stomach domes or cones. When you sit up, get out of bed, or strain, you may see a ridge or dome down the center.
4. Your belly button sticks out. An outie belly button can sometimes be a sign of increased abdominal pressure or abdominal wall change.
5. You feel weak through your core. You may feel like your center never "turns on" properly.
6. You have lower back discomfort. Because the abdominal wall supports posture and movement, some people notice back pain or instability.
7. Certain exercises feel wrong or make the bulge worse. If crunches, sit-ups, planks, or certain workouts make your belly dome or push out, that is an important clue.

How to Check at Home

Julie Tupler teaches that checking yourself for a diastasis is not an exact science. The purpose is to get an idea of how big it is and to compare over time.

When checking for diastasis recti, you are looking at two things:

  • the distance between the muscles
  • the condition of the connective tissue

That second point is important. It is not only about how wide the gap is. The feel and support of the connective tissue also matter.

Why Tracking Matters

Julie teaches clients to re-check progress at weeks:

  • 3
  • 6
  • 9
  • 12
  • 15
  • 18

Before starting the program, Julie recommends doing three things:

  1. Take before belly photos from the front and side.
  2. Measure body circumference in three places:
    • under the breasts
    • at the waist
    • over the belly button
  3. Measure the diastasis and the connective tissue condition.

All of this is recorded in the guidebook so you can see real changes over time, not just guess.

The Diastometer® Option

Julie also teaches checking with and without the Diastometer®, which helps track progress more consistently than estimating with fingers alone.

That can be especially helpful if you want a more repeatable way to monitor changes.

What Helps If You Do Have Diastasis Recti?

Julie Tupler's approach is the Tupler Technique®, a 4-step program that combines:

  • support for the abdominal wall
  • muscle training
  • daily movement guidance
  • ongoing education and accountability

Her client data from 372 clients showed the diastasis could become 55% smaller in 6 weeks when all 4 steps were followed.

What to Do Next

If several of these signs sound familiar, the next step is not to guess forever. Learn how to assess your belly more carefully and what treatment options may help.

Related Articles

Think you may have diastasis recti? Watch the free intro video to learn the 4 steps of the Tupler Technique®.

Watch the free intro video here →

Frequently Asked Questions

How do I know if I have diastasis recti?

Common signs include a belly that bulges in the middle, looking still pregnant, stomach doming when sitting up, an outie belly button, core weakness, lower back discomfort, and exercises that make the bulge worse. A home check can give you a general idea, but a professional assessment provides more accuracy.

What is the home check for diastasis recti?

Julie Tupler teaches that when checking for diastasis recti, you are looking at two things: the distance between the muscles and the condition of the connective tissue. The feel and support of the connective tissue also matter, not just the width of the gap.

When should I recheck for diastasis recti progress?

Julie teaches clients to re-check progress at weeks 3, 6, 9, 12, 15, and 18 of the program. Tracking changes over time helps confirm whether the program is working.

What is the Diastometer®?

The Diastometer® is a tool that helps track diastasis recti progress more consistently than estimating with fingers alone. It provides a more repeatable way to monitor changes over time.

What helps if I do have diastasis recti?

Julie Tupler's Tupler Technique® is a 4-step program that combines support for the abdominal wall, muscle training, daily movement guidance, and ongoing education. Her client data from 372 clients showed the diastasis could become 55% smaller in 6 weeks when all 4 steps were followed.

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