You gain weight over 9+ months of pregnancy, so it's normal to take 9+ months to get back your pre-pregnancy body after your baby is born. However, a belly bulge that doesn't go away for months after delivery can be a sign of diastasis recti—a separation of your abdominal muscles.
You may have what is generally known as Mummy Tummy, Mummy Pooch, of Baby Belly. Many people think it is an inevitable retention of pregnancy weight, but it's not; it's not even weight, or fat, at all. In medical terms, it is a pospartum complication called diastasis recti or divarication.
Over time, your postpartum belly will lessen on its own. However, there are ways you can improve your postpartum belly at home. Once your doctor says it's OK, try to add exercise to your daily routine. Start with walking and light body weight exercises.
Loose skin is a normal experience after pregnancy. During pregnancy, the skin stretches to accommodate a growing bump. As a result, many women find that the skin around their stomach is loose after giving birth.
Diastasis recti is extremely common in those who are pregnant and during the postpartum period. It affects 60% of people. It usually resolves itself within eight weeks of delivery. About 40% of those who have diastasis recti still have it by six months postpartum.
Once the baby is born, the halves come back together and heal during the first 6-8 weeks. The “pooch” that won't go away, is often the result of these halves not healing properly, leaving a separation that acts as a hernia when the muscle is contracted.
Can I wear a postpartum belt after two years post-birth? Many women use belly bands up to four months postpartum. At this stage, there isn't enough research available to comment on how belly bands can assist after the two-year mark.
Sometimes, postpartum weight can be incredibly stubborn. If it's harder to lose baby weight than you expected, there may be several reasons for this, including sleep issues, breastfeeding, and hormone imbalances.
Diastasis recti doesn't usually require surgery. However, if exercise or conservative treatment fails, your doctor may recommend surgery as a last resort. Surgery can be considered six to 12 months postpartum if diastasis recti hasn't resolved on its own. Many surgeons will wait one year before operating.
How long does it take to lose weight after pregnancy? Many women who gained the recommended amount of weight during pregnancy find they're able to return to their old weight within six months to a year after giving birth — which experts say is a reasonable goal.
Your postpartum belly won't instantly go back to how it was before you were pregnant – it's a process that can take months or even years, while some bellies may take on a different shape permanently. Some moms may experience a bulge caused by diastasis recti, a separation of the abdominal muscles during pregnancy.
You can reduce the overhang by reducing overall fat.
Many times, new mamas don't realize how much of the overhang is extra fat, not skin. You can't spot-reduce fat, but you can lose fat by walking more, eating whole foods, and focusing on protein and fiber to fill your diet (lean protein, veggies and fruit).
You can reduce your mum tum via diet, exercise, or a combination of both. Of course, as you might expect, it all depends on what exactly is causing your post-pregnancy pooch. If your mum tum is primarily caused by pregnancy weight gain, diet or exercise could do the trick.
Generally, if the muscles are going to heal on their own, they will within three months of birth. If you are several months postpartum, it's likely that your diastasis recti is here to stay. Some women have had success using targeted exercises to help the muscles move closer together.
Two of the most important things to do for your middle muscles are breathing exercises and pelvic floor–engaging exercises throughout the day, as well as making modifications to take pressure off the abs in your workouts.
Rectus diastasis creates a visible bulge in your abdomen, but it's more than just a cosmetic concern. Untreated rectus diastasis can weaken your abdominal muscles over time, leaving you with chronic lower back pain and reduced mobility.
If you have diastasis recti, you'll notice that your stomach is much flatter and leaner following abdominoplasty. (Some patients report looking like they've lost 20 pounds after having a tummy tuck.)
The Best Exercises for Diastasis Recti
Byrne suggests abdominal compressions, pelvic tilts, toe taps, heel slides, single-leg stretches, and bridges with belly scooping. Always keep the belly pulled in, rather than doing any movement that pushes it out (and causes the telltale bulge on the midline).
“Diastasis recti” means your belly sticks out because the space between your left and right belly muscles has widened. You might call it a “pooch.” It's very common among pregnant women.