Free tool · 3 min · private
Diastasis recti test at home: check your gap in 3 minutes
Find out how wide and how deep the gap between your tummy muscles is, step by step. Takes about 3 minutes lying on the floor or your bed, and stays on your device.
Private by design: everything you enter stays in this browser. Nothing is sent to us or to advertisers.
Updated ·Written by the Dr. Kegel editorial team · clinical review pending
How to use it
The steps are in the tool above. A few tips make the reading more reliable:
- Check at the same time of day each time, with your belly relaxed.
- Use the same fingers and the same lift height. A tiny lift is enough — you’re not doing a sit-up.
- Measure the width with your fingers flat and side by side, pointing across your body or toward your feet — either works, as long as you’re consistent.
- Recheck every few weeks rather than every day.
What your numbers mean
Less than about 1½ fingers, firm
A narrow, firm midline is common and usually nothing to worry about.
Around 1½ fingers, or soft and deep
Borderline. Gentle deep-core and pelvic floor exercises and good lifting habits are a sensible start. Recheck in a few weeks.
2 fingers or more
This is the point where Cleveland Clinic suggests talking to your healthcare provider. A pelvic floor or women’s health physical therapist can confirm the gap and give you a program.
3 fingers or more, or soft with doming
A wider gap, or one that feels soft and domes when you lift your head, is worth an assessment by a physical therapist before you return to crunches, planks or heavy lifting.
Depth matters as much as width. A gap that feels firm when you gently tense your belly is usually transferring force well. Doming means your belly pressure is pushing outward through the midline — a physical therapist can teach you to manage it.
Frequently asked questions
How do I test myself for diastasis recti?
Lie on your back with knees bent, lift your head and shoulders slightly, and press your fingertips into the midline of your belly above, at and below the belly button. Count how many fingers fit in the gap between the two muscle ridges and notice how deep and soft it feels.
How many finger widths is diastasis recti?
Cleveland Clinic advises talking to your healthcare provider if you feel a gap of two or more finger widths. Width isn’t the whole story, though: how firm the midline feels when you gently tense your belly matters too.
Can men have diastasis recti?
Yes. It’s most common during and after pregnancy, but men can have it too — for example with weight changes or heavy straining. The self-check works the same way.
When should I check after giving birth?
Some separation is expected in late pregnancy and the weeks after birth as your body recovers. Check once lying on your back feels comfortable, and after a C-section wait until your doctor or midwife says it’s OK to press on your belly.
Can I track my gap over time?
Yes. Tap “Save on this device” after a check. Your measurements stay only in this browser — nothing is uploaded — so you can compare every few weeks and share them with a physical therapist.
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Open tool →Sources
- Diastasis recti (abdominal separation) — Cleveland Clinic
This tool is a self-check for education and exercise planning. It is not a diagnosis and does not replace an exam by a doctor or pelvic floor physical therapist.