Do you feel like no matter how much you exercise, your belly still has a "pooch" or bulging appearance? Do you notice a strange "doming" or "coning" shape in the middle of your stomach when you sit up in bed or cough?
You might be dealing with Diastasis Recti, commonly known as abdominal separation. This occurs when the connective tissue between your "six-pack" muscles stretches out and thins, often during pregnancy, leaving your core unsupported.
Before you do another crunch (which might actually make it worse!), try this simple, evidence-based screening tool to check the status of your deep core.
The "Sag" Test: Abdominal Separation Screening
Note: This is a screening tool to indicate core support quality, not a final medical diagnosis.
🔹 Step 1: The Setup
- Lie flat on your back on a firm surface (the floor or a yoga mat is best).
- Bend your knees and place your feet flat on the floor.
- Completely relax your stomach muscles.
- Take your index and middle fingers and place them just above your belly button, pointing down toward your feet.
🔹 Step 2: The Action
- Take a normal breath in, and as you exhale, slowly lift only your head and shoulders slightly off the floor (like a very small crunch).
- Crucial: Do NOT suck your tummy in or hold your breath. You must breathe normally to get an accurate test.
🔹 Step 3: What to Feel For
As you lift your head, gently press your fingers into your stomach. Pay attention to what you feel under your fingertips:
- A Functional Core: You will feel tension under your fingers, like a trampoline pushing back against you. The gap will feel shallow.
- Possible Separation/Weakness: If your fingers sink in deeply (more than two finger-widths), or if you feel or see a visible bulge or "doming" popping up between the muscles, this suggests poor deep core activation or diastasis recti.
🔹 Step 4: Check All Levels
Repeat the test three times, moving your fingers to check these crucial areas:
- Just above the belly button.
- Directly at the belly button.
- Just below the belly button.
My Findings Were Positive... What Now?
First, don't panic. Abdominal separation is very common and completely treatable. However, how you treat it matters enormously.
⚠️ Stop doing random "ab workouts" from the internet. Traditional exercises like crunches, sit-ups, and standard planks increase intra-abdominal pressure and can actually push the muscles further apart, making the sagging worse.
Get Expert, Evidence-Based Help
A positive Sag Test means your core needs specialized retraining to learn how to fire correctly again. Final confirmation and a recovery plan require a professional physiotherapy assessment.
At Get Set Go Physiotherapy, we don't guess. We use proven methods to rebuild your deep anchor muscles (the transverse abdominis) and close the gap safely.
Ready to fix your core the right way?
If you noticed sagging, bulging, or deep weakness during this test, we can help guid you with safe core retraining.
👉 Click here to book an assessment or call us at 9363522177. Let's rebuild your strength from the inside out.