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Diastasis Recti
I have a 9 month old baby and it is delivered normally. My mommy pouch is still not back to normal size. I think this is Diastasis Recti. Please share any exercise to reduce this belly.
Answers (16)
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Hi I’m a women’s health physiotherapist
Post pregnancy some women will have DR
First step is to assess your DR and start proper core and pelvic floor strengthening exercise
Health Tips
Avoid crunches , sit ups , full planks
Don’t do High intensity workouts
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Start with basic kegel exercises then continue to core strength
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After normal delivery, it is common to have a persistent “mummy pouch” even after 9 months. It may be due to abdominal muscle weakness or Diastasis Recti (separation of rectus abdominis), but proper assessment is needed to confirm.
You can first do a simple self-check: Lie on your back with knees bent, gently lift your head slightly and feel the gap between the abdominal muscles above and below the navel. If the gap is more than 2 finger widths, it may indicate Diastasis Recti.
Next Steps
Consult a physiotherapist for proper assessment of abdominal separation and core strength. Early correction with appropriate exercises gives good results.
Health Tips
Avoid straining during bowel movements
Maintain good posture while lifting baby
Use proper breathing during exercises
Be patient — core recovery takes time
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First get confirmed if it is diastasis recti, diastasis recti is a gap between the abdominal muscles it has a different set of exercises You can get it online or its better to connect a physiotherapist online or offline, if you are worried about the Bell fat please start simple cardio and body weight exercise like crunches, pull ups, sit ups etc, and diet
Next Steps
connect online
Health Tips
do not diet on your own please get a plan from a dietitian and nutritionist so it will not affect the baby's health if you are breast feeding
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please consult a gync physiotherapist for better change it can be reverted as u have be scheduled with exact exercises plan which can be prepared by physiotherapist
Next Steps
kegel exercises
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Hello mam,Gud aft..this abdominal muscles are loose aafter delivery...Need to strengthen the core (abdominal) muscles
Health Tips
Start core strengthening exercises...
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Visit nearby physiotherapist for proper treatment and exercisess, online it's not possible to show exercises and correct rhythm untill you are in clinic with the therapist l.
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Hi please visit your nearby physio clinic for proper exercise
Next Steps
You need a qualified physiotherapist under guidelines you can follow the exercise program.
Health Tips
That is the best way . don’t find out shortcut way that is not good for you.
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Hey there!
DR is common in women after delivery. I am a Maternity physiotherapist too . Would happy to help you. About exercises, first we will together check what it the intensity then I will design tailor made exercises plan for you.
Kindly connect with me online. Click on consult button to connect with me.
Regards
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its normal do post partum exercise for at lest 3 month
Next Steps
cnsult nerby physio
Health Tips
walk 30 mint every day and do plank
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Ms. Arathi (PT)
Pediatric Physiotherapist
Hai...
I just need to do few assessments to come to a conclusion that it is diastasis recti or a mommy pooch...so please consult a good physiotherapist who can guide you regarding this
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Dr. Afsa Rafiq (PT)
Physiotherapist
5 yrs exp
Srinagar
Consult online for better treatment and diagnosis
Health Tips
Do core strengthening exercises
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Dr. Neetu Rathi (PT)
Physiotherapist
17 yrs exp
Gurgaon
Greetings from Rid of Pain Physiotherapy
Take the help of a physiotherapist for the assessment of diastasis recti. Don't try to diagnose yourself until it's proven by the therapist. Only physiotherapy can help u to close the DR and u continue exercises adviced under the guidance and supervision only.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
First you need to be assessed by doctor/ physio to rule out diastatis recti.
Next Steps
Contact online
Health Tips
Core strengthening exercises
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Dr. Ingelala Uma (PT)
Physiotherapist
14 yrs exp
Nellore
Hello
Pls visit near y physiotherapy clinic for proper assessment of ur abdominal muscles how much sagging is there??
Core abdominal muscles
Back mobilisation exercises
Back strengthening exercises
Back stretching
Do and donts
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