How to Assess Your Core Postpartum

Check for abdominal separation & learn how to correct it

Majority of women postpartum will have some sort of diastasis recti, which is a fancy term for an abdominal separation or more correctly a laxity in your linea alba.

Hi! I’m Ally. I’m a Doctor of Physical Therapy specializing in functional fitness for women throughout every stage of life, including pregnancy & motherhood.

As your pregnancy progresses, and your belly grows, something has to give! And what most often gives or stretches is the linea alba - that center line of tissue between your two rectus abdominal muscles. The rectus abdominis are the 2 halves of your six pack your muscles.

Let’s learn how to assess it & how to correct it so that you can make sure you are doing your core exercises appropriately.

Of importance, for those who want to improve their core activation & strength postpartum, I am putting together a postpartum core series starting June 2 which will be available for subscribers.

So to assess your diastasis, I want you to start by laying on your back with your legs straight. From here, let’s start by placing three fingers horizontally right above your belly button.

Go ahead and tuck your chin, then lift your shoulders up off of the ground. You should feel those rectus abdominis muscles, hugging your fingers. You might have to adjust how many fingers wide you go. Also, note the depth. Do you feel the linea alba at the bottom of that “gully.”

Now, put your shoulders & head back down. Exhale & slightly tug your stomach muscles in like you’re stepping into a cold pool.

Maintain this, place your fingers back above your belly button, then lift your shoulders & head up again. Do you feel anything different?

The gap between your fingers should be less & you should feel the depth to be more shallow. If this is accurate, then you are activating your core correctly. THIS is how you should brace your core during ab workouts, when squatting, while lifting your baby, etc.

To correct the diastasis, you want to do core workouts that challenge your 6-pack muscles. And you should be constantly reassessing yourself during workouts to ensure you’re activating your core correctly.

How may fingers wide was your diastasis before you activated your core?