My Journey With Diastasis Recti (The Belly That Refused to Go Back)

But here’s the thing — no matter how much it went down, it never really went all the way back. I kept thinking maybe it’s because my belly had been so big and stretched during pregnancy, that even breastfeeding and all the “normal” body recovery tricks just weren’t enough.

What I didn’t know then was that it wasn’t just about the outside. Inside, my stomach muscles were actually open and weak, and that kind of belly needs special attention and workouts to get stronger and close up.

How I Discovered Diastasis Recti

At first, I thought I just had stubborn belly fat. My belly always looked a bit funny, and even when I sucked it in, it was clear something was off. Some days, I would feel like my belly couldn't be controlled.

I stumbled on the term diastasis recti when I asked ChatGPT something about weight loss. I did some reading and even tested myself by pressing my fingers into my belly, and yes, there was a gap. That’s when it clicked: this wasn’t just fat, my abs had literally separated.

What I Started Doing

I made a few changes and additions after reading the recommendations:

• I did more core-safe exercises. Things like pulling my stomach in while lifting my legs gently, or doing controlled moves.

• I avoided exercises that made it worse or that made my recti open up again. I skipped the rope, danced while holding my belly in and releasing it as I danced over and over again. I worked out for my weight loss and also did core exercises for my open stomach muscles to close.

• Most importantly, I reminded myself it’s about consistency, not intensity.

My Tips for Anyone Struggling With It

From my experience, here’s what I’d tell any mama (or even someone who isn’t a mom but has this):

1. Don’t rush into heavy ab workouts. Planks, sit-ups, or anything that makes your stomach bulge out can delay healing.

2. Start with simple breathing and core activations — trust me, those tiny moves are powerful.

3. Mix healing workouts with fun movement (like dancing, walking, rope jumping if you enjoy it). It keeps you motivated.

4. Always listen to your body. If something makes your belly dome or stick out, skip it or slow it down.

5. Be patient. Healing isn’t instant, but the changes come slowly and surely.

Looking back, I now understand why my belly never “snapped back” like i expected after pregnancy. It wasn’t laziness or stubborn fat; it was my body asking for the right kind of care. Some women snap back because their stomach wasn't stretched too much or their body had the possibility to bring thier belly muscles back together to close. I understand better now, and I think that if I had known this earlier, my belly would be in better shape because I would have known which exercises to target. It's at my fourth year postpartum that I'm discovering and actively working on the problem. My belly isn't flat yet, but the changes I've observed are promising. I do test myself to see how much the gap in the belly is changing and there has been improvement.

If you’re like me and you notice your belly just isn’t responding to your usual efforts, don’t panic. You might have diastasis recti. Get informed by doing research on it. Find different types of exercises you can do or which is convinient for you. Start small, eat well, be consistent, and treat your body with patience. Healing is possible, and your belly can get stronger again.