If you suspect you may have abdominal separation (diastasis recti), a simple self-check at home can help you understand what’s happening in your core.
Start by lying on a firm surface with your knees bent and feet flat on the floor.
Begin at the Midpoint Starting near the bottom of your bra line, place your index and middle fingers gently along the midline of your abdomen (the linea alba), around the centre of your stomach.
Lift and Feel Slowly lift your head and the top of your shoulders slightly off the floor, as if beginning a crunch. As you do this, press your fingers down gently and feel for any gap between the abdominal muscles.
Lower and Move Down Relax your head back down and take a moment. Then move your fingers a few inches lower along your midline and repeat the same “lift and feel” process.
Check the Full Length Continue this step-by-step assessment, working your way down until you reach about two inches below your belly button.
Assess the Gap and Tissue If you feel a gap, try to estimate its width using your fingers as a guide (for example, one or two finger-widths). Just as important as the width is how the tissue feels:
Does it feel soft, slack, or “papery” under your fingers?
Or does it feel firm and supportive?
How much resistance do you feel when you gently press down?
These observations give you a clearer picture of your core function, not just the size of the separation, but how well the connective tissue is supporting you.
This check isn’t about diagnosing yourself, but about building awareness. If you’re unsure or concerned about what you feel, a women’s health physiotherapist can provide a more detailed assessment and guide you safely through recovery.
Understanding your body is the first step toward rebuilding strength with confidence.