Belly fat or Diastasis Recti: How to recognise it yourself

Are you someone who has struggled to get rid of belly fat even after years of having your child? Or are you someone who has tried everything but still sees your belly bulging? Also, do you have pain in your back and poor posture or alignment? If so, it may be more than what we call accumulated fat in the abdominal area. It could be "diastasis recti."

What is diastasis recti?

Diastasis Recti is the separation of the abdominal muscles and often occurs in the second or third trimester of pregnancy. It is caused by increased stress and tension on the abdominal muscles as the baby grows in the abdomen. It is more likely to occur in women with multiple or twin pregnancies or in women who have delivered heavy babies. In most cases, the abdominal muscles close on their own after some time, but this is not the case for all women.

Every body and every pregnancy is different. Most often, after delivery, there is a protrusion of the abdomen, depending on the severity. This happens mainly because the abdominal muscles are separated and the internal organs press against a thin layer of connective tissue between the abdominal muscles. This condition can also lead to a hernia at a later stage or even require surgery to correct it. Therefore, women should not do hasty exercises especially after pregnancy and should focus on building and correcting their core muscles first.

It should be noted that this condition is not limited to pregnancy, but can affect anyone, including children and men. In some cases, it can be the result of lifting heavy weights incorrectly or doing excessive or unsafe abdominal exercises. (So if someone tells you that you will reduce your belly fat if you do crunches, planks or sit-ups every day, please do not do it. Aside from not reducing fat selectively, excessive daily training of the same muscle group can also cause serious damage).

Five signs that you have diastasis recti

Two out of three women have diastasis recti and do not even know it. Most doctors do not warn you about this condition, and it's one of the main reasons women are disappointed when their belly protrudes outward, even after months or years of pregnancy. Here are the five most visible signs that indicate you may have diastasis recti:-.

  1. You have a bulging belly that makes you feel like you are still 4-5 months pregnant. The abdomen may be in the shape of a cone or may protrude near the abdomen and then suddenly lower to the navel.

  2. If you do any jumping exercises or run or even sneeze or cough, you will feel the pressure on your bladder, which may cause you to pee a little. You may also feel discomfort or pain during sexual activity.

  3. You suffer from severe pain in your lower or middle back, especially when you lift something (even when lifting or carrying your baby).

  4. You are usually constipated and your abdomen feels bloated all the time.

  5. Your posture is poor and you do not have good alignment, which can lead to slouching.

How to check whether you have diastasis recti

The best way to check this condition and get certainty is to visit your gynaecologist or a physiotherapist. But here is a method that can also help you to check it yourself:

  1. Lie on your back, bend your knees and place your feet flat on the floor.

  2. Lift your shoulders slightly off the floor and support your head with one hand, as you do when you sit up or do a crunch, and look down at your stomach.

  3. Move your other hand above and below your belly button and along your midline abs. See if you can stick a finger in the gaps between your muscles.

  4. If you feel a gap or a space of one to two finger lengths, you probably have a case of diastasis recti. A few weeks after birth, the gap will decrease as your muscles regain strength. But if the birth was years ago and you still feel the gap, you should take care of it.

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