You’ve had your baby, but months later, your belly still sticks out as if you were a few months pregnant. No matter how much you exercise or watch your diet, that stubborn bulge doesn’t seem to go away. You might be dealing with diastasis recti—a common yet often overlooked postpartum condition where the abdominal muscles separate during pregnancy and don’t heal properly after birth.

The good news? You can fix it with the right approach.

What Is Diastasis Recti?

Diastasis recti occurs when the rectus abdominis muscles (your “six-pack” muscles) separate due to the stretching and pressure from pregnancy. This leaves a gap down the center of your abdomen, causing a persistent belly pooch.

How Do You Know If You Have It?

Here’s a simple self-check:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place one hand on your belly, fingers pointing down.
3. Lift your head slightly off the floor and feel along the center of your abdomen.
4. If you notice a gap wider than two fingers, you likely have diastasis recti.

What Causes Diastasis Recti?

It’s not your fault. Diastasis recti is a natural response to pregnancy, but certain factors can increase the risk:

• Multiple pregnancies – The more pregnancies you have, the higher the chance of muscle separation.
• Carrying a large baby – Excess pressure on the abdomen can worsen separation.
• Poor postpartum recovery – Returning to workouts too soon or doing incorrect core exercises can make the gap worse.
• Weak connective tissue – Some women naturally have more elasticity in their abdominal wall.

Can You Fix Diastasis Recti Naturally? Yes! Here’s How.

While surgery is an option in severe cases, most women can heal diastasis recti naturally with the right approach:

1. Focus on Core-Safe Exercises

Avoid crunches, planks, or sit-ups—these can make the condition worse! Instead, try:

• Deep belly breathing to activate the core muscles.
• Pelvic tilts to realign the spine and strengthen deep core muscles.
• Heel slides and bridge lifts for gentle core engagement.

2. Improve Your Posture

• Stand tall with your shoulders back—good posture reduces pressure on your abdominal wall.
• Avoid slouching while breastfeeding or holding your baby.
• Try using a postpartum support belt to aid healing in the early months

3. Strengthen Your Pelvic Floor

Your pelvic floor and core muscles work together. Weak pelvic floor muscles can slow diastasis recti recovery. Kegel exercises and deep core breathing can help rebuild strength.

4. Nutrition Matters

Healing requires the right fuel. Include:

• Protein-rich foods (lentils, eggs, paneer) to rebuild muscle tissue.
• Collagen-boosting foods (bone broth, ghee, sesame seeds) to strengthen connective tissue.
• Anti-inflammatory foods (turmeric, almonds, flaxseeds) to support healing

When to Seek Professional Help

If you’ve been trying to heal diastasis recti for months with no progress, or if you experience the following symptoms, it’s time to consult a specialist:

• Back pain or pelvic discomfort.
• Severe core weakness affecting daily activities, especially after a C-section.
• A belly bulge that doesn’t improve with exercise.

Final Thoughts: You Can Heal, and You Deserve to Feel Strong Again

Your postpartum body has been through incredible changes, but you don’t have to live with discomfort or frustration. With the right approach, you can regain your strength, confidence, and a stronger core.

Ready to heal? Contact Paloma Care’s experts for your diastasis recti recovery. Start your journey today.