Abdominal diastasis (also called diastasis recti) is a separation of the rectus abdominis muscles—the “six-pack” muscles—along the center line of the belly. It’s very common during pregnancy and postpartum, and it can also happen with significant weight changes or training that overloads the core.
The good news: in many cases, symptoms and function improve a lot with the right approach. The key is learning how to recognize it, what to avoid, and which treatments are most recommended for your stage of recovery.
Important: this article is educational and doesn’t replace an evaluation by a professional (pelvic health physical therapist, doctor). If you have significant pain, a suspected hernia, or worsening symptoms, seek care.
What is abdominal diastasis (and why does it happen)?
During pregnancy, the growing uterus and hormonal changes increase internal abdominal pressure and stretch the tissue in the midline (linea alba), which can separate the rectus muscles. After birth, many women notice a persistent “postpartum belly,” weakness through the center of the abdomen, or a ridge/coning when they strain.
Factors that may increase the chance of diastasis
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Multiple pregnancy (twins), a larger baby, or multiple pregnancies.
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Reduced core/pelvic floor strength and returning too fast to exercises that overload the midline.
Common signs and symptoms
Abdominal diastasis may show up as:
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Coning/doming (a ridge or “cone” along the midline) when getting up from bed or doing effort.
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A feeling of core weakness or poor trunk stability.
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Low back discomfort (not always caused by diastasis, but it can coexist).
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A belly that looks “pushed out” even after weight loss.
Not every diastasis hurts—and not every postpartum belly is diastasis. That’s why a simple at-home check can be helpful as a first step.
How to check for diastasis at home (simple, gentle test)
A common screening method is the finger-width test, which estimates the gap between the muscles. It can vary depending on technique and where you measure—so it’s not a definitive diagnosis—but it’s a useful self-check.
Step-by-step at-home test
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Lie on your back with knees bent and feet on the floor.
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Place one hand behind your head and lift your head/shoulders slightly (a very small crunch).
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With your other hand, place your fingers on the midline near the belly button and feel for the muscle edges.
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Note how many fingers fit in the gap and whether it feels deep/soft (like your fingers sink in).
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Repeat slightly above and below the belly button—diastasis can vary by location.
How to interpret it (practical view)
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If you feel a noticeable gap and/or significant softness and lack of tension, it’s worth getting a professional assessment.
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Many people use “about two fingers or more” as a rule of thumb, but what matters most is function: control, strength, and symptoms.
When to seek professional help sooner
Consider a pelvic health PT and/or doctor if you have:
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Strong or persistent pain (abdomen or low back).
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Possible hernia (a bulge that’s painful or increases with effort, often near the belly button).
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Major difficulty with daily activities or a “weak/unstable” trunk feeling.
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A pronounced cone/ridge with minimal effort—even when you try to gently engage your core.
Most recommended treatments for abdominal diastasis
1) Physical therapy and targeted exercise (first choice for most cases)
Conservative treatment typically focuses on:
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Deep core activation (transverse abdominis)
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Pelvic floor coordination
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Breathing strategies and managing abdominal pressure
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Relearning daily movement patterns (how you get up, lift, carry)
Many postpartum recovery programs emphasize gentle, progressive work—building control before intensity.
Common components in a rehab plan (with guidance):
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Gentle “corset” engagement coordinated with breathing
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Gradual core strengthening (without breath-holding)
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Posture, hip strength, and stability training
Evidence overall suggests exercise can help, but protocols vary a lot—so individualized programming with a skilled professional tends to work best.
2) Daily habits that protect your midline (big impact)
Simple changes can reduce strain and support healing:
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Getting out of bed: roll to your side, then push up with your arms (avoid “sit-up style” getting up).
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Avoid constipation and heavy straining (it increases internal pressure).
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Be mindful when carrying your baby (avoid loading one side all day).
3) Belly wraps/binders: do they help?
A postpartum wrap/binder may provide temporary support and comfort and can improve body awareness early on. But it’s not a standalone fix—think of it as an assist while you rebuild strength and control.
4) Surgery: when is it considered?
Surgery may be discussed when:
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There is a hernia or related complications,
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There’s major functional impact and a well-executed conservative program hasn’t helped enough,
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Your situation is stable (often after a period of rehab, and depending on future pregnancy plans).
A medical evaluation is essential to weigh timing, risks, and expected outcomes.
What to avoid (or modify) so you don’t make it worse
Especially early postpartum (and without clearance), it’s usually best to avoid:
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Traditional high-pressure ab work (heavy crunches/sit-ups) that pushes pressure into the midline.
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Holding your breath during effort (breath-holding increases pressure).
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Any exercise that consistently causes coning/doming—that’s your signal to regress and retrain strategy.
Frequently asked questions
Is diastasis normal after pregnancy?
It’s common postpartum and often improves over time—especially with a gradual, guided return to activity.
Can you “close” diastasis with exercise?
Many people see major improvement in strength, control, and symptoms. The goal isn’t always “zero gap,” but a strong, functional core that supports your daily life.
How do I know if I need surgery?
Usually when there’s a hernia and/or significant functional limitations that don’t improve after proper conservative treatment—always with medical guidance.
Abdominal diastasis is common—especially postpartum—and recognizing it early helps you choose the safest path: an at-home screening check, smarter daily movement, and most importantly guided rehabilitation with the right core and pelvic floor approach. When needed, medical options exist, but many cases improve significantly with consistent, well-structured recovery.
