What is diastasis recti?
Diastasis recti is the separation of the two sides of the rectus abdominis muscle (your "six-pack" muscle) along the midline of your abdomen. The gap is created by stretching of the connective tissue (linea alba) that runs down the centre of your stomach.
According to research published in the British Journal of Sports Medicine, approximately 60% of women have diastasis recti at 6 weeks postpartum, and around 30% still have it at 12 months. It is not a tear or a rupture — it is a stretching that can, in most cases, be significantly improved with the right exercises.
How to self-check
You can check for diastasis recti at home from about 6 weeks postpartum. Here is how:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Place the fingers of one hand horizontally across your belly button, pointing towards your pelvis.
3. Slowly lift your head and shoulders off the floor (like the start of a crunch).
4. Feel for a gap between the two ridges of muscle. Check above, at, and below your belly button.
What you are feeling for: A gap of more than roughly 2 finger-widths (about 2.5cm) may indicate diastasis recti. But the width alone is not the whole story — the depth and tension of the tissue matter too. A narrow but deep gap can be more significant than a wider but shallow one.
Exercises that help
The goal of diastasis recti rehabilitation is not to "close the gap" mechanically, but to restore the function of the deep core system — your transverse abdominis, pelvic floor, diaphragm, and multifidus — so that the linea alba can generate tension again. A 2024 scoping review of postpartum DRA rehabilitation found that exercise therapy is the standard approach, with interventions targeting the deep core system showing consistent improvements.
Diaphragmatic breathing — Reconnects your breath with your deep core. Inhale and let your belly expand, exhale and gently draw your belly button towards your spine. This is the foundation of all diastasis work.
Dead bugs — Lying on your back, extend opposite arm and leg while maintaining core engagement. Builds deep stability without putting pressure on the gap.
Heel slides — Lying on your back, slowly slide one heel along the floor while keeping your core engaged. The goal is to maintain stability while your legs move.
Pallof press — An anti-rotation exercise using a resistance band. Trains your core to resist movement, which is the primary function of the transverse abdominis.
You can find step-by-step instructions for all of these in our Exercise Library.
What to avoid
Traditional crunches and sit-ups can worsen diastasis recti by increasing intra-abdominal pressure and pushing the two sides of the muscle further apart. Avoid them until your core function has been restored.
Planks — loaded frontal positions place significant pressure on the linea alba. Progress to planks only once your physiotherapist confirms you can generate sufficient tension across the gap.
Heavy lifting without bracing — learn to engage your deep core (exhale on effort) before lifting anything heavy, including your toddler.
When to seek professional help
See a women's health physiotherapist if your gap is wider than 3 finger-widths, if you are not seeing improvement after 8 to 12 weeks of consistent exercise, if you have a visible "doming" or "coning" of your abdomen when you sit up, or if you are experiencing lower back pain or pelvic floor dysfunction alongside the separation.
In rare cases, surgical repair (abdominoplasty) may be considered, but this is typically only after conservative rehabilitation has been fully explored. Your GP can refer you to a consultant if appropriate.