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Post delivery mommy pouch-diastis recti
I had a c-section deliver 3 years back, but I still look 4 month pregnant due to belly bulde, I am not sure what to do.
Answers (13)
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Start some cardio exercises with strength training depends on your BMI and age.
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Hello ma’am,
After a C-section, it’s common to notice a belly bulge even years later. This usually happens due to:
Weak abdominal & core muscles, sometimes diastasis recti that is separation of abdominal muscles
Scar tissue and poor healing around the incision site
Posture changes and reduced activity levels
Weight retention around the belly
Next Steps
A proper assessment is needed to check if you have diastasis recti or just weak core muscles.
Based on this, I can guide you with safe core-strengthening, posture correction, and breathing techniques.
Lifestyle modifications (diet, activity, stress management) also play a key role.
Health Tips
Avoid heavy crunches or sit-ups, as they may worsen the gap.
Focus on deep breathing (diaphragmatic breathing) and gentle core activation.
Maintain upright sitting/standing posture to reduce belly pressure.
Include light walks or low-impact activity daily.
Since every case is unique, I would strongly recommend a video consultation. This will allow me to assess your core muscles and design a personalized program to help flatten the belly safely and effectively.
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This is not just âfatâ â in many women, the issue is muscle and fascia-related.
The good news: with the right exercises and scar mobilization, you can absolutely improve and flatten the tummy.
However, regular crunches or planks can make it worse if you have diastasis recti.
Next Steps
Get Assessed for Diastasis Recti, Start Core Rehabilitation, Scar Tissue Work, Gradual Strengthening, Posture & Breathing Training , for these you need to visit a Physiotherapist who can advice on these.
Health Tips
Donât jump into intense gym core workouts or ab challenges â they may worsen the gap or pressure. If you notice bulging, doming, pain, or urinary leakage, stop and consult a womenâs health physiotherapist. Rarely, a persistent bulge may be due to a hernia, so if the bulge is hard, painful, or doesnât change with position, see a doctor.
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As a physiotherapist, I’d suggest that the belly bulge you’re experiencing three years post-C-section could be due to diastasis recti, a common condition where the abdominal muscles separate during pregnancy.
Next Steps
Consult a physiotherapist for a physical assessment to confirm diastasis recti and rule out other causes.
Gentle Exercises: Start with supervised core strengthening exercises (e.g., pelvic tilts or deep breathing) to avoid worsening the condition.
Avoid Straining: Refrain from heavy lifting or intense ab workouts until assessed, as these can aggravate the separation.
Postural Awareness: Maintain good posture to support your core naturally.
Health Tips
A tailored physiotherapy program can help. I recommend seeking a specialist for a personalized plan.
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You need proper exercises for diastasis recti, consult in person with nearby physiotherapist for proper exercises.
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Please start exercising not only cardio but strength training with diet
Next Steps
consultant a physical traner, exercise physiotherapist
Health Tips
start working out
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Being a mother is good.. take some time for urself by regularly going for walks, don’t eat after 6pm.. have high protein food before 6 pm.. so u don’t get hungry and yes start working on ur abdomen muscle.. start with light excerses like jumping jacks and use weights while exercising
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Visit DR.ANDREW SPORTS & FITNESS CONSULTANT 20+YRS EXPERIANCE IN BELLY FLAT & BODY TRANSFORMATION
LINK SHARED
https://maps.app.goo.gl/wtjuj58utwqasuii9
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👉 What to do?
get checked by a gynecologist/physiotherapist to confirm if it’s diastasis recti, start core-strengthening by the help of your physiotherapist(safe ab exercises, not crunches), eat a healthy diet.
Next Steps
Do regular exercises which is suitable for your condition.
add yoga in your daily activities.
Health Tips
1-avoid crunches
2-do safe core exercises
3-hydration and sleep
4-consult your physio
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Dr. Saswati Nanda (PT)
Physiotherapist
11 yrs exp
Delhi
Hey there!
I am a maternity expert physiotherapist. I can help you to solve this. It can be reduced gradually with specialised exercises.Please take online video consultation with me
Thank u
Your physio
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Dr. Afsa Rafiq (PT)
Physiotherapist
4 yrs exp
Srinagar
Consult online for better treatment and diagnosis
Next Steps
Focus on core muscles
Health Tips
Wear abdominal belt except sleeping and eating
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
Hi please take an online consultation for best diagnosis and treatment.
Next Steps
I need more information please mention height and weight.
Health Tips
Abdominal belt except sleeping and eating time.
Postural care.
To consult with a dietician.
Abdominal muscles strengthening exercises.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Please consult online . Lack of exercises particularly core . N high calorie diet can be reason
Next Steps
Consult online
Health Tips
Wear tummy tucker inner wear
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.