| Wellness
✨ Let’s get into it ✨
💡 TLDR
After 10 years of workouts and clean eating, I still have that postpartum belly pooch—until a pelvic floor therapist told me it’s diastasis recti, not just my body’s way of saying thanks. My abs are separated, and it’s not just about crunches anymore.
Okay so like, I never had a flat stomach before having kids. But here I am, 10 years later, still rocking that lower belly “pooch” that’s basically a permanent feature. My twins are teens now, and I’m still crushing my workouts, eating clean, and getting my steps in—but that shelf over my C-section scar? It’s like it’s been there since the day I gave birth. Until I showed up at a pelvic floor therapist’s office and got a reality check.
Turns out, I’ve been living with diastasis recti, a condition where the abdominal muscles separate, creating that weird bulge above or below your belly button. I’d heard about it before, but honestly, I thought it was just my body’s way of saying “thanks for the twins.” But Dr. Ashley Newton, my pelvic floor therapist, explained it’s not just about abs—it’s a pressure issue. Your diaphragm, core, and pelvic floor are all connected, and if one part isn’t doing its job, the body compensates. That can lead to back pain, posture issues, and even trouble lifting things.
Here’s the kicker: I’d been doing planks and crunches at Orangetheory, thinking I was helping, but Dr. Newton said those moves could actually make things worse if done wrong. She measured my separation—six centimeters with a four-centimeter depth—and called it “a three-finger width,” which is way beyond the normal one to two. I was floored. And when she touched my C-section scar, I totally broke down. No one had touched that part of me in years—it’s like my body had forgotten it existed.
The plan? Dry brushing my belly post-shower to boost circulation, plus exercises to retrain my deep core muscles. Dr. Newton’s got me doing shoulder extensions and balance work on wobbly surfaces to teach my body how to stabilize. She’s also a no-go on crunches and planks for now—those moves can increase pressure on the connective tissue, making the separation look worse.
💫 You need a pro to assess your separation and how your core’s functioning.
The real takeaway? Diastasis recti isn’t a one-size-fits-all problem. Some people overdo it with exercises, others don’t challenge their core enough. You need a pro to assess your separation and how your core’s functioning. And yeah, exercise helps—but it’s not a magic fix. Surgery is usually last resort if your quality of life’s tanking.
So here’s the question: Have you ever tried dry brushing your tummy? Or do you think you’ve got diastasis recti? Let’s chat in the comments!
❓ People Also Ask
Can diastasis recti improve after 10 years?
Yes, with targeted exercises and therapy, diastasis recti can improve even years post-pregnancy. Focus on core strength and consult a specialist for best results.
How long does it take to fix diastasis recti?
Recovery time varies, but consistent exercises and professional guidance can show improvement in 6–12 months. Patience and proper technique are key.
💬 What do you think? Let us know in the comments! 👇