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Diastasis recti: the belly gap

What that post-baby ab separation actually is, how to check for it, and when to bring in a specialist — without fear or fads.

It happens to almost everyone

Diastasis recti is the natural widening of the space between your abdominal muscles as your belly grows — research shows essentially all women have some separation by the end of pregnancy. It's how your body makes room, not an injury.

For most moms it narrows a lot on its own in the first months. Studies find roughly a third still have a wider gap around a year postpartum — common, manageable, and nothing to panic about.

Why it matters for lifting

Your deep core is part of every lift you do with your baby. While things are healing, two habits help: avoid holding your breath and straining during effort, and watch for a ridge or "doming" down your midline when you exert — that's your cue to ease off, exhale, and use your legs more.

A simple self-check

  1. Lie on your back with knees bent, feet flat.
  2. Lift your head and shoulders slightly, like the start of a small crunch.
  3. Press two fingers gently along the middle of your belly, above and below your belly button.
  4. If you feel a soft gap wider than about two fingers, mention it at your next visit.

When to bring in a specialist

Ask your provider about a referral to a pelvic-health physical or occupational therapist if the gap stays wide past the first few months, you notice persistent doming or bulging, or you're dealing with back pain, pelvic pressure, or leaking. Individualized care from a pelvic-health specialist is the gold standard here — that's why ErgoMama teaches awareness and safe habits, not core-repair programs.