If your belly still looks pregnant months after giving birth, you're not alone. But before you blame it on stubborn fat or weak willpower, consider this: your belly pooch might be a sign of diastasis recti—a common condition that happens when the abdominal muscles separate during pregnancy. Knowing how to check for it is the first step toward true healing.
What Is Diastasis Recti?
Diastasis recti occurs when the connective tissue between the two halves of your abdominal muscles (the rectus abdominis) stretches and thins, causing a gap. This often happens during pregnancy when the uterus pushes outward. After birth, that tissue may not heal on its own, leaving a visible bulge—aka the postpartum belly pooch.
Symptoms of Diastasis Recti
- A bulge or ridge down the center of your abdomen, especially when doing a crunch motion
- Feeling like your core is weak or unstable
- Lower back pain or poor posture
- Bloating or digestion issues
How to Check for Diastasis Recti at Home
Here's a quick self-check you can do lying on your back:
- Bend your knees and place your feet flat on the floor.
- Place one hand behind your head and the other on your belly, fingers pointing downward across your midline at your belly button.
- Lift your head slightly as if doing a crunch. Feel for a gap between your muscles.
If you can feel a space of more than two fingers wide, you may have diastasis recti.
When to Get a Professional Assessment
If you’re unsure about your results or want a more accurate measurement, seek out a trained practitioner. Many women’s health physical therapists and specialists certified in the Tupler Technique® can assess you properly.
Why Getting an Accurate Diagnosis Is Critical
Treating diastasis recti is not the same as treating fat or weakness. If you misidentify the cause of your pooch, you may waste time on ineffective (or harmful) workouts. Knowing whether or not you have it helps you create the right healing plan from the beginning.
What to Do If You Have Diastasis Recti
Don’t panic—and definitely don’t rush into planks or crunches. Instead, begin with a structured program that teaches proper muscle engagement, like the Tupler Technique®. It focuses on repositioning the muscles, protecting the connective tissue, and progressively strengthening the core.
Want to dive deeper?
- What Causes a Postpartum Belly Pooch?
- Exercises That Make a Postpartum Belly Pooch Worse (And What to Do Instead) (Coming Soon)
- Healing the Connective Tissue Behind the Postpartum Belly Pooch (Coming Soon)
