Welcoming a new baby is a profound emotional transition. Yet, the physical changes that follow, such as the lingering ‘mummy tummy’, can feel overwhelming.
‘Mummy tummy’ refers to the persistent pooch or postpartum belly bulge that remains even after initial weight loss.
While it can feel frustrating, it’s essential to remember that your body has undergone significant changes over the past nine months. Therefore, a patient and informed approach to recovery is essential.
In this blog, we’ll explore the science behind the postpartum belly and provide safe recovery strategies.
What Causes the Postpartum Belly Bulge?
People with a postpartum belly bulge have a persistent gap in the midsection, resulting from the physical expansion during pregnancy.
A primary driver behind the bulge is postpartum diastasis recti, where the rectus abdominis muscles separate as the linea alba (connective tissue) thins and stretches to accommodate your growing baby.
When the linea alba loses its elasticity, internal organs can push against the weakened abdominal wall. This creates the visible belly bulge, which may remain even after you have started to regain your overall strength.
How to Reduce the Postpartum Belly Safely
1. Practice Diaphragmatic Breathing
Deep belly breathing is the safest first step in healing the connective tissue in your abdomen. This technique re-engages the transverse abdominis (the deepest core layer) without exerting outward pressure on the gap.
To practise, inhale deeply through your nose, allowing your belly to expand fully, and then exhale slowly through pursed lips while gently drawing your navel toward your spine.
2. Focus on Core-Safe Movements
Adopt core-safe movements to protect your recovering midsection from further strain. This is especially vital during daily transitions. For instance, when getting out of bed or sitting up, try rolling onto your side and using your arms to push yourself up.
Additionally, incorporate gentle, controlled pelvic tilts to start rebuilding foundational strength.
3. Avoid High-Pressure Abdominal Exercises
Refrain from engaging in activities that push the abdominals outward, such as traditional crunches or sit-ups, as these movements can worsen the gap.
Instead, work with a postnatal specialist to ensure your postpartum exercise routine is effectively closing the gap rather than widening it.
4. Refrain from Lifting Heavy Weights
Lifting heavy weights increases intra-abdominal pressure, which can hinder core healing.
As such, for the time being, avoid lifting anything heavier than your baby to prevent unnecessary strain on your abdominal wall.
5. Wear Supportive Compression (Cautiously)
Maintaining a neutral pelvis helps your abdominal muscles sit in their natural position for better healing. To maintain the right posture, you can wear abdominal binders or elastic belly bands for external support to your lower back and core.
However, do note that these tools do not heal postpartum diastasis recti. Instead, they are temporary aids for support and should always be used alongside active strengthening exercises.
Other Reasons Why Your Tummy May Be Bloated Post-Pregnancy
Beyond the separation of abdominal muscles, your midsection may appear bloated for other natural reasons during the post-pregnancy period, such as:
- Uterine involution: As your uterus requires approximately six weeks to contract back to its pre-pregnancy size, your belly may appear bloated for a while after childbirth.
- Fluid retention: Significant hormonal shifts following birth can cause your body to temporarily hold onto excess fluids, contributing to a soft, bloated appearance.
- Hormonal digestion sluggishness: Fluctuating progesterone levels can slow down your digestive system, leading to trapped gas and bouts of constipation.
- Post-surgery inflammation: For those who undergo a C-section, localised swelling and scar tissue can temporarily affect the contour of the lower abdomen.
Embracing a Stronger You Post-Pregnancy
Successfully reducing the postpartum belly is a dedicated journey of consistency, proper technique, and patience with your body’s natural healing process. However, while it may take time for your body to feel like itself again, remember that you do not have to navigate this transition alone.
As you move through the joys and challenges of your first six weeks postpartum, Flegen offers a variety of valuable resources to aid your recovery and peace of mind.
For example, our private lactation consultants can guide you through the early stages of breastfeeding with ease. Similarly, our infant care classes offer a wonderful way to bond with your baby while you focus on your physical well-being.
Grow into your new role with Flegen - contact us for the expert support you need to heal today.