Most mother’s don’t know that part of their post-baby belly pudge is from an abdominal separation called diastasis recti. You can get a tummy-tuck done and still have some mamma belly puffing out without even trying.
I have this problem and can tell you how to fix diastasis recti so you look like you’ve never been pregnant. This is Part 3, about 3 months since I started working to fix my DR.
If you missed Part 1 and Part 2, get some background so you’re not confused.
How To Fix Diastasis Recti
As I’ve talked about before, there a few things that you can do to fix your separation:
- Surgery – Your doc can cut you open, then go in and physically cut out your excess weakened tissues, then sew you back up. Obviously, not the best option when there are cheaper and safer alternatives.
- Tupler Technique – This is the one I’ve been doing because my midwife gave me this book when I left the hospital after my third natural baby birth. It’s mainly abdominal tightening exercises every single day.
- Mutu System – This is a physical treatment program that differs from the Tupler exercises with a more whole-body approach.
- Nothing – Some women can do nothing at all and their diastasis can gradually correct itself based on their normal physical habits and exercise routines. But it’s much less likely.
I’ve been using the Tupler Technique….mostly. Here’s an update on my progress and it can help you decide what method you will want to invest your time into.
My Progress
When I measured my separation last month, I did have some improvement from the start.
- My lower belly was completely closed.
- My middle belly was still two fingers apart (no change).
- My upper belly was still two fingers wide as well (no change).
So I checked this morning and am not too happy. My lower is still closed, of course. But:
- My middle belly is STILL two fingers apart.
- My upper belly is also, STILL two fingers apart.
However….
I can still feel a difference that’s positive.
- My middle tissues aren’t as shallow and they’re firmer.
- My separation is snugger and harder.
- My muscles are stronger and more solid.
To me, this is good. There’s improvement that I can actually feel. It just may mean that I have a case that’s going to take longer than I hoped.
Of course, I’ve only been post-partum for three months. Sometimes these things can take up to 18 months to completely heal. I just thought that because I have a small separation it would have shown progress much quicker.
But there’s a caveat too: because my connective tissue was really deep and weak to begin with, that’s also a measure of how long things may take.
These exercises are just getting OLD…..
Don’t Doubt The System
I’m going to keep doing them. I’m just not going to keep hidden the fact that I’m not following the EXACT methods the Tupler Technique teaches. So it’s likely my own fault too that I haven’t solved the problem yet either.
- I stopped doing the head lift exercises a few weeks ago. Why? Because I have an old neck injury that I’m in therapy for right now that started to hurt again.
- So I’ve just stuck to the upright compression squeezes.
- But I don’t do them three times a day, just twice.
- And I don’t count the 800 or so that I’m supposed to be doing every time.
Honestly, who the heck has the 20 minutes three times a day to count that many squeezes? You’ve got a life, I’ve got a life. So my solution?
- I tie my scarf tight around my middle before I get in my car. Then I do them as constantly as I can for the 20 plus minutes it takes me to drive to work and back.
- Sure, I take breaks and pause to breathe, or if I have to focus more on driving my car suddenly to swerve away from an animal or something.
- Then I focus on my core when I do any other exercising during the day. It’s definitely better than doing nothing at all.
Sometimes you just can’t stick to the exact program and have to make things work another way.
Now, let me say, if I hadn’t felt a difference (however minuscule) each time I check my belly I would look into the MuTu System. But I’ll deal with that if the time comes.
Confused about what exercises I’m talking about? Make sure to go back and read Part 1 and Part 2 then things will be clear. I’m so glad that I have been exercising, though. It had made my recovery MUCH better.
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I have yet to know anyone with DR that has been able to recover from it. I need some uplift! Have you gotten over your diastasis? Please comment below and let’s chat. Thanks!
When you were using the Belly Band It Upsie, did you turn it around so that the wide section was in the front? I have the same one but I’m not sure how to wear it for this purpose.
I have severe DR from giving birth via C-Section to twins only 15 months after the birth of my first born. When I wear the Belly Band It my stomach hangs significantly over or around the band. Did this happen to you at first? I am now 9 weeks postpartum.
My second question is about physical therapy. I’ve read that some people do PT for this issue. Have you tried it or is the program you’re doing about the same? Thank you
Hi Ariel! You can use the Upsie however you’re most comfortable. The wider band is more often used in the front for after birth care, but do what feels best for you. Yes, you’ll have the extra skin for awhile. Wear a snug t-shirt or workout top with flexible but breathable fabric to help hold things in place.
Yes, lots of moms often do physical therapy exercise programs to help reduce the size of their DR. I recommend MuTu System. Hope you get to feeling more comfortable!
Which belly binder did you use and recommend, and how long did you keep wearing it? Also, how soon after delivery did you start the exercises?
I recommend the Belly Bandit Upsie Band because it’s a two-for-one. You can use it during pregnancy, after birth, and then even to help if you end up with a c-section. I wore my belly band as much as possible for a couple of months. And I started the exercises within a few days after delivery. The sooner the better!
I still need to write a Part 4 to this series. Even after all of the exercises I was doing, my separation never came together as measured by less than two fingers. But my core is really strong now. If you’re still having trouble, I really recommend the MuTu System program. It will take any sort of case for any stage of motherhood and help correct it very effectively. That’s the experience I’m told from all the mothers that go through the MuTu program. Best of luck!
Wow – I have been reading quite a few of your articles now and I must say I love your overall website. It is so nice to have someone talking from personal experience and happy to share results (and pics) to clarify what they are saying. I think our post baby figures is something every woman is scared of but as long as we are pro active we can regain our figures. All this ‘eating for two’ lark though is not something I am going to fall for… as it means harder work for me in the long run!
Thank you again for posting such great articles!
Hi Holly. I used to be scared about the idea of having stretch marks too. I would put lotion and creams on multiple times a day when I was pregnant with my first baby, but it really didn’t make a difference. Then I got over it anyway because they faded.
But you’re right. It’s much harder to get it off especially when our stress helps cement it on. Not worrying about it is a big help.
Thanks for stopping by. Feel free to subscribe so you never miss anything. Cheers!
Hi Sarah, great post. I have a very flabby belly from 2 pregnancies. I had an emergency c-section with my first baby and then an elective c-section with my second baby. Do you think these exercises would help me?
I have to check out your previous 2 posts that you mentioned.
Hi Lynne. The answer is YES.
But you need to measure your separation to see if you even have one. Sometimes a flabby belly is just skin. Go to Part 1 and read about how to measure your diastasis. Then you can get started with the exercises there too.
Let me know if you have any other questions, thanks!