Mommy Belly: What It Is, Signs & How to Fix Diastasis Recti

Unpacking Diastasis Recti

Diastasis recti occurs when the two sides of the rectus abdominis muscles separate along the midline of the body. This separation creates a gap that can cause abdominal bulging. The condition develops naturally during pregnancy as the body expands to accommodate a growing baby, and prevention isn't typically possible.

Spotting the Mommy Tummy

Common indicators include:

• Persistent belly protrusion months after delivery
• Bulging during exercise or laughing
• Lower back discomfort
• Soft abdominal tissue
• Visible ridging during crunches

How to Check For Diastasis Recti

1. Lie on your back with knees bent and feet flat
2. Place fingers above the belly button, pointing downward
3. Gently press into the abdomen
4. Slowly lift head and shoulders as if performing a mini crunch
5. Feel along the midline for separation or gaps between muscles
6. Measure the gap in finger-widths (two or more indicates diastasis recti)
7. Check tissue integrity—should feel firm, not soft
8. Repeat above and below the belly button

Get the Right Help

While sometimes cosmetic, diastasis recti can cause functional issues including lower back pain, pelvic instability, and urinary incontinence. Consulting a pelvic floor physical therapist before resuming regular fitness is recommended.

Journey to Recovery

• Begin with gentle core-strengthening movements, emphasizing exhalation during exertion
• Avoid exercises straining the midline, such as traditional crunches, until consulting a specialist
• Maintain proper posture and change positions every 30 minutes to one hour
• Support tissue repair through nutrient-rich nutrition

Embrace the Process

The postpartum experience involves celebrating progress, accepting bodily changes, and recognizing that recovery is manageable with proper support.