Why Does My Postpartum Belly Still Look Pregnant?

This question often comes in the minds of mothers, not just during the postnatal phase. A pregnant-looking stomach of 9 months + or years postpartum is not unorthodox.

We find ourselves flooded by images of women in the media who seem to quickly ‘bounce back’ after childbirth, leaving many of us feeling frustrated and confused when our reality doesn’t match.

You’ve probably heard a lot of those “When is the big day?” questions, especially since you had your baby!

There could be several explanations for that. Let’s find out.

1. Diastasis Recti

A diastasis recti can leave your abs separated with a gap in your stomach, which leads the organs in your abdominal cavity to bulge outward and give the look of a pregnant belly.

This condition happens when the 2 sides of the rectus abdominis muscle separate at the linea alba, the connective tissue in the midline of your abdomen. It’s common, normal, and not considered an injury.

During the early postpartum days, you can track your recovery by testing how your muscles move back together. If they remain separated after 8 weeks, you are likely to have diastasis recti.

To test if you have diastasis recti, follow these steps or seek a specialist for help:

1. Lie on your back with bent knees and flat feet on the floor.
2. Lift your shoulders slightly, like you're starting a sit-up, and place one hand behind your head for support. Look down at your belly.
3. With your free hand, place your fingers just above your belly button, pointing them towards your toes.
4. Press your fingers down gently and feel for a gap between your ab muscles. Check how many fingers fit between the right and left sides.

However, it’s important to note that diastasis recti is a sign that your core needs help to become strong and functional again.

2. Diet, Food, and Bloating

If you feel your belly appears bigger as the day passes or you feel bloated after eating, your diet could be the real culprit.

Excessive sugar or a food intolerance, such as wheat or dairy, can cause bloating. Undigested food pushes outward against your stomach, and if you also have diastasis recti, the lack of support can worsen the bulge.

To eliminate bloating, stop eating processed foods, sugars, wheat, and dairy for a few weeks. These are irrelevant for a healthy diet, so removing them for a short time won’t harm you.

Try to drink plenty of water and herbal teas to help in digestion, and eat fiber-rich fruits, vegetables, high-quality protein, and limited carbs like whole grains.

3. Alignment and Posture

In general, your posture plays a vital part in how your tummy looks.

The way you stand, walk, and sit influences the pressure on your abdominal muscles.

Studies have shown that poor alignment during pregnancy or after childbirth can put extra strain on your core, increasing the risk of diastasis, pelvic floor issues, or even prolapse.

The intra-abdominal pressure you experience is natural and necessary, but poor posture can create “kinks” in your body that raise pressure and strain your core.

So adjusting your posture can relieve this pressure and reduce the appearance of a bulging belly.

4. Hormonal Changes

Post Pregnancy hormonal changes can also impact your abs. The hormones that help in relaxing the uterine muscles during pregnancy also relax other connective tissues, including your abdominal muscles.

Furthermore, experts mentioned that it can lead to diastasis recti by separating the muscles.

5. Weight Gain During Pregnancy

If you have gained excess weight during pregnancy, particularly in the abdominal area, it increases intra-abdominal pressure in that area, which can stretch and separate your abdominal muscles.

In short, gaining more weight than average can also result in a larger separation and pregnancy look. It might take a long time to resolve.

Diet Tips for Postpartum Weight Loss

• Stick to the normal nutrient-dense foods that provide vital vitamins and minerals.
• Drink plenty of water throughout the day.
• Include a variety of food groups in balanced meals and snacks.
• Avoid processed foods and opt for natural ingredients without additives.
• Unless advised by your doctor, don’t follow restrictive diets, as they may affect your nutrient intake and milk supply if breastfeeding.
  
  

Exercises for a Tummy That Still Looks Pregnant

How much you exercise plays a significant role in how your muscles look.

If your tummy bulges or strains during your routine workouts, it may mean you're increasing the pressure inside your abdomen instead of reducing it.

Safe Exercises for Diastasis Recti

To heal diastasis recti, you may have to simply tighten your abs. It’s all about restoring core functionality for daily life. Functional movements, when done in the right way, can help close the abdominal separation. These movements include:

• Squats
• Bending
• Lunging
• Core exercises
• Pushes and pulls
• Cyclical motions like walking
  
  

Suggestion for Flattening Your Postpartum Belly:

To support your postpartum recovery, consider the Lovemere postpartum tummy wrap binder. Studies have shown that a binder can supports your surgical incision, relieves pain, gets you moving more, and reduces swelling.

For an extra boost in shaping your silhouette, try the Lovemere Shapewear Brief for moms. It is designed specifically to offer gentle pressure to stabilize your core and help you feel great in any outfit.

To Sum Up

Every postpartum journey is special, and it’s important to remember that your body has just gone through an unbelievable process. In most cases, it takes time for your belly to recover and return to its original shape.

So, be patient with yourself, and don’t stress over it.

Gentle exercise, proper nutrition, and self-care are the keys to recovery. Moreover, if you ever have any concerns, don’t hesitate to seek the guidance of a doctor.

Your body deserves more grace and appreciation for all it has accomplished.


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