So now that you know that there is actually a name for that cute little pooch that won’t go away, how do you get rid of it? Well first of all, you need to check and see how serious it is.

Remember you have 3 layers of abdominal muscles; the transverse (deep), the obliques (middle) and the rectus (top – six pack). All of these muscles insert into the linea alba at the belly button. And because this is the insertion point for all 3, it makes it the weakest point of the connective tissue. In other words, if you are going to have a diastasis, it’s going to start here. This will also be the deepest and widest location as well.

So how do you know if you actually have one? Well there are things to look for. Remember when you were pregnant and would get up from a back lying position and you would see the cone or football shape pop up from your belly button? This is a sure fire sign that you had a separation and unless you have been told you no longer have one after birth, there is a pretty good chance that you still have it.

Here’s a test. Lie flat on your back with your legs bent and feet flat on the floor. Place your fingers downward towards your pubic area, pressing into your belly button towards the floor. For some, you may need to press quite firmly and others not. Now keeping your abs completely relaxed, lift your head slightly until you feel the sides of your rectus abs come together and grab your fingers. Be careful not to come up too high. It is rare that you need to lift up your shoulders. Remember that the higher you come up, the closer the muscles come together. This does not give you an accurate reading in a relaxed position and just strains the connective tissue even more.

You measure the separation by how many fingers you can fit into the separation, side by side. If you have come up quite high and don’t feel anything, try putting another finger in. Believe it or not I have felt separations of 8 fingers and more on some women and they didn’t even know it. But if you feel pulsing of your organs before even lifting your head, you know that the condition of the connective tissue is quite weak because you can press so deeply. After you check at the belly button, check 3 inches above and 3 inches below. Your rectus goes from the top of your hips right up to your ribs so your separation can be different in each location.

So now that you have a pretty good idea of what you are up against, you have to decide what you are willing to do to correct it. Surgery? No way! Although the majority of doctors will either tell you there is nothing to do about it or shrug their shoulders, some will recommend surgery or a tummy tuck. Let’s be honest; doctors know little or nothing when it comes to fitness and nutrition. Diastasis Recti can be corrected, but it’s going to take hard work. Check in again in two weeks and I will tell you how!