Understanding Diastasis Recti (DR): What It Is, How to Check It, and What to Expect

If you’ve been pregnant or recently had a baby, chances are you’ve come across the term Diastasis Recti (DR). It’s a common topic in the postpartum world but also one that’s often misunderstood.

This guide will walk you through exactly what DR is, how to check it, and what “healing” really looks like so you can move forward with confidence.

What is Diastasis Recti?

Diastasis Recti is the separation of the rectus abdominis muscles, the muscles commonly referred to as your “six-pack.”

This separation occurs when the connective tissue (linea alba) stretches, allowing the two sides of the abdominal wall to move apart.

Why does it happen?

The most common causes include:

• Pregnancy (the biggest one)

• Poor pressure management (how you breathe and brace)

• Obesity

During pregnancy, this separation is completely normal and necessary. Your body is adapting to create space for your growing baby.

After birth, however, the muscles and connective tissue remain stretched and weakened, this is when Diastasis Recti becomes more noticeable.

How to Check Your Diastasis Recti

Before you start worrying about “fixing” anything, it’s important to understand how to assess it properly.

When checking your DR, you’re looking at:

• Width – how wide the gap is

• Depth – how much tension or firmness is present

👉 And here’s a key point: depth (firmness) matters more than width.

Step-by-step assessment:

1. Lie on your back with your knees bent (hooklying position)

2. You’ll check three areas:

   • At your belly button

   • 1 inch above

   • 1 inch below

3. Place your fingers across your midline

4. Gently lift your head off the floor

5. Feel for the “walls” of your abs and note:

   • How many fingers fit into the gap

   • How deep your fingers sink

6. Repeat the same process while engaging your core:

   • Breathe in

   • Exhale and gently brace

   • Lift your head and reassess

You may notice:

• A smaller gap

• More tension

• Or no change at all

All of this is useful feedback.

How Often Should You Check?

Not every day and not even every week.

Diastasis Recti healing takes time, so checking too often can lead to frustration.

👉 A good rule of thumb: every 4–6 weeks

This gives your body enough time to actually make progress.

What’s Normal vs. Abnormal?

Depth (Firmness)

In the early postpartum stage, it’s completely normal to feel:

• Softness

• Lack of tension

• A deeper gap

As you progress through rehab, you should start to feel:

• More resistance

• More firmness under your fingers

⚠️ This can take months, not weeks.

Width (Gap Size)

The width of the gap may gradually reduce as your deep core muscles, especially the transverse abdominis, become stronger and more coordinated.

But again, this is not a quick fix.

Consistency over time is what drives results.

Will It Heal 100%?

Here’s something many people don’t realise:

👉 Everyone naturally has a small gap between their abdominal muscles.

This gap allows your body to:

• Move

• Breathe

• Expand (yes, even after a big meal)

So instead of chasing a “perfectly closed” gap, the real goal is a functional core.

What does that mean?

• Good tension through the midline

• No excessive “doming” or “coning” during movement

• Ability to exercise and move without compensation

You may still have a small gap and that’s completely normal.

What is a “Functional” Diastasis?

A functional diastasis means:

• Your core is strong

• Your body handles load well

• You can perform daily tasks and exercise without issues

Even if a gap is still present, it’s firm and supportive.

That’s what matters most.

Will You Need Surgery?

In the majority of cases, no.

Even larger separations (e.g. 3–4 fingers wide) can often be improved significantly with:

• Proper training

• Consistent rehab

• Time

Surgery may be considered:

• If the gap doesn’t improve

• For aesthetic reasons

But even then, addressing the underlying core weakness is essential before and after surgery.

Do Abdominal Binders Help?

Abdominal binders or belly bands can be useful—especially:

• Early postpartum

• After a C-section

• When extra support is needed

However, they come with some important considerations:

Use them wisely:

• Don’t wrap them too tightly

• Make sure you can still breathe fully (especially into your diaphragm)

• Avoid relying on them long-term

👉 Think of a binder as support, not a solution.

Your long-term results will come from learning how to properly use and strengthen your core.

Final Thoughts

Diastasis Recti is incredibly common and completely manageable.

The key things to remember:

• It’s normal, especially after pregnancy

• Healing takes time and consistency

• Firmness and function matter more than just closing the gap

There is no perfect timeline, and no “quick fix.”

Focus on building a strong, functional core and your body will adapt.

If you’re unsure where to start or want a structured plan to support your recovery, getting guidance from a coach or professional can make a huge difference.

Your body has done something incredible,

now it’s time to rebuild it the right way 💪