Diastasis recti (separated abdominal muscles) is when the connective tissue in the midline of the abdomen stretches, causing the straight abdominal muscles to move further apart. It can feel unsettling because your body looks different and might feel less stable, but you are far from alone. Here's a practical guide to what you can typically see, what you can check at home, and when it makes sense to seek help.

The most common visual sign is a distinct midline where the abdomen "rises" along the line from the breastbone towards the navel and downwards, especially when you tense your muscles.

You may experience:

• A "cone shape" or "tent" in the middle of your abdomen when you sit up from lying on your back or lift something.
• A bulge or "ridge" along the midline during exertion.
• Your belly appearing softer and rounder, even if you have otherwise recovered well after childbirth.

It's important to know that the appearance can vary greatly, and you cannot reliably assess the extent by just looking.

"Doming" is a term many use to describe the abdomen bulging forward like a dome in the middle under strain. It's a useful sign to look out for, as it can indicate that the pressure in the abdomen is not optimally distributed.

Doming is often seen when you:

• Get out of bed without rolling onto your side
• Lift a child, car seat, or grocery bags
• Do classic sit-ups or planks before your body is ready

If you often see doming, it can be a signal to reduce the load and work more gradually with breathing and core support.

Many describe it as a "hole" or an indentation at or above/below the navel. You can do a gentle self-check, but it cannot replace an assessment by a professional.

1. Lie on your back with bent knees and feet on the floor.
2. Place 1-3 fingers horizontally right at your navel (you can also check slightly above and below).
3. Lift your head and shoulders slightly, like a small "crunch".
4. Feel if there is a clear gap, and if the tissue feels soft or gives way.

Stop if it hurts, or if you get obvious doming. If you are in doubt, a postnatal physiotherapist or midwife can often provide the most peace of mind.

Seek help if you experience, for example:

• Pain, a feeling of heaviness or downward pressure in the pelvic area
• Persistent doming with light movements
• Feeling "unstable" in your core in everyday life
• Worry or uncertainty that is consuming you (that's reason enough in itself)

A professional can assess both the gap and the elasticity of the tissue and help you with safe exercises that suit your body and your daily life.

Many benefit from gentle, comfortable support around the abdomen and core for a period, without it replacing rehabilitation. If you want extra "hold" in everyday life, you can look here:

An adjustable support belt can provide relief around the abdomen and lower back during walks and lifts: Support Belts and the product Maternity Support Belt. If you primarily want gentle support and a smoother silhouette under your clothes, you can see Shapewear and the product Seamless Shapewear Nursing Top.

Always choose something that feels comfortable to breathe in and that does not press hard on your stomach. If support makes you more sore or causes more doming, adjust or take a break and preferably get a professional assessment.