What Is Diastasis Recti — And How Do You Know If You Have It?

If you've noticed a bulge or "doming" down the middle of your belly after pregnancy, you may be experiencing diastasis recti. It's far more common than most women realize — and it's very treatable.

What Is Diastasis Recti?

Diastasis recti is the separation of the two halves of your rectus abdominis (your "six-pack" muscles) along the midline of your abdomen. During pregnancy, the connective tissue between these muscles stretches to make room for your growing baby. For many women, that gap doesn't fully close on its own after birth.

How to Check for It at Home

You can do a simple self-check:

1. Lie on your back with your knees bent and feet flat.
2. Place your fingers just above your belly button, pointing down toward your toes.
3. Gently lift your head and shoulders off the floor.
4. Feel for a gap between the muscles, and note how many fingers fit in the space.

A gap of two or more finger-widths, or a soft, "squishy" feeling with little tension, may indicate diastasis recti. A professional assessment confirms it.

Signs You May Have Diastasis Recti

• A visible bulge or ridge down the middle of your abdomen
• A "pooch" that won't go away despite exercise
• Lower back pain or poor core stability
• Feeling weak through your midsection

How Postnatal Rehab Helps

The good news: you can rebuild your core safely. At Anchor, our GROWCO postnatal rehab program combines functional training, mobility, Pilates and pelvic health rehab to help you reconnect to your core and pelvic floor.

Crunches and traditional ab workouts can actually make diastasis recti worse. A guided, progressive program is the safe path back to a strong core.

Care starts with a chiropractic initial assessment so we can build the right plan for your body. Book your assessment and step into a strong, confident body after birth.