It’s a common concern for many women after childbirth: “Why do I still look pregnant?”. Often, this persistent “baby bump” is not lingering pregnancy weight, but a condition called diastasis recti abdominis (DRA), or abdominal muscle separation. DRA can lead to a protruding abdomen, making you appear pregnant even months or years postpartum.
How to Check for Diastasis Recti at Home:
You can easily perform a self-check for DRA. Lie on your back with your knees bent and feet flat. Place your fingers just above your belly button, pointing towards your feet. Gently lift your head and neck off the floor, engaging your abdominal muscles. Feel for a gap between your abdominal muscles where you can sink your fingers. Repeat this process above and below your belly button. If you can fit two or more fingers into the gap, you likely have DRA.
Beyond the “Mummy Tummy”: A Holistic Approach to DRA Recovery
Many online articles promote single “magic” exercises to fix a “mummy tummy”. However, effectively addressing DRA requires a multifaceted approach. It’s not solely about strengthening abdominal muscles in isolation. Proper body mechanics during everyday activities like lifting, walking, breathing, sitting, and carrying children are crucial. While targeted exercises are beneficial, they must be performed correctly and integrated into a broader lifestyle adjustment.
Seeking Professional Guidance for DRA
If you’re concerned about persistent abdominal bulging and suspect DRA, seeking professional evaluation is highly recommended. A physical therapist specializing in postpartum recovery can provide a comprehensive assessment. This assessment goes beyond just checking your abdominal muscles, including posture, gait, breathing patterns, and core strength. They can create a personalized treatment plan that addresses your specific needs, incorporating targeted exercises and lifestyle modifications to improve core function and overall well-being.
