Diastasis Recti Exercises & Self-Check After Birth

Last updated October 23, 2026. Educational information, not medical advice: see our Medical Disclaimer.

If your tummy still looks rounded months after giving birth, or you notice a ridge or dip running down the middle when you sit up, you may have diastasis recti. It is one of the most common changes after pregnancy, it is not your fault, and in many cases it improves with time and the right exercises. This guide explains what it is, how to check for it at home, which exercises help and which to pause, and where shapewear can, and cannot, fit in.

What is diastasis recti?

Your “six-pack” muscles, the rectus abdominis, run down the front of your tummy in two vertical halves. They are joined in the middle by a band of connective tissue called the linea alba. During pregnancy, your growing baby and pregnancy hormones stretch and thin this tissue so the two halves move apart to make room. That gap is called diastasis recti, or abdominal separation.

It is extremely common. Cleveland Clinic notes that around 45% of women still have some degree of separation six months after giving birth. It is more likely after multiple pregnancies, twins, a larger baby or a pregnancy later in life, but it can happen to anyone.

Common signs

A bulge, ridge or “dome” shape down the middle of your tummy when you sit up, cough or strain.
A soft, jelly-like feeling above or below the belly button.
A tummy that still looks pregnant months after birth.
Lower back pain, weak core or poor posture.
Sometimes, pelvic floor symptoms such as leaking when you cough or sneeze.

Diastasis recti is usually not painful. If you have pain, a bulge that does not go back in when you lie down, or a lump that is tender, see your doctor, as this can be a sign of a hernia.

How to check yourself at home

A simple self-check can give you an idea, but it is not a diagnosis. A doctor or pelvic health physiotherapist can assess you properly.

Lie on your back with your knees bent and your feet flat on the floor.
Place one hand behind your head and the fingertips of the other hand on the midline of your tummy, just above the belly button, fingers pointing down towards your feet.
Breathe out and gently lift your head and shoulders a little off the floor, as if starting a very small crunch.
Feel for a gap between the two muscle halves. Count how many fingers fit into it.
Repeat just below the belly button and higher up, between the belly button and the breastbone.

As a rough guide, a gap of two finger widths or more, or tissue that feels very soft and deep, is worth discussing with your doctor, midwife or a physiotherapist. The depth and firmness of the tissue matter as much as the width.

Does it get better on its own?

For many women the gap narrows naturally over the first weeks and months as the body recovers. For others it persists. The good news is that targeted exercise, guided by a professional, helps most women improve strength and function, even if a small gap remains. In a minority of cases where the separation is severe and causes ongoing problems, surgery may be discussed, but this is usually only considered after a long period of physiotherapy.

Exercises that help

The aim is not to force the muscles back together but to strengthen the deep core, especially the transverse abdominis, a corset-like muscle that wraps around your middle, and to work with your pelvic floor. A physiotherapist can tailor a programme, but a typical starting point looks like this:

Deep core breathing

Lie on your back with knees bent, or sit tall.
Breathe in through your nose and let your belly and ribs expand gently.
As you breathe out, gently draw your lower tummy in towards your spine, as if zipping up tight jeans, and lift your pelvic floor at the same time.
Hold for a few seconds while breathing normally, then relax fully.
Repeat around ten times, a few times a day.

Other gentle options

Heel slides: lying on your back with your core engaged, slowly slide one heel away and back.
Pelvic tilts: gently flatten and release your lower back against the floor.
Side-lying leg lifts and glute bridges: to build strength around the hips and back.
Walking: regular, gentle walks support overall recovery.
Postnatal Pilates: once your tissue has started to heal and with a qualified instructor.

Exercises to pause for now

Some movements increase pressure inside the tummy and can push the midline outwards. Until a professional has checked your progress, it is usually advised to avoid:

Crunches, sit-ups and full planks.
Double leg lifts and other heavy core work.
Heavy lifting, especially while holding your breath.
Twisting movements under load.
Getting out of bed by sitting straight up. Roll onto your side and push up with your arms instead.

A useful rule: if you see your tummy “dome” or bulge along the middle during a movement, it is too much for now. Scale it back.

Everyday habits that help

Breathe out and engage your deep core before lifting your baby, the car seat or shopping.
Carry your baby close to your body and switch sides regularly.
Set up feeding with pillows so you are not hunched forward.
Avoid straining on the toilet; eat fibre and drink plenty of water.

A realistic recovery timeline

There is no fixed schedule, and your physiotherapist’s plan always comes first, but many women find recovery follows a pattern like this:

First weeks: rest, gentle walking and deep core breathing. Focus on how you get in and out of bed and how you lift your baby.
Around 6 to 12 weeks: your postpartum check-up is a good time to have the gap assessed. Many women add heel slides, bridges and other gentle exercises from here.
Around 3 to 6 months: with consistent practice, many women notice a firmer midline, less doming and better posture. Exercises gradually become more challenging.
Beyond 6 months: if the gap is still wide, you have ongoing back pain or pelvic floor symptoms, ask to be referred to a pelvic health physiotherapist if you have not already been.

Progress is rarely a straight line. Sleepless nights, illness and busy weeks all affect it, so be patient with yourself and focus on consistency rather than perfection.

Can shapewear help with diastasis recti?

Shapewear cannot close the gap between your muscles. That only improves through healing and exercise. What a gentle, well-fitting garment can do is give your tummy a feeling of support, make you more aware of your posture and help clothes sit more smoothly while you work on your recovery.

Fit matters. A garment that is too tight can increase pressure on the pelvic floor and make deep breathing harder, which works against the core exercises above. Choose support that spreads evenly across the tummy rather than one tight band, make sure you can still take a full breath, and wear it for part of the day rather than relying on it all the time. If you have pelvic floor symptoms, ask your physiotherapist first.

Frequently asked questions

When should I see a professional?

Ask at your postpartum check-up if you notice a gap or bulge, and see someone sooner if you have pain, a lump, back pain that does not improve or pelvic floor symptoms. A pelvic health physiotherapist is the specialist for this.

Can I still exercise with diastasis recti?

Yes. Most women are encouraged to stay active with walking and gentle core work, and to build up gradually. The key is choosing the right exercises and stopping when you see doming.

Can diastasis recti happen after a C-section?

Yes. It is caused by pregnancy, not the type of birth, so it is just as common after a caesarean. Always get your scar checked before starting core exercises.

Will the gap close completely?

Not always, and that is fine. Some women keep a small gap but have a strong, functional core with no symptoms. Physiotherapists often focus more on how well the tissue tensions and how your core works than on the exact width.

Is it safe to get pregnant again?

Yes, diastasis recti does not stop you from having another baby, although the separation may return or widen during a later pregnancy. Working on your deep core between pregnancies can help, so mention it to your midwife.

Keep reading

This article is general information, not medical advice. If you think you have diastasis recti, talk to your doctor, midwife or a pelvic health physiotherapist before starting exercises or wearing compression garments.

Sources

Sources cited in this article

Cleveland Clinic: Diastasis recti (abdominal separation) (my.clevelandclinic.org)
Healthline: Diastasis recti (healthline.com)
Healthline: Postpartum belly binding (healthline.com)
NHS: Your post-pregnancy body: Your post pregnancy body (nhs.uk)

Last checked October 23, 2026. Spot an outdated source? Tell us.

About the author: Jessica Bordo writes Daily Health Cycle out of personal interest in women’s health, not as a clinician. Each article summarizes what sources such as the NHS, Mayo Clinic, Cleveland Clinic and ACOG say, and links to them so you can check the claims yourself. Use these guides to prepare questions for your own clinician, not to replace their advice. Our editorial standards explain how we research and update articles.

This article is for general education and isn’t medical advice. See our full disclaimer and talk with a qualified clinician about your own care.