Hey there, mamas (or mamas to be)! Let’s chat about something we often whisper about in mommy groups - the infamous mommy tummy, aka diastasis recti. If you’ve noticed your belly sticking out more than usual post-baby, you’re not alone!

Unpacking Diastasis Recti

Diastasis recti is a condition where the two sides of the rectus abdominis muscles (aka your “six pack” muscles), separate along the midline of the body. This separation causes a gap between the muscles, which can result in a protruding belly or a pooch in the abdomen. Think of DR as your abdominal muscles deciding to socially distance during pregnancy. Unfortunately, there is not much you can do to stop this from happening as it is natural and your abdomen needs to expand as your baby grows.

Spotting the Mommy Tummy

If your belly still looks like you’re a few months pregnant months postpartum, and it bulges when you exercise, laugh, or cough, you may have DR. Other signs? Back pain, a tummy that feels squishy, or doing a crunch brings out a weird ridge on your belly.

How to Check For Diastasis Recti

Step 1: lay down on your back on a flat surface, with your knees bent and your feet flat on the ground. Relax your head and shoulders.

Step 2: place your fingers right above your belly button, with your fingertips pointing downward. You’re going to press gently into your abdomen.

Step 3: slowly lift your head and shoulders off the ground as if you’re doing a mini crunch, while keeping your abdominal muscles relaxed. This action will make the muscles along your midline contract and come forward.

Step 4: with your head lifted, use your fingertips to feel along the midline of your abdomen. You’re checking for any separation or gap between the muscles. The gap you are feeling for is the space where the two sides of your abdominal muscles have separated.

Step 5: if you do feel a gap, determine its width and depth. Use your fingers to measure how many finger-widths fit into the space. Also, press down into abdomen and feel the integrity of the tissues (should be firm and not soft and boggy). A gap of two or more finger-widths indicates diastasis recti.

Step 6: move your fingers above and below the belly button to check for separation in these areas as well. DR can occur anywhere along the midline of the abdominal muscles.

Here’s a video demonstrated by Tone and Tighten

Get the Right Help

While diastasis recti can be a cosmetic concern for some individuals, it can also lead to functional issues such as lower back pain, pelvic instability, and urinary incontinence. Physical therapy exercises focused on strengthening the core muscle, proper body mechanics and pressure management are often recommended to help manage symptoms.

Before you jump back into regular fitness or the gym, consult with a pelvic floor physical therapist who knows all about post-baby bellies. They’ll assess for diastasis recti and develop a safe and sustainable exercise program targeted at core strengthening.

Journey to Recovery

Ease into exercise: begin with gentle, core-strengthening movements to slowly bring your muscles back together (focusing a lot of exhaling with exertion versus breath holding).
Avoid certain movements: steer clear of exercises that strain your midline, like traditional crunches, to prevent worsening the separation until you consult with a specialist.
Mind your posture: try not to sit or stand for long periods of time. The best posture is the next posture! Keep moving every 30 min-1 hour!
Nutrition matters: a diet rich in nutrients supports tissue repair and overall health

Embrace the Process

Diastasis recti sounds daunting, but it’s manageable and an extremely common aspect of post-baby experience. With the right approach, you can navigate this challenge successfully. The postpartum period is not just about physical recovery; it’s about embracing the new you, complete with all the changes and challenges. Celebrate every step forward, no matter how small and know you are not alone!

Diastasis Recti: The Mommy Tummy Journey