Diastasis recti is a condition where the abdominal muscles separate, causing a bulge in the middle of the abdomen. It commonly occurs during pregnancy or as a result of significant weight gain or improper exercise techniques. Self-assessment for diastasis recti involves checking for a separation between the left and right sides of the rectus abdominis muscles. Here's how you can do it:

1. Lie on Your Back: Lie down on your back with your knees bent and your feet flat on the floor.
2. Relax Your Abdominal Muscles: Keep your abdominal muscles relaxed.
3. Locate Your Belly Button: Place your fingers horizontally just above or below your belly button.
4. Engage Your Abdominal Muscles: Gently lift your head and shoulders off the ground, as if performing a mini-crunch. Keep your head and neck relaxed and don't strain.
5. Feel for a Gap: With your fingers in the position mentioned above, feel for a gap between the left and right sides of your abdominal muscles. You may feel a separation or a gap between the muscles. Measure the width of this gap with your fingers.
6. Assess the Width: Diastasis recti is typically diagnosed when the gap between the muscles is more than 2 finger-widths. If you can fit two or more fingers in the gap, it might indicate diastasis recti.
7. Check for Depth: Also, pay attention to how deep the separation feels. A shallow separation might not be as concerning as a deeper one.
8. Repeat: Perform this self-assessment in different positions, such as lying down, sitting up, and standing, as the separation may vary depending on your body position.