Reasons Your Tummy Still Looks Pregnant<\/h2>\n\n\n\n\n\n\n\n
If your tummy still looks pregnant, many months or even years after you\u2019ve had your babies, this could be due to diastasis recti (abdominal separation). A diastasis may cause your stomach to \u2018dome\u2019 or bulge, especially during certain movements like getting up from lying on your back. But other factors could also be causing it.<\/p>\n\n\n\n
This can be more confusing if the rest of your body is relatively lean or slim. Or if you\u2019ve been working out and the rest of your body seems to be responding and changing, but not your abs. Sometimes it gets worse throughout the day. Or you\u2019re simply fed up being asked when the baby\u2019s due.<\/p>\n\n\n\n
Overview of potential causes<\/h3>\n\n\n\n
The reality is there are loads of reasons (and usually some assortment of several) why your postpartum tummy looks and feels different. Let\u2019s take a look at some of the most common.<\/p>\n\n\n\n
Diastasis Recti<\/strong><\/h3>\n\n\n\n\nTL;DR?<\/strong> Diastasis recti can leave your abs and core unsupported with a ‘gap’ at the front of your tummy. As a result your stomach and the organs of your abdominal cavity can protrude or bulge, giving the appearance of a pregnant belly.<\/p>\n\n\n\n\n\n\n\nWhat is diastasis recti and its impact on the abdominal appearance<\/strong><\/h4>\n\n\n\nDiastasis recti is the widening of the gap between the two sides of the Rectus Abdominus muscle. The abdominal separation\/split occurs at the Linea Alba, which is the midline collagen structure of connective tissue at the front of your abdominal wall.<\/p>\n\n\n\n
<\/p>\n\n\n\n
It is totally normal, very common and not \u2018an injury\u2019. You can have a perfectly functional core<\/a> and still have a small gap at your linea alba.<\/p>\n\n\n\nDiastasis recti can leave your abs and core unsupported with a \u2018gap\u2019 at the front of your tummy. As a result your stomach and the organs of your abdominal cavity can protrude or bulge, giving the appearance of a pregnant belly.<\/p>\n\n\n\n
You can find out more about diastasis recti, or abdominal separation here<\/a>. What causes it, how to recognise or test for it, and how to exercise to minimise it.<\/p>\n\n\n\n![\"\"](\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2022\/01\/Rightforyou_Horizontal_pink-1024x392.png\")
<\/a><\/figure>\n\n\n\nRecognizing and testing for diastasis recti<\/h4>\n<\/blockquote>\n\n\n\n![\"Diastasis](\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/08\/DR-Test-2-1024x768.png\")
<\/figure>\n<\/div>\n\n\nThere\u2019s an easy at-home test for determining if you have Diastasis Recti.<\/a><\/p>\n\n\n\nIn the first few weeks of postpartum, you can do this test regularly to track how well your muscles are moving back together. If they stay separated past week eight, you have diastasis recti. <\/p>\n\n\n\n
When checking for symptoms you are assessing not only the width of the gap, but also its depth. This may feel a bit like testing for your belly\u2019s level of squidgy-ness. The amount of separation on both counts will determine the severity of your DR, and what you can do to help close your abdominal separation (even in these severe cases).<\/p>\n\n\n\n
Addressing the root cause and not just the symptoms<\/h4>\n\n\n\n
It\u2019s important to know that diastasis recti is a sign, a symptom, of a core that needs a little help to be strong and functional. Binding or wrapping your abs won\u2019t fix it, so be sure to address the cause and not just squish your poor tummy!<\/p>\n\n\n\n
It\u2019s caused by pressure (see \u2018Alignment\u2019 below) and can be remedied with adjustments to your posture as well as the right exercises.<\/p>\n\n\n\n
Nutrition, Food, and Bloating<\/h3>\n\n\n\nThe role of diet in abdominal bloating<\/h4>\n\n\n\n
If your belly seems to get bigger throughout the day, or if you feel bloated or uncomfortable after eating your diet could be the root cause.<\/p>\n\n\n\n
Common culprits: sugar, wheat, and dairy<\/h4>\n\n\n\n
Excess sugar in your diet, and\/or you could have developed an intolerance to certain foods such as wheat and\/or dairy.<\/p>\n\n\n\n
All of these can potentially cause swelling and bloating, as undigested food in your intestine is literally \u2018pushing\u2019 your stomach outwards. If you have a diastasis, the lack of support at the front of your abs will make this bulge more.<\/p>\n\n\n\n
Dietary recommendations for reducing bloating<\/h3>\n\n\n\n
Cut out processed foods, including sugar, and try cutting out wheat and dairy as well for a few weeks. None of these foods are necessary for a healthy diet so you won\u2019t come to any harm by removing them for a while! And try to monitor when it feels worse.<\/p>\n\n\n
\n![\"\"](\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/05\/24-1024x768.jpg\")
<\/figure>\n<\/div>\n\n\nDrink plenty of water and herbal teas to encourage digestion and eat fibre in the form of whole fruits and vegetables, high quality protein with every meal and limited carbs, such as wholegrain rice, quinoa, rye, oats and spelt (Note: the last 3 grains on this list contain gluten\u2026 you may be intolerant to all gluten-containing foods, so if the problems persist, you may need to go totally gluten-free).<\/p>\n\n\n\n
But sugar is the place to start\u2026 it may well be all you need to cut out, to see a dramatic difference and to make you feel a whole lot more comfortable.<\/p>\n\n\n\n
Alignment<\/h3>\n\n\n\nThe importance of body posture and alignment<\/h4>\n\n\n\n
Your tummy may still look pregnant due to your body posture and alignment. This means the way you hold and carry your body when you walk, stand and sit.<\/p>\n\n\n\n
How pregnancy and mothering affect alignment<\/h4>\n\n\n\n![\"\"](\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/05\/alignment-1-1024x385.png\")
<\/figure>\n<\/div>\n\n\nThe posture of pregnancy and mothering can place excessive pressure on the muscles at the front of your abdomen. The downward pressure on your pelvic floor, is also increased. If alignment is \u2018off\u2019, this causes undue pressure and can contribute to diastasis, pelvic floor problems or even prolapse.<\/p>\n\n\n\n
The link between alignment, diastasis recti, and pelvic floor issues<\/h4>\n\n\n\n
There is pressure inside your abdomen and pelvis called \u2018intra abdominal pressure\u2019. <\/p>\n\n\n\n
It is natural, functional and desirable, and it is your core\u2019s job to contain it, stabilising your core and your whole body. If there are \u2018kinks\u2019 in the system, just like kinks in your garden hose, they cause the pressure to build up. This compromises smooth flow within the pipe, or the ability of your body to bear itself or any further load.<\/p>\n\n\n\n
Obviously your body adapts and moves all the time, there isn\u2019t one static \u2018ideal position\u2019. But if the kinks are there the whole time (butt tucked under \/ stomach sucked in \/ ribs thrust out)\u2026 then we have a pressure problem.<\/p>\n\n\n\n
Go here for more a more indepth look at diastasis recti and alignment<\/a>, and what you can do about it<\/p>\n\n\n\nHormonal Changes<\/h3>\n\n\n\nPost-pregnancy hormonal shifts and their impact<\/h4>\n\n\n\n
Your hormonal changes after having a baby can have a huge effect on your body, including the abdominal area. The natural hormones the body produces during pregnancy do some amazing things, like helping to relax the uterine muscles and other connective tissues (including your ab muscles!). This is essential for accommodating your growing uterus but can also sometimes contribute to the separation of the abdominal muscles, leading to diastasis recti.<\/p>\n\n\n\n
Pregnancy Weight Gain and Your Postpartum Abdomen<\/h3>\n\n\n\nThe role of weight gain and loss post-pregnancy<\/h4>\n\n\n\n
As you gain weight during pregnancy, especially around the abdominal area, there is an increase in intra-abdominal pressure. This pressure can contribute to the stretching and separation of the abdominal muscles, leading to diastasis recti postpartum.<\/p>\n\n\n\n
Overstretching of Connective Tissues<\/h4>\n\n\n\n
This extra weight gain can also put additional stress on the connective tissues that hold the abdominal muscles together. The connective tissues, including the linea alba (the band of tissue between the rectus abdominis muscles), may become overstretched, contributing to the separation of the muscles.<\/p>\n\n\n\n
Risk of Larger Separation<\/h4>\n\n\n\n
Women who gain a higher than average amount of weight during pregnancy may be at increased risk of developing a larger separation of the abdominal muscles. A larger separation can be associated with more noticeable symptoms and may take longer to resolve postpartum.<\/p>\n\n\n\n\n![\"MUTU](\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/09\/Copy-of-Copy-of-Desktop-FREE-TRIAL-HEADER.jpg\")
<\/a><\/figure>\n<\/figure>\n\n\n\nTips for managing weight loss postpartum<\/h3>\n\n\n\n
Firstly, it\u2019s important to focus on overall well-being rather than just the number on the scale. Be patient with yourself and set realistic goals. Consider proper nutrition, exercise, rest, stress management, and emotional well-being as key components of a postpartum weight loss strategy.<\/p>\n\n\n\n
Diet and nutrition tips for postpartum weight loss<\/strong><\/p>\n\n\n\n\n- Focus on a healthy diet consisting of nutrient-dense foods that provide essential vitamins and minerals.<\/li>\n\n\n\n
- Stay adequately hydrated by drinking water throughout the day.<\/li>\n\n\n\n
- Aim for balanced meals and a healthy snack that include a variety of food groups (put together a diet plan if you think it helps you to plan ahead)<\/li>\n\n\n\n
- Avoid ultra processed food as much as possible, sticking to natural ingredients without additives and\/or preservatives.<\/li>\n\n\n\n
- Unless advised by a care provider, avoid restrictive diets or cutting out entire food groups. A lack of sufficient calories in the postpartum period may compromise nutrient intake and milk supply if breastfeeding.<\/li>\n<\/ul>\n\n\n\n
For more in-depth resources on weight loss head to our dedicated section.<\/p>\n\n\n\n
The Right Exercises for a Tummy That Still Looks Pregnant<\/h2>\n\n\n\n
It is said that how our muscles look when we exercise, is how we\u2019re exercising our muscles to look.<\/p>\n\n\n\n
When you perform ab workouts, or any workout, does your tummy seems to push or strain, or you feel any kind of pressure or bearing down in your pelvis? <\/p>\n\n\n
\n![\"\"](\"https:\/\/mutusystem.com\/en-us\/wp-content\/uploads\/sites\/2\/2021\/05\/StillLookPregnant_IMAGE-2-1024x385.png\")
<\/figure>\n<\/div>\n\n\nIf so it is possible you are training your muscles in a way that increases, not decreases the pressure pushing outwards.<\/p>\n\n\n\n
Safe exercises for diastasis recti and abdominal bulging<\/h2>\n\n\n\n
In terms of healing diastasis recti, beyond just wanting to tighten up that dreaded \u201cmommy belly<\/a>,\u201d it\u2019s about restoring core movement for daily function. <\/p>\n\n\n\nBecause of this, functional movement itself when done correctly can be a big part of closing your diastasis recti. <\/p>\n\n\n\n
The seven human functional movements are:<\/p>\n\n\n\n
\n- Squat<\/li>\n\n\n\n
- Bend<\/li>\n\n\n\n
- Lunge<\/li>\n\n\n\n
- Core<\/li>\n\n\n\n
- Push<\/li>\n\n\n\n
- Pull<\/li>\n\n\n\n
- Cyclical<\/li>\n<\/ol>\n\n\n\n
Some examples of getting in functional movement are: walking, squatting, glute bridges, hip circles, and arm swings. For 5 of our favourite exercises for diastasis recti see here.<\/p>\n\n\n\n
The impact of incorrect exercises on abdominal pressure<\/h3>\n\n\n\n
Some exercises done incorrectly can actually increase abdominal pressure.<\/p>\n\n\n\n
Exercises like standard crunches, sit-ups and planks are typically not recommended with diastasis recti, but that\u2019s not a hard and fast rule.<\/p>\n\n\n\n
That recommendation is because rather than strengthening your core, doing these exercises with your abdominal split<\/a> without properly engaging your core will just increase intra-abdominal pressure. <\/p>\n\n\n\nThat can cause the pressure from within to push your organs outwards, against or through the gap, and\/or downwards onto your pelvic floor. Not really where you want your organs forcefully heading! <\/p>\n\n\n\n
So before you just start crunching away, you\u2019ll need to reestablish function again with foundational exercises. <\/p>\n\n\n\n
And always listen to your body before, during, and after introducing ab exercises into your postpartum or pregnancy fitness routine. More on safe exercises for diastasis recti<\/a> here.<\/p>\n\n\n\nWhen to See a Doctor<\/h2>\n\n\n\n
TL;DR?<\/strong> Diastasis recti can leave your abs and core unsupported with a ‘gap’ at the front of your tummy. As a result your stomach and the organs of your abdominal cavity can protrude or bulge, giving the appearance of a pregnant belly.<\/p>\n\n\n\n\n\n\n\n Diastasis recti is the widening of the gap between the two sides of the Rectus Abdominus muscle. The abdominal separation\/split occurs at the Linea Alba, which is the midline collagen structure of connective tissue at the front of your abdominal wall.<\/p>\n\n\n\n <\/p>\n\n\n\n It is totally normal, very common and not \u2018an injury\u2019. You can have a perfectly functional core<\/a> and still have a small gap at your linea alba.<\/p>\n\n\n\n Diastasis recti can leave your abs and core unsupported with a \u2018gap\u2019 at the front of your tummy. As a result your stomach and the organs of your abdominal cavity can protrude or bulge, giving the appearance of a pregnant belly.<\/p>\n\n\n\n You can find out more about diastasis recti, or abdominal separation here<\/a>. What causes it, how to recognise or test for it, and how to exercise to minimise it.<\/p>\n\n\n\n There\u2019s an easy at-home test for determining if you have Diastasis Recti.<\/a><\/p>\n\n\n\n In the first few weeks of postpartum, you can do this test regularly to track how well your muscles are moving back together. If they stay separated past week eight, you have diastasis recti. <\/p>\n\n\n\n When checking for symptoms you are assessing not only the width of the gap, but also its depth. This may feel a bit like testing for your belly\u2019s level of squidgy-ness. The amount of separation on both counts will determine the severity of your DR, and what you can do to help close your abdominal separation (even in these severe cases).<\/p>\n\n\n\n It\u2019s important to know that diastasis recti is a sign, a symptom, of a core that needs a little help to be strong and functional. Binding or wrapping your abs won\u2019t fix it, so be sure to address the cause and not just squish your poor tummy!<\/p>\n\n\n\n It\u2019s caused by pressure (see \u2018Alignment\u2019 below) and can be remedied with adjustments to your posture as well as the right exercises.<\/p>\n\n\n\n If your belly seems to get bigger throughout the day, or if you feel bloated or uncomfortable after eating your diet could be the root cause.<\/p>\n\n\n\n Excess sugar in your diet, and\/or you could have developed an intolerance to certain foods such as wheat and\/or dairy.<\/p>\n\n\n\n All of these can potentially cause swelling and bloating, as undigested food in your intestine is literally \u2018pushing\u2019 your stomach outwards. If you have a diastasis, the lack of support at the front of your abs will make this bulge more.<\/p>\n\n\n\n Cut out processed foods, including sugar, and try cutting out wheat and dairy as well for a few weeks. None of these foods are necessary for a healthy diet so you won\u2019t come to any harm by removing them for a while! And try to monitor when it feels worse.<\/p>\n\n\n Drink plenty of water and herbal teas to encourage digestion and eat fibre in the form of whole fruits and vegetables, high quality protein with every meal and limited carbs, such as wholegrain rice, quinoa, rye, oats and spelt (Note: the last 3 grains on this list contain gluten\u2026 you may be intolerant to all gluten-containing foods, so if the problems persist, you may need to go totally gluten-free).<\/p>\n\n\n\n But sugar is the place to start\u2026 it may well be all you need to cut out, to see a dramatic difference and to make you feel a whole lot more comfortable.<\/p>\n\n\n\n Your tummy may still look pregnant due to your body posture and alignment. This means the way you hold and carry your body when you walk, stand and sit.<\/p>\n\n\n\n The posture of pregnancy and mothering can place excessive pressure on the muscles at the front of your abdomen. The downward pressure on your pelvic floor, is also increased. If alignment is \u2018off\u2019, this causes undue pressure and can contribute to diastasis, pelvic floor problems or even prolapse.<\/p>\n\n\n\n There is pressure inside your abdomen and pelvis called \u2018intra abdominal pressure\u2019. <\/p>\n\n\n\n It is natural, functional and desirable, and it is your core\u2019s job to contain it, stabilising your core and your whole body. If there are \u2018kinks\u2019 in the system, just like kinks in your garden hose, they cause the pressure to build up. This compromises smooth flow within the pipe, or the ability of your body to bear itself or any further load.<\/p>\n\n\n\n Obviously your body adapts and moves all the time, there isn\u2019t one static \u2018ideal position\u2019. But if the kinks are there the whole time (butt tucked under \/ stomach sucked in \/ ribs thrust out)\u2026 then we have a pressure problem.<\/p>\n\n\n\n Go here for more a more indepth look at diastasis recti and alignment<\/a>, and what you can do about it<\/p>\n\n\n\n Your hormonal changes after having a baby can have a huge effect on your body, including the abdominal area. The natural hormones the body produces during pregnancy do some amazing things, like helping to relax the uterine muscles and other connective tissues (including your ab muscles!). This is essential for accommodating your growing uterus but can also sometimes contribute to the separation of the abdominal muscles, leading to diastasis recti.<\/p>\n\n\n\n As you gain weight during pregnancy, especially around the abdominal area, there is an increase in intra-abdominal pressure. This pressure can contribute to the stretching and separation of the abdominal muscles, leading to diastasis recti postpartum.<\/p>\n\n\n\n This extra weight gain can also put additional stress on the connective tissues that hold the abdominal muscles together. The connective tissues, including the linea alba (the band of tissue between the rectus abdominis muscles), may become overstretched, contributing to the separation of the muscles.<\/p>\n\n\n\n Women who gain a higher than average amount of weight during pregnancy may be at increased risk of developing a larger separation of the abdominal muscles. A larger separation can be associated with more noticeable symptoms and may take longer to resolve postpartum.<\/p>\n\n\n\n Firstly, it\u2019s important to focus on overall well-being rather than just the number on the scale. Be patient with yourself and set realistic goals. Consider proper nutrition, exercise, rest, stress management, and emotional well-being as key components of a postpartum weight loss strategy.<\/p>\n\n\n\n Diet and nutrition tips for postpartum weight loss<\/strong><\/p>\n\n\n\n For more in-depth resources on weight loss head to our dedicated section.<\/p>\n\n\n\n It is said that how our muscles look when we exercise, is how we\u2019re exercising our muscles to look.<\/p>\n\n\n\n When you perform ab workouts, or any workout, does your tummy seems to push or strain, or you feel any kind of pressure or bearing down in your pelvis? <\/p>\n\n\n If so it is possible you are training your muscles in a way that increases, not decreases the pressure pushing outwards.<\/p>\n\n\n\n In terms of healing diastasis recti, beyond just wanting to tighten up that dreaded \u201cmommy belly<\/a>,\u201d it\u2019s about restoring core movement for daily function. <\/p>\n\n\n\n Because of this, functional movement itself when done correctly can be a big part of closing your diastasis recti. <\/p>\n\n\n\n The seven human functional movements are:<\/p>\n\n\n\n Some examples of getting in functional movement are: walking, squatting, glute bridges, hip circles, and arm swings. For 5 of our favourite exercises for diastasis recti see here.<\/p>\n\n\n\n Some exercises done incorrectly can actually increase abdominal pressure.<\/p>\n\n\n\n Exercises like standard crunches, sit-ups and planks are typically not recommended with diastasis recti, but that\u2019s not a hard and fast rule.<\/p>\n\n\n\n That recommendation is because rather than strengthening your core, doing these exercises with your abdominal split<\/a> without properly engaging your core will just increase intra-abdominal pressure. <\/p>\n\n\n\n That can cause the pressure from within to push your organs outwards, against or through the gap, and\/or downwards onto your pelvic floor. Not really where you want your organs forcefully heading! <\/p>\n\n\n\n So before you just start crunching away, you\u2019ll need to reestablish function again with foundational exercises. <\/p>\n\n\n\n And always listen to your body before, during, and after introducing ab exercises into your postpartum or pregnancy fitness routine. More on safe exercises for diastasis recti<\/a> here.<\/p>\n\n\n\nWhat is diastasis recti and its impact on the abdominal appearance<\/strong><\/h4>\n\n\n\n
<\/a><\/figure>\n\n\n\nRecognizing and testing for diastasis recti<\/h4>\n<\/blockquote>\n\n\n
<\/figure>\n<\/div>\n\n\nAddressing the root cause and not just the symptoms<\/h4>\n\n\n\n
Nutrition, Food, and Bloating<\/h3>\n\n\n\n
The role of diet in abdominal bloating<\/h4>\n\n\n\n
Common culprits: sugar, wheat, and dairy<\/h4>\n\n\n\n
Dietary recommendations for reducing bloating<\/h3>\n\n\n\n
<\/figure>\n<\/div>\n\n\nAlignment<\/h3>\n\n\n\n
The importance of body posture and alignment<\/h4>\n\n\n\n
How pregnancy and mothering affect alignment<\/h4>\n\n\n
<\/figure>\n<\/div>\n\n\nThe link between alignment, diastasis recti, and pelvic floor issues<\/h4>\n\n\n\n
Hormonal Changes<\/h3>\n\n\n\n
Post-pregnancy hormonal shifts and their impact<\/h4>\n\n\n\n
Pregnancy Weight Gain and Your Postpartum Abdomen<\/h3>\n\n\n\n
The role of weight gain and loss post-pregnancy<\/h4>\n\n\n\n
Overstretching of Connective Tissues<\/h4>\n\n\n\n
Risk of Larger Separation<\/h4>\n\n\n\n
<\/a><\/figure>\n<\/figure>\n\n\n\nTips for managing weight loss postpartum<\/h3>\n\n\n\n
\n
The Right Exercises for a Tummy That Still Looks Pregnant<\/h2>\n\n\n\n
<\/figure>\n<\/div>\n\n\nSafe exercises for diastasis recti and abdominal bulging<\/h2>\n\n\n\n
\n
The impact of incorrect exercises on abdominal pressure<\/h3>\n\n\n\n
When to See a Doctor<\/h2>\n\n\n\n