How do I test for Diastasis Recti?

To test to see if you have Diastasis Recti you are going to both measure the width and the depth of the gap between the Rectus abdominis muscles.

To insure that you are doing this correctly please watch the below video.

I suggest downloading this tracker to record your measurements

You will be looking to measure your gap in three places, and record both the width and the depth at each location.

You will do this process twice, once in a semi relaxed state and once when you have engaged your core.

You want to look for two specific things from the base of your rib cage all the way down the center to the pelvis:


1) The width of separation (how many fingers can you fit horizontally?)

2) The depth of depression (how far can you push in?)


How to Measure Your Diastasis

• Lie down on your back with both knees bent

• Place your index and middle finger directly above your belly button.

• Raise your head off the supporting surface and feel for any gap or dip under your fingers. Note the width and depth of separation.

• Lower your head and shoulders back to starting position


Repeat this test 1-2 inches below your belly button, and about 1-2 inches below your sternum.



The repeat it all again when you have engaged your TVA - note down the difference on the tracker.


Clinically, Diastasis Recti is defined by a separation > 2.5 cm wide, this is about 2 fingers wide. But it is really the depth that indicates how strong your connective tissue is which is what will keep your tummy in.

And the difference in depth when engaged which shows how well your TVAs are firing.

If you have any questions please comment below, and if this was useful for you please share this article. Don't let other mommy's wonder WHY they can't regain their flat belly?