After suffering through hyperemesis gravidarum (all of that vomiting can really adversely affect your stomach muscles) and giving birth to five babies (a couple of them on the larger side, the last one being over nine pounds), my stomach is not at all what it used to be!
Here’s my story of hope for healing diastasis recti.
My Postpartum Body
I have stretch marks and my skin is all stretched out and saggy. I’m thankful I gave up bikinis years ago (for the record, even if I still had a nice-looking stomach I wouldn’t wear one). 🙂
But the worst part is that I have a diastasis recti, which is a separation of the abdominal muscles.
For me, my diastasis recti represents pain:
It’s emotionally painful when people ask me if I’m pregnant when I’m not.
It’s difficult to always have to wear baggy clothing to disguise my poochy stomach.
It’s uncomfortable to have to wear a restrictive support garment in the heat of summer.
It’s physically painful when I suffer from back pain when I’ve been standing for long periods of time.
I experience physical pain often when just getting out of bed in the morning.
Diastasis Recti=Pain
All of my pregnancies were full of pain because of this abdominal separation.
I felt pain when the baby would move. It was painful to stand and painful to walk. I had to wear abelly binder/splint with all of my pregnancies (and postpartum), but the pain was only alleviated somewhat.
With almost every pregnancy, people thought I must be expecting twins because I looked so large. In fact, one night when my husband took me out to eat (when I was expecting our second baby), a man yelled across the parking lot in a loud voice, “LOOKS LIKE TWINS!!!” And of course, all I could do was yell back, “NOPE, IT’S NOT TWINS!”
The above photo doesn’t do justice to how large my belly was during my last pregnancy. In the photo on the right, I was wearing the same outfit but the size extra large maternity shirt wouldn’t even close at the front. And I still had a week left before my baby was born! I was wearing a belly binder in both photos, but it didn’t help much.
My fifth pregnancy was the most painful of all. My baby was large (over nine pounds), and I had no muscles to hold him in. Everything just spilled out the front. Every time he would move it would hurt so bad that it almost took my breath away.
Looking for a Solution
When I first started researching diastasis recti (almost twelve years ago), there wasn’t much information on the subject. My midwives checked for the separation and then suggested that I do “crunches” to remedy the problem. One midwife told me that the only thing that would help is a surgical tummy tuck.
During my second pregnancy, my midwife was palpating my belly, which was rather painful for me due to my diastasis. The baby started moving around, and my midwife said, “This is incredible! It’s not often that we get to see the baby in the womb so clearly.” And then she called over several other midwives to view the amazing sight, thanks to my poor belly.
Another midwife told me, “This is the worst abdominal separation I’ve ever seen. And you also have an umbilical hernia. You really should do something about this if you’re planning to get pregnant again.” But she never really had any suggestions for how to fix it, so I never did.
This is my stomach today. No, I’m not pregnant, it just looks like it since I have nothing to hold me together. I always try to wear baggy clothing to disguise my “pooch.”
The Tummy Team to the Rescue!
But now I’m ready for a change. I want a stronger, healthier body, and I’m ready to rehabilitate my core!
I’ve tried a couple of different programs that were supposed to help, but so far I haven’t been able to heal this on my own. Not because the programs were necessarily ineffective, but because I needed support and help.
After just a few minutes of looking at the Tummy Team website, I knew this was the program I wanted to use for healing my diastasis recti. The Tummy Team specializes in core rehabilitation, and in many cases they can help completely close a diastasis without surgery. I’m so excited to begin!
And I’m excited that I’m going to be sharing my journey here with you! I’d love to have you join me for the next couple of months as I work to heal my diastasis.
I know it’s going to be a challenge, and I’d love to have the accountability of blogging about it.I’m planning (Lord willing) to begin the Core Foundations 8-week Online Training Program at the beginning of February. I’ll be checking in here every couple of weeks and sharing my struggles and successes (along with before and after photos).
Follow My Journey
Here are all the posts I did during my weeks of doing the Core Foundations program:
Loved reading your journey. So motivating and encouraging. Any more updates about healing your DR? I’m currently thinking about starting the Tummy Team and getting a fit2b membership. Do you recommend both? I currently think i have a 4-5-4.I’m 14 months postpartum with my 3rd and would like to have more in the future. Can i do fit2b workouts and tummy team at the same time?
Thank you, Alexia! I completed the Tummy Team program 3 1/2 years ago, and I still highly recommend it. My diastasis is currently at 2.5, which isn’t considered fully closed, but still way better than it was when I started, when it was at a 4. After completing the program, I got a terrible cough for several months, and that didn’t do my diastasis any favors. I know I could get my muscles to close the rest of the way if I took the time to consistently work on it. Also, I’ve gained some weight in the waist area (thanks to pre-menopause and some health issues). The key to success with this program is to be consistent, which isn’t always easy, especially during busy or trying seasons of life.
I do recommend both programs, but I would go through the Tummy Team program first. Walking is a great exercise to pair with the Tummy Team, if you want to do more while going through the program. Fit2B does have what they call tummy-safe workouts, though, that are great to pair with the later stages of the Tummy Team program.
I can already see how a sickness can derail things. It’s really hard for me to do active sitting for a long time or even supported sitting. I didn’t realize i was so weak. I want to slouch so bad or lay down. Did you also face these challenges? I think I can feel a pulse at my belly button. I was doing Lindsay Brin Postnatal Slimdown, but I think the weights and too active of cardio was making it worse.
Yes, my core was extremely weak and easily fatigued when I started. It can be hard to put aside the more rigorous exercise when working on your core, but I think it’s worth it in the long run. Walking (outside or on a treadmill) is gentle and so beneficial.
I would also like to share my story with all the readers. I did not know that this is classified as illness. My first pregnancy was twins. the first twin weighed 3.1 kg and the second weighed 2.6 kg. that means i carried 5.7 kg in the end. after the second twin came out, my stomach collapsed. it resembled a flat tire tube or deflated exercise ball. when standing it sagged and covered my entire abdomen. i asked my midwife, a doctor, if i was ever going to be normal. she said i was not going to be normal but that i can at-least be better if i get used to tucking my tummy. she said i should wrap my stomach tight with a fabric or tight underwear during the day and try to do stomach exercises. i did exactly as i was told, two years later i got pregnant again, after the second birth i still held on to the same advise. this time i was told that breast feeding could also help to contract my body. i breast fed for 1 year 5 months. i held on to the stomach exercises. i now go to the gym 5 days a day. my stomach is flat, not very well toned but i’m getting there. i run 10 km once a week on Saturdays. With exercise there is hope for everyone.
I’m so sorry that you have had to deal with this! It’s great that you are bringing awareness to diastasis recti. I had never heard of it, and I’m sure many others haven’t either. I’m glad that you have brought this to my awareness! I’m glad that you found the Tummy Team, and I wish you much success on your journey with them.
I had never heard about abdominal muscles separating to such a degree before! So sorry to hear about all the pain you’ve been through. But I’m glad you’ve found a process that can help to heal things. Wishing you all the best in the journey ahead!
Hi, it’s great to hear your story. I have had 6 babies in the last 9 years and my poor stomach muscles have suffered terribly. I am like you, small build and European size 8 but carried very big babies the biggest nearly 11 pounds!! I’m only 6 weeks since I gave birth to our last (and final!!) baby and my pooch is still very big. It is good to hear that something can be done to make things improve and not be depressed by being told how only surgery will fix this belly.
Thanks for sharing.
Martina (from Ireland)!
So glad it was encouraging, Martina! From many of the stories I’ve seen, it seems like the more petite a mother is, the more likely it is that she might deal with diastasis recti. Especially with larger babies. Congratulations on your newest baby, and best wishes for healing!
I just came across your blog, looking for something else completely, but your post on diastasis rectii caught my eye. It’s something I have been researching a LOT now that I am pregnant with my 4th child. I can only recommend to you to find Julie Weibe and read/view ALL of her materials. She is an expert on healing/preventing diastasis rectii.
I would love to know how your journey is progressing!
Thanks so much for your comment! I went through the Tummy Team program last year and it’s such an amazing program for preventing and healing diastasis recti. Kelly also has a prenatal program which many women have said helped them keep a strong core throughout pregnancy and also helped them have a better birth! I had great results with Kelly’s program. Now I just need to continue on integrating core strengthening habits into my daily life. I hope you have a great birth with your 4th baby!
I also dealt with hyperemesis gravidarum with both of my pregnancies (my kids are 8 & 2) and didn't discover that I had diastasis recti until I kept getting what felt like I was going to end up with a hernia, but it would go back in. It freaked me out enough that I asked my midwife about it at my well checkup, and she confirmed I have a 2-3 finger width separation. I need to schedule myself for physical therapy to work on healing it. I ended up with the stomach flu yesterday and had to press against my body while I was getting sick in order to feel like I wasn't going to get a hernia from it. I'm convinced that I ended up with DR primarily because of the HG 🙁
I totally agree with you about the correlation between HG and DR. It's so much forward, forceful pressure on the abdominal muscles that it's likely to cause injury. I know after all of that vomiting my stomach was never the same again. 🙁
Oh, I'm so sorry you were dealing with the flu and DR at the same time–that's miserable! I hope you're feeling better today, and hope you have great success healing your DR!
I am currently pregnant with my second child and suffering from HG. I had a hernia before getting pregnant, but HG has made it so much worse. Since I am a wheelchair user, my AB muscles were super weak anyway. I ended up with a NG tube because I lost so much weight and not throwing up all the time really helped with the pain associated with my diastasis. I would love to try this program, but I’m not sure if it’s appropriate for a wheelchair user.
I’m so sorry to hear you’re suffering with HG! I had that with all 5 of my pregnancies (my story is here), and I know how miserable it is. Regarding the Tummy Team program, many of the exercises can be done while sitting, but I would send them an email and ask to make sure and to see if there are any modifications that would be needed.
I'm only 5'4" and when I'm pregnant, I get the "twins" and "when are you due?" comments starting at 7 months. My 3rd baby was 9lb 8 oz. and I had a lot of hip pain from carrying him so low and because (I think) my pelvic and core muscles are so stretched out. I probably should, but I can't afford to spend money on a program to fix my core. prob can't afford not to do anything about it either.
I'm so sorry you struggle with this too, Trisha. I totally understand about not being able to spend the money for the program. I've seen some free resources out there that are available for diastasis issues–maybe they would be helpful.
Hi Joy, okay, as much as I understood of the video, it looks like I probably just have a good old fashioned chocolate reserve! But thank you for sharing this information on the Art of Home-Making Mondays this week!
Loved reading your journey. So motivating and encouraging. Any more updates about healing your DR? I’m currently thinking about starting the Tummy Team and getting a fit2b membership. Do you recommend both? I currently think i have a 4-5-4.I’m 14 months postpartum with my 3rd and would like to have more in the future. Can i do fit2b workouts and tummy team at the same time?
Thank you, Alexia! I completed the Tummy Team program 3 1/2 years ago, and I still highly recommend it. My diastasis is currently at 2.5, which isn’t considered fully closed, but still way better than it was when I started, when it was at a 4. After completing the program, I got a terrible cough for several months, and that didn’t do my diastasis any favors. I know I could get my muscles to close the rest of the way if I took the time to consistently work on it. Also, I’ve gained some weight in the waist area (thanks to pre-menopause and some health issues). The key to success with this program is to be consistent, which isn’t always easy, especially during busy or trying seasons of life.
I do recommend both programs, but I would go through the Tummy Team program first. Walking is a great exercise to pair with the Tummy Team, if you want to do more while going through the program. Fit2B does have what they call tummy-safe workouts, though, that are great to pair with the later stages of the Tummy Team program.
I can already see how a sickness can derail things. It’s really hard for me to do active sitting for a long time or even supported sitting. I didn’t realize i was so weak. I want to slouch so bad or lay down. Did you also face these challenges? I think I can feel a pulse at my belly button. I was doing Lindsay Brin Postnatal Slimdown, but I think the weights and too active of cardio was making it worse.
Yes, my core was extremely weak and easily fatigued when I started. It can be hard to put aside the more rigorous exercise when working on your core, but I think it’s worth it in the long run. Walking (outside or on a treadmill) is gentle and so beneficial.
I would also like to share my story with all the readers. I did not know that this is classified as illness. My first pregnancy was twins. the first twin weighed 3.1 kg and the second weighed 2.6 kg. that means i carried 5.7 kg in the end. after the second twin came out, my stomach collapsed. it resembled a flat tire tube or deflated exercise ball. when standing it sagged and covered my entire abdomen. i asked my midwife, a doctor, if i was ever going to be normal. she said i was not going to be normal but that i can at-least be better if i get used to tucking my tummy. she said i should wrap my stomach tight with a fabric or tight underwear during the day and try to do stomach exercises. i did exactly as i was told, two years later i got pregnant again, after the second birth i still held on to the same advise. this time i was told that breast feeding could also help to contract my body. i breast fed for 1 year 5 months. i held on to the stomach exercises. i now go to the gym 5 days a day. my stomach is flat, not very well toned but i’m getting there. i run 10 km once a week on Saturdays. With exercise there is hope for everyone.
Thank you so much for sharing your encouraging story! It’s so encouraging to hear that all of your hard work and persistence paid off!
I’m so sorry that you have had to deal with this! It’s great that you are bringing awareness to diastasis recti. I had never heard of it, and I’m sure many others haven’t either. I’m glad that you have brought this to my awareness! I’m glad that you found the Tummy Team, and I wish you much success on your journey with them.
Thanks so much, Natalie!
I had never heard about abdominal muscles separating to such a degree before! So sorry to hear about all the pain you’ve been through. But I’m glad you’ve found a process that can help to heal things. Wishing you all the best in the journey ahead!
Thank you, Jelica!
Hi, it’s great to hear your story. I have had 6 babies in the last 9 years and my poor stomach muscles have suffered terribly. I am like you, small build and European size 8 but carried very big babies the biggest nearly 11 pounds!! I’m only 6 weeks since I gave birth to our last (and final!!) baby and my pooch is still very big. It is good to hear that something can be done to make things improve and not be depressed by being told how only surgery will fix this belly.
Thanks for sharing.
Martina (from Ireland)!
So glad it was encouraging, Martina! From many of the stories I’ve seen, it seems like the more petite a mother is, the more likely it is that she might deal with diastasis recti. Especially with larger babies. Congratulations on your newest baby, and best wishes for healing!
I just came across your blog, looking for something else completely, but your post on diastasis rectii caught my eye. It’s something I have been researching a LOT now that I am pregnant with my 4th child. I can only recommend to you to find Julie Weibe and read/view ALL of her materials. She is an expert on healing/preventing diastasis rectii.
I would love to know how your journey is progressing!
Hi Sari,
Thanks so much for your comment! I went through the Tummy Team program last year and it’s such an amazing program for preventing and healing diastasis recti. Kelly also has a prenatal program which many women have said helped them keep a strong core throughout pregnancy and also helped them have a better birth! I had great results with Kelly’s program. Now I just need to continue on integrating core strengthening habits into my daily life. I hope you have a great birth with your 4th baby!
I also dealt with hyperemesis gravidarum with both of my pregnancies (my kids are 8 & 2) and didn't discover that I had diastasis recti until I kept getting what felt like I was going to end up with a hernia, but it would go back in. It freaked me out enough that I asked my midwife about it at my well checkup, and she confirmed I have a 2-3 finger width separation. I need to schedule myself for physical therapy to work on healing it. I ended up with the stomach flu yesterday and had to press against my body while I was getting sick in order to feel like I wasn't going to get a hernia from it. I'm convinced that I ended up with DR primarily because of the HG 🙁
Hi Kim~
I totally agree with you about the correlation between HG and DR. It's so much forward, forceful pressure on the abdominal muscles that it's likely to cause injury. I know after all of that vomiting my stomach was never the same again. 🙁
Oh, I'm so sorry you were dealing with the flu and DR at the same time–that's miserable! I hope you're feeling better today, and hope you have great success healing your DR!
I am currently pregnant with my second child and suffering from HG. I had a hernia before getting pregnant, but HG has made it so much worse. Since I am a wheelchair user, my AB muscles were super weak anyway. I ended up with a NG tube because I lost so much weight and not throwing up all the time really helped with the pain associated with my diastasis. I would love to try this program, but I’m not sure if it’s appropriate for a wheelchair user.
I’m so sorry to hear you’re suffering with HG! I had that with all 5 of my pregnancies (my story is here), and I know how miserable it is. Regarding the Tummy Team program, many of the exercises can be done while sitting, but I would send them an email and ask to make sure and to see if there are any modifications that would be needed.
I'm only 5'4" and when I'm pregnant, I get the "twins" and "when are you due?" comments starting at 7 months. My 3rd baby was 9lb 8 oz. and I had a lot of hip pain from carrying him so low and because (I think) my pelvic and core muscles are so stretched out. I probably should, but I can't afford to spend money on a program to fix my core. prob can't afford not to do anything about it either.
I'm so sorry you struggle with this too, Trisha. I totally understand about not being able to spend the money for the program. I've seen some free resources out there that are available for diastasis issues–maybe they would be helpful.
Hi Joy, okay, as much as I understood of the video, it looks like I probably just have a good old fashioned chocolate reserve! But thank you for sharing this information on the Art of Home-Making Mondays this week!
Oh, good! Glad to hear you don't need to worry about this. 🙂