Still look a few months pregnant even though it’s been months—or years—since you gave birth? That persistent “mommy tummy” may not be fat or bloating. It could be a structural issue called diastasis recti, which is a separation of your abdominal muscles. The good news? You can check for it at home. Knowing what’s really causing the bulge is the first step to healing it.
What Is Diastasis Recti?
Diastasis recti is the technical term for the separation of the two halves of your rectus abdominis—the muscles that form your “six-pack.” During pregnancy, these muscles stretch apart to make room for your growing baby. In some women, the connective tissue between them—the linea alba—becomes so thin or weak that it doesn’t come back together on its own after delivery.
Common Signs Your Mommy Tummy Is a Muscle Separation
Here are some clues that your tummy might be more than just stubborn fat:
- A visible bulge or “doming” in the middle of your belly when you get up from lying down
- A gap or dip down the center of your stomach
- Your belly still looks pregnant even after weight loss
- You feel like your core is weak or “unsupported”
- Low back pain, pelvic instability, or poor posture
How to Check for Diastasis Recti at Home
Here’s a simple test you can do yourself. You’ll need a quiet space and a few minutes.
- Lie on your back with your knees bent and feet flat on the floor.
- Place one hand behind your head and the other just above your belly button.
- Lift your head slightly (not your shoulders) and press your fingers gently into your midline.
- Feel for a gap between the left and right sides of your abdominal muscles. Move your fingers up and down to check the full length of the linea alba.
If you feel a space wider than two finger-widths—or if the tissue under your fingers feels soft or squishy—you likely have a diastasis.
What It Means If You Have a Separation
Finding a separation can feel discouraging, but it’s actually empowering to know what’s going on. Now you can stop doing the wrong things and focus on what works. That persistent pooch isn’t your fault—and it is fixable with the right strategy.
Why Diastasis Recti Doesn’t Heal on Its Own
The connective tissue in your core isn’t like muscle. It doesn’t respond to traditional workouts or diet changes. And if you’ve been unknowingly doing exercises that increase pressure in your belly—like crunches or planks—you might be making it worse. Healing requires:
- Muscle repositioning
- Engagement of the transverse abdominis
- Protection of the connective tissue
- Consistent, healing-based movement
What to Do If You Find a Gap
If you suspect or confirm a separation, don’t panic—and definitely don’t start doing sit-ups. Begin with this Free Introductory Workshop from the Tupler Technique®. It will teach you what’s going on, how to protect your belly, and how to begin a safe, proven path to healing.
You’ll also want to avoid moves that put pressure on the midline. And instead, start practicing safe mommy tummy exercises like TVA contractions and posture work that help bring the muscles back together gently and effectively.
Explore More on Mommy Tummy Exercises
- Mommy Tummy Exercises That Actually Work
- Mommy Tummy Myths: Why Crunches Don’t Flatten Your Belly (Coming Soon)
- The Secret Muscle Behind Every Effective Mommy Tummy Workout (Coming Soon)
- Free Intro Workshop from the Tupler Technique®
