Why do I still have belly pooch 3 months postpartum?
When I took this picture 3 years ago, I was taking a stroll at the park with my three-month-old. It was a beautiful afternoon, and I finally figured how to put him on the bassinet of our stroller, learnt how to get to the park as we had just moved into this neighborhood.
I don’t remember why I was wearing the t-shirt, maybe all my nursing clothes were in the laundry. Perhaps I was hoping I would fit it in since I was a few months pp.
Whatever the reason was, I was sobbing
as we walked to the park because I felt like I was carrying another baby. I felt wobbly, gigantic, and I couldn’t see my feet.
I had no problem putting on weight, drank bitter Chinese medicine, had this extremely itchy upper body rash to have a healthy baby boy. I would do it again
, but..
The thing was I never imagined myself to look so DISPROPORTIONAL. What you see isn’t just a regular postpartum belly, it’s called diastasis recti or abdominal separation. It’s when your six-pack muscles split apart.
Often time, we confused this with weight gained during pregnancy including myself
.
With this condition, your core is very weak. It’s best to consult with a pelvic health physio first so she can assess and guide you based on your situation, and determine the severity of your abdominal separation. Then you need to modify your regular workout with a targeted approach so you can strengthen your core while losing the excess baby weight.
What to watch out for if you are not sure if you have diastasis recti:
If you are pregnant, pay attention if you are carrying the baby outward. Is your belly much bigger than the ladies who have similar due dates to you?
If you are a new mom, do you see a vertical dome on your stomach when you do a sit-up or a crunch?
Do you feel weak in your core? When you bend over to pick up your baby from the crib, do you feel that your gut was falling out?
Are you not able to get toned in spite of following a healthy diet and a workout routine?
It is likely you have some degree of abdominal separation. It’s not surprising because every 1/3 women has some form of abdominal separation, they may or may not know it. You can download my free guide here to do a self-check and determine the severity of your abdominal separation and what you can do to help repair it.
I made this post not to scare you, but I want you to be aware of it because I don’t want you to make the same mistake I did. After I took this picture, I was in a meltdown, and then I picked up a workout program without any DR modification. 
Don’t do that (but it is fix-able!)
Hence, if you are months or years postpartum, it is never too late to start repairing your core because the muscles is waiting for you to use them again, you just need to learn how to do it properly so you can activate them.
What is the most important exercise to heal your diastasis recti?
If you asked what is the SINGLE MOST IMPORTANT EXERCISE to healing Diastasis Recti, 100% learning how to use your breath to control your deep core muscles, aka the Transversus Abdominal Muscles (TVA) breathing exercise.
It’s not the simple DR exercises such as leg lift, heel slide or pelvic tilt, they won’t help if you are not engaging your TVA properly.
The main reason to why I did not heal my diastasis recti after my first baby vs. my second baby was that I didn’t engage my TVA during exercises. I was doing the normal workout, but I wasn’t controlling my deep core. So even after three months of working out consistently and eating clean, my belly was still extremely prominent.
Whereas after the second baby, I am doing the exact same workout, but I am engaging my TVA while exercising. It makes a night and a day difference.
If you want to have a functional core, and be strong again, then you need to start practicing the correct way to breath, I talk about it extensively in my DR Recovery Blueprint download it for free and send to you immediately.
It is the most natural work that needed to be work on first.
They have always been my reason, never my excuse.
✨“When you walk into your purpose, no one can take their eyes off you.”✨
From lying on the mamaroo, sitting in the exersaucer, jumping in the jumperoo, crawling between my legs and now walking around me raising her arms to be held, my routine hasn’t changed much around Emily and Jordan, but “myself” did.
I am growing with the baby and toddler everyday.
Some people ask me why don’t you get a sitter to look after them when you workout so you can have some “me” time?
Honestly if I can choose my “me” time, I wouldn’t be working out or going to the gym, no way.. lol. I would much rather hang out with my girl friends or get my nails or hair done.
I was never into fitness, but this has become my habit and lifestyle and it gives me an extra purpose for including my family in my postpartum journey.
They witness mommy’s transformation and it gives me deeper sense of accountability.
Being discipline and consistent will ultimately get us to whatever goals we set for ourselves. I am a walking talking example for my children and I am so proud of that. And so should you!
It’s time to change, mama!
