What does a diastasis recti bulge look like?

September 21, 2025 •

4 min read

Over 60% of women experience some degree of abdominal muscle separation, known as diastasis recti, during or after pregnancy. A diastasis recti bulge is the tell-tale sign of this condition, often appearing as a protrusion down the midline of the abdomen. This article will provide a comprehensive guide on what this bulge looks like, when it appears, and how to identify it.

Quick Summary

A diastasis recti bulge presents as a vertical ridge or dome-shaped protrusion running down the center of the abdomen, which is most noticeable when engaging the core muscles, such as during a crunch or when straining. It is caused by weakened connective tissue that allows the internal abdominal contents to push forward between the separated rectus abdominis muscles.

Key Points

Visible Ridge or Dome: A diastasis recti bulge looks like a vertical ridge or cone-shaped protrusion down the center of the abdomen, often around the navel.
Appears with Core Strain: The bulge is most noticeable when straining, such as doing a crunch, coughing, or lifting, and may flatten when relaxed.
Result of Weak Connective Tissue: It is caused by weakened linea alba, the connective tissue holding the ab muscles together, allowing internal organs to push through.
Not a Hernia: While both cause bulges, diastasis recti is a muscle separation, while a hernia is a true hole in the abdominal wall.
Requires Specific Exercises: Certain core exercises, like planks and crunches, can worsen the condition; specialized physical therapy is recommended.
Treatable with Non-Surgical Options: Many cases can be improved with targeted exercises and lifestyle changes, with surgery reserved for severe or unresponsive cases.

Visualizing the Diastasis Recti Bulge

A diastasis recti bulge is a distinct visual indicator of separated abdominal muscles, and its appearance can vary in shape, size, and prominence depending on the individual and the severity of the condition. Unlike a general "belly pooch," the diastasis recti bulge is characterized by a linear protrusion. When you contract your abdominal muscles, you may notice a vertical ridge or pyramid-like shape extending along the midline of your abdomen, from the breastbone to the belly button or below. This doming or "coning" is a result of increased intra-abdominal pressure pushing the internal contents forward through the compromised linea alba, the connective tissue that holds the ab muscles together.

Where the Bulge Occurs

The bulge's location can provide clues about the extent of the separation. While it is commonly most visible around the navel, it can also manifest above or below it. Some individuals might have separation only above the belly button, others only below, and in more severe cases, the separation can run the entire length of the midline. This variation is why a comprehensive self-assessment, and later a professional diagnosis, is so important.

When the Bulge Appears

The diastasis recti bulge doesn't typically stay visible at all times. It's an active bulge that becomes most apparent during activities that put strain on the abdominal muscles. Think of movements like:

Sitting up from a lying position.
Coughing or sneezing forcefully.
Straining during a bowel movement.
Lifting heavy objects.

When your core is at rest, the bulge may disappear, or the abdomen may simply look rounder and softer. This dynamic nature is a key difference from a hernia, which is more often a constant, localized lump. When straining, a person with diastasis recti may visibly see the doming, while a self-check reveals a gap, or a "giving away" feeling, where the fingers can sink into the abdomen.

The Anatomy Behind the Bulge

The abdominal wall is comprised of several muscle layers, with the rectus abdominis (or "six-pack" muscles) being the most superficial. A band of connective tissue, the linea alba, runs vertically down the midline, connecting the right and left sides of the rectus abdominis. During pregnancy, significant weight gain, or with improper heavy lifting, this tissue can weaken and stretch, leading to the separation of the muscles. The bulge is not the muscle itself, but rather the internal organs pushing forward where the protective connective tissue has been stretched and weakened.

The Importance of Correct Identification

Correctly identifying the diastasis recti bulge is crucial because it influences the treatment approach. While mild cases often improve with proper core-strengthening exercises, particularly those focusing on the deeper transverse abdominis muscles, certain exercises like traditional crunches can worsen the condition. In contrast, a hernia, which involves a hole in the abdominal wall, requires a completely different medical approach, often involving surgery.

Diastasis Recti Bulge vs. Other Abdominal Bulges

Distinguishing the diastasis recti bulge from other abdominal issues is essential for proper management. Here is a comparison to help differentiate between common types of abdominal bulges:


Feature	Diastasis Recti Bulge	Hernia	Excess Abdominal Fat
Appearance	Vertical ridge, cone, or dome along midline.	Localized, circular lump.	General roundness, soft and pinchable.
Timing	Appears with muscle contraction (straining, crunching).	Can be present constantly, but may worsen with strain.	Persistent and doesn't change significantly with muscle engagement.
Feeling	Soft, with a gap felt between muscles.	Often firmer and may cause discomfort or pain.	Soft and doughy.
Associated Symptoms	Core weakness, lower back pain, poor posture, bloating.	Pain, pressure, and potentially digestive issues.	No functional symptoms associated with core weakness.

Addressing the Diastasis Recti Bulge

Once a diastasis recti bulge is identified, a targeted and safe approach is necessary. It is highly recommended to consult a healthcare professional, such as a physical therapist specializing in postpartum care or a women's health expert, to get an accurate diagnosis and a personalized treatment plan.

Specific Exercises: A physical therapist can guide you through exercises that focus on strengthening the deep core muscles (transverse abdominis), which act like a natural corset to help pull the separated muscles back together. Examples include pelvic tilts and controlled breathing exercises.
Modify Movement: It's crucial to avoid exercises that worsen the condition, such as traditional crunches, sit-ups, planks, and heavy lifting without proper form. Modifying daily activities to reduce abdominal strain is also important.
Supportive Garments: Postpartum belly bands or binders can offer additional support, but they are not a substitute for strengthening exercises.
Surgical Intervention: In severe cases where conservative treatments are insufficient, a surgeon may discuss surgical options, such as an abdominoplasty (tummy tuck), to repair the abdominal wall. This is often a last resort and considered only after conservative measures have been exhausted.

For more information on core and pelvic health, including safe exercise practices, consider reviewing resources from organizations like the Pelvic Health and Rehabilitation Center.

Conclusion

Recognizing a diastasis recti bulge is the first step toward effective management and recovery. By understanding its appearance as a vertical ridge or dome that emerges during core engagement, you can differentiate it from other abdominal concerns. Whether it appears after pregnancy, significant weight gain, or another cause, addressing the bulge requires a focused approach, often guided by a physical therapist. Through proper exercises, modified movements, and, in some cases, medical intervention, you can work to improve core strength and reduce the prominence of the bulge, restoring both function and confidence.

Frequently Asked Questions

To perform a self-check, lie on your back with knees bent and feet flat. Place your fingers on your midline, just above your navel, and gently lift your head and shoulders as if doing a mini-crunch. A vertical ridge or gap that your fingers can fit into indicates a diastasis recti bulge.

The bulge itself is not typically painful, as it involves a stretching of connective tissue, not a tear of the muscle. However, the resulting core weakness can lead to associated symptoms like lower back pain, pelvic pain, or poor posture.

Yes, many cases of diastasis recti can be improved with specialized core-strengthening exercises, particularly those that target the deep transverse abdominis muscles. However, it's crucial to follow a program designed by a physical therapist, as improper exercises like crunches can make the separation worse.

A diastasis recti bulge is caused by the separation of abdominal muscles due to stretched connective tissue. A hernia, by contrast, is a true hole in the abdominal wall through which organs or tissue can protrude. Hernias often present as a firmer, more localized bulge and may require surgical repair.

For many postpartum women, the condition can improve significantly in the weeks and months following childbirth as hormones and tissues return to normal. However, if the connective tissue has lost its elasticity, the gap may not close completely on its own, and targeted rehabilitation is often necessary.

It is best to avoid exercises that put excessive strain on the abdominal midline and cause the bulge to protrude further. These include traditional crunches, sit-ups, and full planks. High-impact exercises and heavy weightlifting should also be approached with caution and proper form.

No, while the appearance of the bulge can be a cosmetic concern for some, diastasis recti can also cause functional problems due to weakened core support. This can lead to issues such as lower back pain, poor posture, and pelvic floor dysfunction.