Lie on your back with your belly exposed. Get into a crunch position. Place the middle finger of one hand an inch above your belly button and aligned with its center. Place your pointer and ring directly on the other side of your middle finger. Gently press in as you crunch up. If all three of your fingers sink into a gap (between your abdominis recti muscles) then you have the diastasis (separation). If only one or two fit easily in the gap, that is completely normal. If you notice a large gap or any pain associated with this test please read about diastasis recti and abdominal hernias.
How to Test yourself for Diastasis Recti – after pregnancy
