That lingering belly bulge after pregnancy isn’t always what it seems. If you’ve been struggling with a soft pooch that no amount of crunches or clean eating can fix, there’s a strong chance it’s not fat—it’s something deeper. You may be dealing with a condition called diastasis recti, the most common cause of the postpartum belly pooch.
What Is Diastasis Recti?
Diastasis recti is a separation of the two halves of your rectus abdominis—the muscles that run down the front of your belly. This gap forms as your uterus expands during pregnancy and pushes your abdominal muscles apart. For many women, the connective tissue in between (called the linea alba) becomes overstretched and doesn’t return to normal on its own.
Common Symptoms That Point to Diastasis
Wondering if your pooch is more than just extra weight? Look for these signs:
- Visible bulge in the belly that worsens when sitting up or straining
- Softness or lack of support in the midsection
- Back pain, especially in the lower spine
- Pelvic floor issues like leaking or heaviness
- Difficulty engaging your core when moving or exercising
If you have several of these symptoms, it’s worth checking for diastasis recti.
How to Check Yourself at Home
You can perform a quick and easy self-test at home. Here’s how:
- Lie on your back with knees bent and feet flat on the floor.
- Place one hand behind your head and the other hand on your belly, fingers pointing down toward your pelvis.
- Lift your head slightly off the floor, just enough to engage the abdominal muscles.
- With your other hand, feel above and below your belly button for a gap between the muscles.
If you can sink more than two fingers into the space between your muscles, you likely have a diastasis.
What Should You Feel (Or Not Feel)?
When checking, pay attention not only to the width of the gap, but also the depth. A wide, deep gap means the connective tissue is still weak. In a strong core, the tissue underneath should feel firm and resilient. If it feels soft or squishy, that’s a sign the tissue hasn’t healed properly yet.
When to Get a Professional Assessment
If you're uncertain about your results—or if the gap feels especially wide or deep—consider getting a professional evaluation. Pelvic floor physical therapists or a Certified Tupler Technique® Specialist can give you a thorough assessment and guide you toward proper healing.
Why Knowing Matters for Healing
Trying to flatten your postpartum belly pooch without knowing whether you have diastasis recti is like shooting in the dark. Certain movements—especially crunches and planks—can actually make the separation worse. When you understand the real root of the problem, you can stop doing the wrong things and start doing what really works.
Next Steps Toward Flattening Your Belly
Now that you know how to check for diastasis recti, it’s time to take action. The Tupler Technique® is a proven, safe program to close the gap, strengthen your connective tissue, and finally flatten your belly the right way. Start with the Free Introductory Workshop to learn more about how to begin healing.
Explore more articles in the series:
- What Is a Postpartum Belly Pooch (And Why It Doesn’t Go Away)
- The #1 Mistake Women Make Trying to Flatten a Postpartum Belly Pooch (Coming Soon)
- Why Crunches and Planks Make the Postpartum Belly Pooch Worse (Coming Soon)
